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 of 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.