In our modern-day busy lifestyles, it is extremely difficult to get a good night’s sleep. Sleep disorders, such as sleep apnea and insomnia, are highly prevalent in today’s society. Before running to your closest local pharmacy to grab some over-the-counter sleep aid, try the following natural sleep remedies to improve your sleep quality.
Herbs and Minerals
Lavender oil has been used for centuries for relaxation and home remedies to fall asleep. There are a variety of ways to incorporate lavender into your bedtime routine From lavender oils, to lavender pillow sprays and baths, there is a multitude of ideas to try. If you are suffering from sleep apnea or insomnia, try taking a bath infused with lavender oil to relax your body and mind. Not a fan of baths? No problem! Try dabbing a few drops of lavender oil on your pillow. How does this work as a natural remedy for sleep? Research has found that inhaling lavender oil before bedtime can improve sleep quality, as it decreases blood pressure and the heart rate.
Magnesium plays a large role in promoting healthy sleeping patterns. Not only is magnesium essential for a good night’s sleep, it is a co-factor for over 600 enzymatic reactions in the body. On a chemical level, magnesium helps you fall asleep by activating the nervous system responsible for calming and relaxing the body and mind. It also has a significant role in regulating melatonin, which is a key hormone that guides your sleep-wake cycle. Magnesium can also help treat stress and anxiety, which are two key factors that can interfere with sleep. Therefore, research suggests that magnesium deficiency can impact your sleep quality at night. In order to increase your magnesium levels, try Seven Minerals’ Pure Magnesium oil spray, which is easily absorbed by the skin to help alleviate sleep disorders, relax the body, and treat headaches and migraines.
3) Valerian Root
Used since ancient times to treat sleep disorders, valerian root is a medicinal herb that is commonly known for its sedative properties, by calming the brain and nervous system. The valerian root oil, extracted from the herb, can be used in baths, as an essence, or even to flavor food and drinks. Although research on the effects of valerian root on sleep is mixed, some people swear by it. Try it out, and be patient! Treatments work differently on everyone.
4) Switch off electrical devices
We are all guilty of constantly checking our phones before bedtime! However, bright light from TVs, tablets, laptops and mobile phones can hinder melatonin, causing an interference in your sleep. Try to switch off all devices at least 30 minutes before bedtime, in order to relax your brain and stimulate melatonin to put you into deep sleep. Try to make your sleep environment as dark as possible.
The benefits of exercising are endless.From regulating weight, to reducing your risk of developing chronic illnesses, physical activity is a recommended lifelong habit. Amongst the benefits of exercising is promoting healthy sleep patterns. Working out during the day can influence your quality of sleep overtime, treating sleep disorders. Try to exercise in the morning for at least 30 minutes, incorporating aerobic and anaerobic exercises. Whether it’s a light jog, walk, gardening, or Olympic lifting, there is an activity to suit everyone’s interests and abilities!
6) Glass of warm milk
Consuming a glass of warm milk before bedtime is not just for kids! Wind down at night by heating up a glass of warm milk with a dab of honey to help you catch a good night’s sleep. Milk contains tryptophan, which is an amino acid that promotes a hormone that works as a sedative. What’s the honey for? It will help the transmit that hormone faster!
Natural sleep remedies are endless, and may or may not work for you. However, try out all the natural options before you resort to risky drugs and surgery. With the dizzying array of natural remedies for sleep, you are bound to find something that works for you.
Natural Sleep Remedies
~ Written by Salma Dawood, Nutritionist BSc