Sleeplessness is a common sleep disorder in which an individual finds it hard to fall asleep. People suffering from any sleep disorder don’t get enough sleep and, in most cases, don’t feel refreshed when they wake up the next morning. Lack of uninterrupted sleep is accompanied by other problems such as decreased performance at work, mood swings, difficulty in concentrating, and fatigue. The cause of sleeplessness varies from person to person. However, in most cases, sleep disorder is a result of changes in the sleep cycle, some unpleasant events, or stress.
Without a good night’s rest, we not only feel like crap the next morning because we are tired, but because our minds and bodies miss out on their chance to recharge. In India, sleep is considered to be among the 3 pillars (or necessities) of life, along with sex and food.
The role of Ahara, or compatible food and wholesome, is relatively clear; without it, we waste away. Brahmacharya, or sex, is a bit more unclear. It refers to the appropriate use of a person’s energy, sexual and otherwise; without which our immunity weakens. But most importantly of all, we can’t live without Nidra or sleep. This is the body’s time to rejuvenate and relax. Sleep gives the senses a chance of withdrawal so that our mind can rest. Unfortunately, a great night’s rest does not come easily to everyone. For insomniacs, those with sleep disorders, and anybody who wants better sleep, Indian home remedies for sleep offers numerous pill-free and natural remedies.
Good night’s sleep can mean the difference between stable and crazy the next day. In most cases, sleep determines the state of your mental health, along with regular exercise and a proper diet. Over the ages, depression and lack of enough sleep have proved to cause angry and dysfunctional relationships.
Depression unquestionably leads to sleep difficulties, whether that means sleeping too much (prevalent in mild depression or atypical depression) or bad insomnia (typical with severe forms of episodic depression and clinical depression). Scientific studies have proven a solid link between sleep interruptions and depression.
There are no proper criteria for diagnosing insomniacs, and what constitutes adequate sleep for one individual might be inadequate for another. Most sleep disorders may involve experiencing unrestful sleep, awakening too early, difficulty maintaining sleep (waking up frequently), or difficulty falling asleep. If you are facing one of these challenges, Indian home remedies for sleep could offer a better natural solution.
Things to Avoid for A Good Night Sleep
Not getting sufficient sleep? Try cutting out these four things to wake up rested and refreshed.
Naturally, drinking anything that contains caffeine before bed will make it more difficult to fall asleep. As bedtime approaches, say no to soft drinks, tea, and coffee, plus check the ingredients of other fizzy drinks. Alcohol can indeed make you fall asleep faster, but it’s also likely to wake you up later after a short while. This is due to the fact that, when consumed in more than moderate amounts, alcohol can cause unnecessary headaches, sweating, and even nightmares. Also, you should avoid taking any fluid as the night approaches, so as to avoid waking up at night to visit the bathroom.
Avoiding an excess of high-fat foods is a must for people who want to eat healthily. However, foods like chips and burgers are known to interfere with sleep cycles as well as your scales. Do not eat a heavy meal less than four hours before bedtime because sleeping with a full tummy can be hard since you are feeling uncomfortable. Also, give spicy food a miss late in the evening as heartburn is another cause of distress that can keep you awake. For a late-night snack, do not pick foods that are rich in protein as it stimulates brain activity. Most individuals do not realize that chocolate comprises caffeine, and the higher the cocoa content, the more the caffeine content.
Cigarettes are harmful to your health in numerous ways, but they’ve got a specific effect on your ability to fall asleep since nicotine acts as a stimulant. Smoking minutes before bed, or as an unwise way for relaxation when you face difficulties falling asleep, is going to have the opposite effect to what you intend. Also, smokers have the additional problem of occasionally waking up in the middle of the night to smoke as their bodies are suffers from nicotine withdrawal
While it has been proven that steady aerobic exercise can aid in regulating the sleep pattern, the key to success depends on the timing. Ensure to leave a gap of at least three hours between bedtime and workout, or your body will remain in active mode when your head to bed.
11 Things to Do Before Bed to Get A Better-Quality Sleep
Sleep is a crucial part of our lives. It is time to recharge and relax. Do you face difficulties trying to get a good night’s sleep? The problem may be your bedtime routine. Usually, we spend a third of the day sleeping. Yet, it seems many individuals have trouble falling and staying asleep. Luckily, you can reverse this trend by practising healthy bedtime routines that will have you drifting off to sleep faster. If you make a few small changes to your nightly habits, you will always wake up rested. Here are the top five things you should always do before bed.
Relaxing does not come naturally for everybody. Try practising progressive muscle relaxation if you face difficulties trying to get your body to settle down. This practice needs you to slowly tense and then relax your muscles, making you more conscious of your body and sensations of tension. The technique becomes more comfortable the more you make an effort to relax your body. Finally, your body will relax naturally and falling asleep will happen much faster.
Do running thoughts keep you awake at night? Meditating before heading to bed is an excellent way to end the day and clear your mind from any worries. Some meditations involve focusing on different things that occurred during the day and let go or deep breathing exercises. If you don’t have an idea of how to get started, you can watch or listen to guided meditations online to make it your regular routine.
3. Write in A Journal
Writing down your thoughts in a journal is another excellent alternative to focusing on events that occurred throughout the day and letting them go. There are various types of journals, but one example that may be best before going to bed is the gratitude journal. This requires you to note down all the things you are grateful for on a specific day. Instead of turning and tossing, allow your body and mind drift off to dreamland while thinking of all the thankful things that happened on a particular day, and that makes you happy.
4. Get Ready for The Next Day
Preparing for the next day can free up your mind from a heavy burden. Worrying about getting ready in the day can lead to a lot of anxiety. By preparing for the next morning, you will rest easy and wake up refreshed. For instance, make a healthy lunch or prepare what you are going to wear the next day. Going to bed assured you are ready for the next workday can stop some of your anxious thoughts and help you feel more relaxed.
5. Turn Off the Lights
You might have had such a tough day at work that you jump straight to bed without turning off the lights. Nevertheless, it would be best if you kept in mind that your body clock gets affected by light, so it is advisable to ensure you switch off the lights before heading to bed. You can also dim them or get a night light if you don’t like sleeping with lights off.
Stretching is particularly important if you spend most of your day in postures that leave you with a lot of tension or hunched over a computer. Health experts suggest the following quick yoga practice before bed. With the soles of your feet together, lie on your back, with knees bent and facing down the floor. Lift your arms by your sides, keeping your chest open and your shoulders back. Close your eyes while inhaling through the nose and count to five. Then count back to one while exhaling. Continue doing this for 10 minutes or until you feel fully relaxed. This will ensure full-body relaxation and may lead to a quality night’s sleep.
Visualization is not only helpful when you are trying to attain a particular goal, but also when you are trying to calm your mind. Set aside a few minutes to visualize before bed. Imagine yourself sitting in a place that brings you relaxation or joy, such as a beach. Although you are not supposed to think too much about work before heading to bed, you can also imagine yourself successfully completing a task or having a productive workday.
8. Take A Warm Shower or Bath
Before going to bed, taking a warm shower or bath to relax your muscles. This warm temperature can induce you to sleepiness. Additionally, ensure your bedroom temperature is not too warm or cold. This might lead to difficulties trying to fall asleep if you are lying in a pool of sweat from the heat or shivering from the cold.
9. Listen to Music
Depending on the style, music is always an excellent way of easing the mind or soothing frayed nerves. Before heading to sleep, play some soft tunes in your bedroom. You can even combine visualization and meditation during the music session. Before you realize it, you will be sound asleep. According to scientists, listening to soothing music before bed can even help people with sleep disorders by boosting their quality of sleep.
10. Use the Washroom Right Before Bed
Waking up from a deep sleep to visit the washroom is just awful. Your sleep cycle might get interrupted in a number of ways. You may end up jolted fully awake by many things. You might get hit by a piece of furniture, swearing, before limping back to bed. Your pet may see your late-night fumbling as a chance to play. Additionally, do not drink too many liquids within the last few hours of heading to bed. This will significantly reduce the chances of midnight bathroom visits.
11. Kick Pets Out of The Bedroom
It might be sweet cuddling with your pet while sleeping, but pets can genuinely affect your sleep cycle, rather than helping it. Dogs can freak out and begin barking at the slightest noise, thus completely ruining your sleep. Cats are notorious for walking all over either at night or day time and may wake you by jumping on and off the bed. Yes, we love animal company, but we will love them much more if they are not keeping us awake at night.
While these recommendations have proved to work for most people, your bedtime routine should be unique to you. Do what feels right, find out what works best, and also experiment with different techniques.
Best sleep products to help you sleep
After a long hectic day, all we truly want and deserve is a good night’s sleep. Poor sleep quality not only declines our productivity but also affects our overall health. That is why a comfortable mattress is crucial for our well-being. Having adequate amounts of undisturbed sleep ensures a positive long-term effect on your well-being. However, one of the major challenges affecting this ability is the damaged, uncomfortable, or old mattresses most of us are sleeping on. If you are starting to forget when you purchased your mattress, perhaps it is time to throw away the old one and invest in a high-quality mattress to enhance your overall well-being. Below are 5 surprising ways your mattress affects your sleep and health.
• The Right Mattress Relieves Pains and Aches
Upwards resistance of the mattress and unbalanced downward gravity can misalign your form and body pressure points whenever you lie down in a particular position for a long time. As a result, your joints might ache as you move them and feel sore. Sleeping on an uncomfortable bed often develops neck pain, hip pain, and back pain. A quality mattress ensures a healthy sleep posture and provides proper support to your body.
• Restful Sleep Eliminates Anxiety and Stress
The comfortable mattress enhances your sleep quality, and surprisingly, you feel surrounded by positive energy. Sleeping on an uncomfortable and old mattress can lead to stress buildup. Serious repercussions can happen if you continue getting inadequate sleep. You might experience increased tension or anxiety, and confusion may set in. Long term sleep disturbances and stress might lead to depression or other mental issues. You can evade all these issues by investing in a mattress that perfectly suits your sleep needs.
• The Right Mattress Enhances Life Quality
A comfortable mattress not only improves your snooze, but it also transforms your life. Without any doubt, a quality night performs wonders for you. It improves your productivity, performance, and memory, thus elevating your life quality. Sleep deprivation interferes with every part of your life. It affects your circadian rhythm. Also, it weakens our metabolism, which leads to obesity and weight gain. A comfy mattress can turn your whole life around when sleeping correctly.
How A Bad Mattress Can Ruin the Sleep
• Worn-Out Mattress Increases Allergy Risk
Having an old mattress mostly contributes to allergies. Imagine hundreds of dust mites hidden inside the mattress, eating off your body oil and dead skin cells. Old foams are heaven for dust mites. And, do you know dust mites are the primary cause of most skin allergies and asthma? Allergies are a real threat to individuals with asthma risk or sensitive skin. Older people, children, or anybody with a weak immune system are at higher risk and must ensure allergen-free quality mattresses.
• Creaking Beds Are Causes for Chronic Back Pain
Worn-out springs of an old mattress produce creaking noises. They are a clear sign of poor support and frequently lead to dull pains and aches. The coils distort your natural spinal alignment when they are not able to support your weight properly. As a result, a lot of pain frequently develops around the neck and back area. If you keep using the sagging mattresses, terrible aches and pains may develop and persist. This affects your sleep quality intensely, and you wake up tired, lacking any energy.
2. Lavender Oil
There are numerous Indian home remedies for sleep, including Lavender Oil, which has been used for decades to aid individuals to drift off into a deep and peaceful sleep. So, if you’ve difficulties falling asleep, and can’t seem to switch off at night, you’ve landed in the right place. We have created a brief guide explaining how you can use Lavender Oil effectively to get an excellent night’s sleep.
What Are the Benefits of Using Lavender Oil?
Trying to solve your sleeping problems can take months and sometimes even years.
Getting to the route of your sleeping problems can take months and even years. However, when it comes to helping you to get an improved night’s sleep, Lavender is a quick fix.
Being 100% natural, Lavender Oil is both practical and affordable, as it’s a natural product. You won’t experience any side effects such as an upset stomach, grogginess, or a headache the next day. But that is not all as there has been significant evidence from research proving that Lavender Oil is an effective remedy when it comes to treating anxiety and stress.
How Can You Use Lavender Oil?
• Apply to your face
There are numerous ways that you can use Lavender Oil; however, among the best ways to applying Lavender Oil is placing it where you can smell it, such as on your forehead or temple. Also, Lavender Oil does not cause any irritation to the skin as it’s incredibly natural on the skin.
• Pour a few drops onto your pillow
The majority of people like pouring a few drops of Lavender Oil onto the pillow to help them sleep better. However, you should avoid staining your bedding and sheets by putting the drops on a facecloth or hanky placed over the pillow.
When using essential oils like Lavender Oil, always dilute it before using topically. For those with underlying medical conditions, discuss essential oil use with your Doctor. If any irritation occurs, discontinue using Lavender Oil.
3. Air Purifier
Getting a good night’s sleep is vital for your overall health. Some individuals take extreme measures like keeping their rooms completely silent and dark in order to enhance their sleep, but few think of how impurities in the air might be affecting the quality of their sleep.
However, scientific studies have proven that air pollution can increase the chances of poor sleep by up to 60%. This answers why most of us experience the unpleasantness of trying to fall asleep during a seasonal allergic reaction. Thanks to these links between sleep quality and air, a bedroom air purifier might be just the thing you’re lucking to help you have a better night’s rest.
Here is a guide to using air purifiers for better sleep and which type of air purifiers we recommend for bedroom use.
What Kinds of Contaminants Lead to Poor Sleep?
There’re three things that need to be removed from your air, to improve your chances of sleeping well. The 1st is pollution in the form of particles and gases. The 2nd is any kind of mold spore, dust, or allergen that could irritate your breathing system. Lastly, bad odors might keep you from getting a good night’s rest. You will require an air purifier capable of removing all of these impurities to maximize your sleep quality.
What Type of Air Purifier Do You Need?
The kinds of contaminants you are exposed to will determine the type of air purifier you will need for your bedroom. If allergens and dust are your only concern, a filterless or HEPA air purifier will be perfect. If you are dealing with strong odors or live in a heavily polluted area, a purifier with a carbon filter will do nicely. Be sure to take into account what are the problems with your home air actually before choosing air purifiers for better sleep at night. Also, you can utilize a personal indoor air quality meter to know what is the state of the air in your bedroom if you need some help finding out the problem with your air quality.
Air purifiers are non-invasive; thus, you don’t have to worry if you are using any other treatment. However, by installing an air purifier in the bedroom, we confidently expect your reliance on other medicines to reduce, and your sleep and life quality to go up.