Whether or not you are used to obtaining a whole night’s sleep, most people will have trouble falling or staying asleep every now and then, making the next day challenging. In addition, many adults suffer from insomnia symptoms, and many more people are likely to have difficulty falling or staying asleep at some point in their lives. Therefore, it is critical to consult your healthcare practitioner if you are experiencing difficulty sleeping for numerous days or weeks. While adequate treatment for any sleep disorder is essential, several natural therapies and lifestyle adjustments may help improve your quality and quantity of rest.
Melatonin
A natural hormone that regulates your sleep cycles and is produced by your body is called melatonin. Melatonin is also a popular sleep aid, but it is especially effective for those who work irregular shifts or suffer from jet lag. When light exposure is limited at night, you synthesize melatonin from serotonin. Melatonin may help you get higher quality rest and feel more awake in the morning if you have a sleep condition caused by a shortage of melatonin, such as the consequences of aging, affective disorders including depression, jet lag, or delayed sleep phase disorder.
Warm Showers and Baths
Most people intuitively understand that warm water is profoundly calming and can aid in sleep preparation. Warm baths and showers have been demonstrated to ease sleep onset latency, which means you may be able to fall asleep more quickly following a pre-bed bath or shower. Warm water is beneficial for people of all ages. Take a warm bath or shower one to two hours before going to bed so that your body can naturally cool down during sleep. In addition, soaking in hot water will boost your pulse rate, which may be more stimulating than relaxing if done too soon to bedtime.
Changing the Light Exposure
Getting more natural light in the morning may aid in the treatment of sleep disorders such as delayed sleep phase syndrome. Proper light exposure at the appropriate time can assist your body to comprehend when it is time to rest and when it is time to be alert. Early morning light treatment or at least 30 minutes of outdoor light exposure can be beneficial.However, too much light in the evening, particularly blue light emitted by screens, can disturb melatonin production and interfere with sleep. Avoiding blue light by turning off screens a few hours before night or wearing blue-light-blocking eyewear may help.
Meditation and Deep Breathing
Mindfulness meditation improves sleep by boosting melatonin levels, reducing alertness, and controlling stress-related cardiac and respiratory irregularities. Meditation is an additional alternative because it uses awareness to relieve stress and hyperarousal. Calming the mind leads to less tension in the body, which improves your ability to go asleep and sleep well. Deep breathing can also help you fall asleep faster and get back to sleep if you wake up throughout the night. A simple ten slow and deep breaths might assist in relaxing your body. For example, inhaling for four counts, holding for four counts, and then exhaling for four counts. This method of breathing is also called box breathing.
Aromatherapy
Aromatherapy applied as a sleep intervention provided significant improvements in sleep quality in most cases. In addition, aromatherapy lowers tension, pain, anxiety, depression, and weariness in adults and older individuals. Using peppermint and lavender essential oils after warm showers or baths can improve your sleep quality immensely. If feasible, combine aromatherapy with massage therapy to maximize its effects. Aromatherapy massages are known to assist in sleep quality improvement, sleep disturbance, and daytime functioning.
The Noise of White Noise
While white noise for enhancing sleep quality has been inconsistent, employing a specific background noise may help you. White noise can help people fall asleep and improve stage one sleep, but it may interfere with slow waves and rapid eye movement (REM) sleep stages, which is critical for waking up feeling rested. Some examples of white noise to experiment with are A/C unit or ceiling fan, natural noises, such as running water or wind rustling. Calming music can also be considered white noise.
Changes in Diet
Some foods and substances might disrupt sleep, while others can help. For example, if you find yourself overstimulated and unable to sleep, cutting back on caffeine, especially later in the day, is a good idea. Caffeine can be found in a variety of foods, including teas, chocolate, and soda. In reality, sugary foods and drinks, such as soda can disrupt a full nights rest. Sugar spikes can cause nighttime awakening and poor sleep quality by causing irregular blood sugar levels. Certain foods can actually help you fall and stay asleep. Turkey, bananas, and sunflower seeds are examples of foods containing tryptophan or assisting your body in manufacturing it. For example, tryptophan, an amino acid that aids in the manufacture of serotonin, has improved sleep efficiency and duration. Do not take tryptophan supplements unless you have first discussed them with a healthcare provider.
When Should You Contact a Medical Professional?
If your symptoms are interfering with your life or everyday functioning, speak with a healthcare physician about them. You should also consult a medical practitioner if you have difficulty staying awake when inactive or remembering things, falling asleep while driving, and having difficulty concentrating or paying attention.
Kim’s Final Thoughts …
Sleep deprivation might result in unproductive days that drag on. However, for the occasional sleepless night, experimenting with natural cures and lifestyle adjustments may be enough to help you fall asleep. You can also include these strategies into an existing treatment plan with the approval of a healthcare physician. Warm baths and breathing exercises, for example, are suitable for anybody to try and can help relieve stress and tension, resulting in a better ability to relax.You should also see a doctor if you have difficulties falling and staying asleep on a regular basis. Disrupted rest can sometimes be a sign of a sleep condition or a mental health issue such as sadness or anxiety.
