1. Herbal Teas for Sleep
Are you having trouble falling asleep, staying asleep, or waking up feeling refreshed? You’re not alone. Stress, busy lifestyles, and unhealthy behaviours all contribute to sleep problems for millions of individuals throughout the world. While sleeping drugs may appear to be a quick remedy, they frequently have negative effects and increase the risk of reliance. What about the good news? You may increase your sleep naturally and awaken feeling energised.
We’ll look at seven tried-and-true natural therapies to help you fall asleep faster, remain asleep longer, and have better sleep overall.
Best Herbal Teas for Improved Sleep:
Herbal teas are a natural and calming solution to prepare your body for sleep. They work by relaxing your nervous system and soothing the mind.
Chamomile Tea: Chamomile is known for its relaxing qualities and contains apigenin, an antioxidant that promotes sleep.
Valerian Root Tea: Valerian reduces anxiety and promotes deep sleep.
Lavender Tea: The floral aroma of lavender tea relieves stress and prepares the body for sleep.
Peppermint Tea: While not a direct sedative, peppermint tea relaxes the digestive system, allowing you to fall asleep more peacefully.
How to Use:
Brew your tea 30 minutes before bedtime. Avoid adding sugar or caffeine, since these can interfere with the soothing benefits.
2. Breathing exercises for relaxation
Breathing exercises are an excellent method to relax your mind and body before bedtime. They slow your heart rate, reduce anxiety, and alert your brain that it’s time to bed
Effective Breathing Methods:
4-7-8 Method:
Take four deep breaths through your nose.
Keep your breath still for seven counts.
Take eight calm breaths out of your mouth.
Do this four to five times.
Belly (diaphragmatic) breathing:
Put a hand on your belly and another on your chest.
Take a deep breath and concentrate on your abdomen rather than your chest.
Breathe out slowly.
Tip: Use these methods to help you fall asleep naturally while you’re laying in bed.
3. Make Your Sleep Environment Better
The quality of your sleep is greatly influenced by your bedroom. Establishing a peaceful, cosy, and distraction-free environment will hasten your sleep.
Advice for Creating a Better Sleep Environment:
Keep the Room Cool: For the best sleep, keep the room between 60 and 67°F (15 and 19°C).
Remove Light and Noise: To prevent disruptions, use blackout curtains, put on an eye mask, and think about using earplugs or white noise generators.
Invest in a Good Mattress and Pillow: The quality of your sleep can be greatly improved by an ergonomic pillow and a supportive mattress.
Employ aromatherapy: To create a relaxing ambiance, diffuse essential oils such as chamomile, lavender, or cedarwood.
4. Avoid Using Screens Right Before Bed
Your body produces less melatonin, the hormone that promotes sleep, when exposed to blue light from screens, such as those seen on phones, tablets, laptops, and televisions. You may have trouble falling asleep and your sleep pattern may be disturbed.
Avoid screens for at least an hour before bed to help lower your exposure to blue light.
Turn gadgets on “night mode” to cut down on blue tone.
As an alternative to flicking through your phone, read a real book.
Try journaling, meditation, or listening to relaxing music instead of watching late-night TV.
5. Light Yoga & Asanas
Yoga is an all-natural method of reducing stress, relaxing your body, and getting your mind ready for sleep. After a long day, it helps you relax by combining deep breathing with mild stretches.
Best Yoga Poses for Better Sleep:
Child’s Pose(Balasana): This is a calming hip and lower back stretch.
The legs up the wall pose (Viprita Karani) soothes the nervous system and eases aching legs.
Cat-Cow Stretch: The cat-cow stretch helps to relieve tension in the back and increase spinal mobility.
Supine spinal twist: Relaxation is encouraged, and tense muscles are relieved by a spine twist.
Tip: practice these poses for ten to fifteen minutes before bed to have a more comfortable sleep.
6. Maintain a Regular Sleep Schedule
Routine is what your body thrives on. Maintaining a consistent bedtime and wake-up time each day aids in the regulation of your circadian rhythm, or internal body clock.
Ways to Keep Your Sleep Schedule:
Even on weekends, establish a consistent wake-up and bedtime.
Avoid taking lengthy naps during the day since they may interfere with your sleep at night.
Set reminders or alerts to let people know when it’s time to wind down.
Bonus Tip: Establish a relaxing evening routine that incorporates practice such as reading, meditation, or a warm bath.
7. Include Foods That Promote Sleep
Two essential hormones for sound sleep, melatonin and serotonin, can be naturally increased by eating specific foods.
Top Foods to Help You Sleep Better:
Walnuts and almonds: They include melatonin and good fats that help you fall asleep.
Muesli: Eating a warm bowl of muesli raises serotonin levels, which promotes relaxation.
Tart Cherry Juice: Tart cherries, which are naturally high in melatonin, have been shown to help people fall asleep.
Fatty Fish (like salmon):Omega-3 fatty acids and vitamin D found in fatty fish, such as salmon, enhance the quality of sleep.
Banana:Rich in potassium and magnesium, bananas help to calm muscles.
Tip: Steer clear of heavy or spicy foods right before bed because they can interfere with digestion and cause sleep disturbances.