There are many reasons you should get good quality sleep every night. It can be difficult to get the seven to nine hours you need, so we searched for natural ways to help. We discovered some of the best sleep tips in western medicine as well as Traditional Chinese Medicine, Ayurveda, and many other sources.
Although not all tips will work for everyone we hope that this comprehensive list will help you sleep better and give you the desired sleep benefits. We’re talking about increased productivity, immune function, and reduced inflammation.
These home remedies can help you combat the common factors that keep you awake at night. While you know how important it is to get a good night’s sleep, anxiety, stress, and overstimulation can keep you awake at night. Continue reading to find out about sleep-inducing herbs and relaxation techniques, daily habits, as well as other helpful information.
Aromatherapy uses natural plant extracts such as lavender to promote well-being and health. Although different plant extracts offer different benefits, lavender is excellent for anxiety and sleep improvement. One studyResearchers discovered that lavender enhanced slow-wave sleep and made subjects sleep better. (1)
mineral essential for proper functioning of many processes in your body, is an important one. Magnesium is thought to calm down the central nervous system.
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Since its inception in ancient Egypt, the blue lotus flower has been used to relax and aid sleep. We know today that the blue lotus flower is a sleep aid. blue lotus flower It contains nuciferine which induces calmness. This could be why blue lotus flowers have been used historically to improve sleep quality. Blue lotus flowers have also been shown to improve sleep quality. More vivid dreams.
The hormone melatonin is released at night to facilitate the transition to sleep. Some studies Research has shown that melatonin can be taken before you go to bed. A melatonin supplement might be beneficial if you have trouble getting to sleep at night due to overstimulation, too much light, or both. (2)
5. Valerian root
root is another common herbal that can be used to aid sleep. Valerian is a natural sleep aid that is thought to calm the brain and central nervous system. It is therefore recommended for those who are unable to fall asleep at nights. Most research shows For those suffering from insomnia, valerian is a natural sleep aid that can be used to help you fall asleep. (3)
6. Passion flower
A few other studies Studies have shown passion flowers can help calm the mind. The passion flower may have a calming effect due to an increase in gamma aminobutyric acid (GABA), which is found in the brain. GABA can lower brain activity which can improve your sleep quality. (4)
Glycine, an amino acid, is used to make proteins in the body. Research shows Glycine can be taken before you go to bed. This will improve your sleep quality and reduce the time it takes for you to fall asleep. Glycine can be found in high-protein foods such as fish, legumes, and milk. (5)
Relaxation Techniques can induce sleep
8. Yoga Nidra
nidraYoga nidra, also known as yogic sleep, helps you relax between sleeping and waking. Yoga nidra, which is a yoga class that includes many poses, does not require you to do many. Instead, it involves only one pose, shavasana. A majority of yoga nidra sessions include a guided meditation, which is extremely relaxing and good before going to bed.
For sleep, mindfulness meditation, guided meditations and body scan meditations all work well. Stress and anxiety are often the cause of sleep problems. meditation helps Clearing your mind can improve sleep quality. It can also help you regain control over your autonomic nervous systems, which can help you get deeper sleep. (6)
Breathing exercises, similar to yoga nidra and meditation, are great for relaxing your body and getting you ready for bed. These are the basics. 4-7-8 breathing exercises This is one of the best natural methods to induce sleep. This ratio is a natural tranquilizer for the nervous system.
Hypnosis This is a form of mind-body medicine that alters your brain activity to make you more open to new ideas. Some hypnosis sessions must be done at the office. However, you can do guided hypnosis online. can be used to help you relax deeply. Hypnosis can be very relaxing, but it can also have long-lasting effects on your body. Hypnosis can help you sleep better. It works by changing negative thoughts and habits that are related to sleep. (7)
12. Progressive muscle relaxation
Progressive muscle relaxation can be used to reduce stress and anxiety. It is also great for relaxing before bed. Progressive muscle relaxation involves relaxing a set of muscles while you inhale and then relaxing them again as you exhale. This is a great way for your body to relax and release tension.
For better sleep, try these daily habits
13. Get sunlight
You might initially think that the sun might keep you awake at night. Good sleep is not possible without enough sunlight. A very small study Bright light exposure was found to improve sleep quality and length in insomniacs. They also fell asleep faster by 83%. (8)
Regular exercise can improve sleep quality and reduce drowsiness throughout the day, according to research. We live a much more sedentary life these days. You can fall asleep quicker if you do 30 minutes of aerobic exercise per day. Sleep better. (9)
Although most people feel that they don’t have the time to take a shower before going to bed, it is possible. It takes a lot of research This is a great example of the benefits of a warm bath before you go to bed. The cooler temperature of the air can help lower your body’s core temperature and prepare you for sleep. A hot bath is a great choice. relaxing herbal bath either. (10)
16. Foot soak
We understand that you may not have the time to take a relaxing night’s bath every night. We have the solution! A foot bath has similar benefits as a full-blown bath, but takes up less time. You can relax in your bed by filling a small tub with water (maybe even flowers) and adding some Epsom salt.
17. Limit caffeine, alcohol, or sugar intake
It is not surprising that sugar, caffeine, and alcohol can disrupt our natural rhythm. It can be difficult to eliminate all these substances from our diets. Consider replacing your morning cup of coffee with decaf, matcha or other low-caffeine beverages. Limiting your alcohol consumption to a maximum of a couple drinks per week is advisable.
We love a sweet desert As much as anyone else. If you have trouble sleeping at night, or think that sugar might be to blame, then try eating naturally sweet foods such as fruit or sugar substitutes such as monk fruit and stevia.
Optimize your bedroom
18. Nighttime: Limit the use of blue light
All types of light can inhibit the production of melatonin. However, blue light is more effective. Harvard researchers The effects of blue-light exposure were tested by comparing exposure to blue light for 6.5 hours to exposure to green. Participants exposed to green light had their melanin levels suppressed for approximately 1.5 hours. Blue light was used to suppress melatonin for three hours. Blue light suppresses melatonin for twice the time as other lights. We are all guilty of putting our phones on our faces before going to bed. (11)
19. Blanket with weight
Deep pressure stimulation is a therapy technique that mimics the pressure of weighted blankets. One studyA weighted blanket was used to help participants fall asleep quicker and reduce nighttime awakenings. (12)
20. Cool room
Your body’s temperature drops by about one to two degrees at night. Your body will naturally regulate temperature by cooling your room at night. Experts recommend Your thermostat should be set between 60 and 67 degrees Fahrenheit prior to bed. However, 65 degrees Fahrenheit is the preferred temperature. (13)
21. Feng shui
Feng shui, an ancient art that harnesses energy to bring harmony between people and their environment, is called Feng Shui. These are the following: feng shui techniques Your living space will feel more harmonious and peaceful if you use these tips. You can make your bedroom more peaceful by placing it in the “command” position and avoiding stimulating colors such as reds, purples and blues. Feng Shui experts recommend that you have a balance between all five elements.
22. Dark room
Blue light is more effective at suppressing melatonin than other types of lighting, but other light sources can also keep you from falling asleep as well. You might find that blackout curtains or an eye mask can help you sleep better.
Traditional Chinese Medicine Sleep Tips
Acupressure is a Traditional Chinese Medicine healing practice that stimulates pressure points to provide different benefits for mental and physical health. There are many benefits to acupressure, but there are also disadvantages. Acupressure points can be used to reduce stress Pressure points can also improve sleep quality, such as anxiety and depression. The pressure points that can improve sleep include the Point “Spirit Gate” It can calm the mind and be useful before going to bed.
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Blue lotus tea is well-known for its ability to improve sleep quality. Traditional Chinese Medicine uses chrysanthemum to calm the liver and eliminate toxins. TCM practitioners believe that insomnia can sometimes be caused qi stagnation in your liver. This is why chrysanthemum can be beneficial. However, it is important to consult a TCM practitioner before you self-prescribe.
25. Sleep between 9pm-11pm
Each two-hour period in the TMC tradition is linked to an organ. This is represented by a chart called a Traditional Chinese Organ Body Clock. Their clock recommends that you go to bed between 9 and 11 pm to get a good night of sleep. The best part? sleep experts This is what I agree with. For your sleep cycle, it is best to go to bed at 10 p.m. (14)
Ayurvedic Remedies to Sleep
Abhyanga, an Ayurvedic massage using warm oil, is called Abhyanga. It is applied from your scalp to the soles and feet. Abhyanga is usually performed by a massage therapist. However, you can do it at home as a self-massage before going to bed. Abhyanga can be used to treat a variety of conditions. reduce stress levels It can lower heart rate and make it a wonderful nighttime ritual. (15)
Ashwagandha It is known to be an adaptogen herb, meaning it can help regulate stress levels.It is a traditional Ayurvedic remedy that has been used for more than 3,000 years to reduce stress and improve brain function. It can reduce cortisol levels, which can help you sleep better at night. (16)
28. Alternate nostril breathing
A good exercise in breathing is something we love. Alternate nostril breathing One of them is alternate nostril breathing. Alternate nostril breathing, also known in Sanskrit as “Nadi Shodhan Pranayama,” is a form of relaxation that helps you relax before going to bed.
29. Warm milk with nutmeg
Warm milk with nutmeg is one of the best Ayurvedic sleep tips. Warm milk is soothing and healing. It also contains L-tryptophan (an amino acid that helps to produce serotonins and melatonin), which are essential elements in inducing sleep.