If you think you are the only person struggling to fall asleep quickly, you are wrong! There are a lot of people who go to bed hoping sleep off soon,but eventually find themselves wide awake.Sleep disorders are a common problem in today’s world. It can result in reduced energy levels, mood swings, health issues, and ability to function effectively during the day.Listed are 6 natural yet simple ways that can put an end to insomnia,without any medication.
1.Cool your room and make it dark
Your body temperature is essential to regulate the biological body clock.When you tend to fall asleep,your body temperature experiences a alight drop,according to the Harvard Medical School. The National Sleep Foundation recommends bedroomtemperature to be around 60 to 67 degrees F for best sleep-friendly conditions.
“The secret is cool, dark, comfortable bedrooms,” says Meltzer. The darkness in your room induces the brain to produce melatonin, which tells your body’s biological clock that it’s time to sleep. Melatonin cools your body’s internal temperature, which reaches its lowest point between 2 and 4 a.m.
2.Indulge in a warm drink before going to bed.
Drinking something warm before you sleep will relax your body and mind.The effect is more mental than physical, yet if you want some extra help to sleep, milk contains a small amount of sleep-improving nutrients.Chamomile tea or peppermint tea are also common choices.Remember to stay away from any caffeinated drinks,they will keep you awake for a few more hours instead of helping you to fall asleep easily.
Best-selling author Dr. Andrew Weil and other wellness bloggers has championed the 4-7-8 breathing method.The method claims to help you fall asleep in under a minute. Here’s how you need to perform it, according to DrWeil.com:
-Place the tip of your tongue against the tissue just behind your front upper teeth.Keep your tongue fixed there through the entire process.
-Exhale completely through your mouth.Make a swoosh sound and ensure entire air is out.
-Now,close your mouth and inhale quietly through your nose on a count of four(4).
-Next,hold your breath for seven counts(7).
-Finally,exhale completely through your mouth, at a count of eight(8).
-Repeat the cycle three more times for a total of four breaths.
This method will relax you by increasing the amount of oxygen in your blood stream, thereby slowing your heart rate, and releasing more carbon dioxide from the lungs,helping you in falling asleep easily.
4.Wear socks to bed
Researchers from a Swiss study published in the journal, Nature, observed that warm hands and feet helps in rapid onset of sleep. They performed an experiment whereby participants were asked to place a hot water bottle at their feet.This widened the blood vessels on the surface of the skin, thereby increasing loss of heat. When blood flow is shifted from core to your extremities,it helps in cooling down your body, working with melatonin thus helping you to fall asleep quickly.
5.Snack on sour cherries.
Sour cherries contain melatonin, a hormone which helps in regulating your sleep cycle.It is always better to try out nature’s medication rather than going for sleeping pills and other supplements. In case of unavailability of sour cherries,you can try out walnuts, mustard seed, and corn which can have you certain benefits in sleeping easily.
6.Spray Lavender in your bedroom.
Lavender has a lovely aroma,and also helps in relaxing your nerves,lowers blood pressure level,and also puts you in a relaxed state.A 2005 study at Wesleyan University found that participants who sniffed lavender oil for two to three minutes, 10-minute before bedtime, increased their amount of deep sleep and felt more healthy next morning.
“Some people respond really well to scents,” says Meltzer. “If they’re breathing it in deeply, it can help them clear their minds. Also, if it’s part of a bedtime routine, that might be the secret.”
If all of these fail,get up and involve in other activities for 10 minutes.You can do light reading, some stretching or meditation.Choose something that is calming and will naturally encourage you towards the direction of sleep.In case of extreme insomnia,ensure taking medical help.