When was the last time someone told you how well he/she slept? Chances are you don’t remember because it’s often the opposite that friends, family members, and colleagues remark to each other. With the human lifestyle undergoing significant changes with each passing year (not all of them productive), sleep patterns and durations have changed as well. There are millions of people who can barely find the time to sleep for 6-7 hours, whereas that’s the bare minimum for people with active lifestyles.
Then, there are people for whom sleeping becomes a challenge in itself, partly because of stresses in their life, and partly because of sleep disorders such as sleep apnea, hypertension, and sometimes, even snoring.
Agreed, your local pharmacy offers over the counter sleep inducing tablets that seem to work well for you. But the question is, why make your sleep a hostage to medicines when there are some entirely natural and super effective solutions you can adopt right now?
A Glass of Warm Milk
The good old mug of warm milk – it’s been putting humans from centuries into the balm of peaceful sleep, why would it not work now! Milk is rich in a natural compound called tryptophan, which is proven effective in inducing sleep. The best way is to warm the milk before consuming it. Remember, don’t boil it, take the container off the stove just as you see bubbles appearing.
Most people enjoy their warm milk unsweetened; feel free to add some grains if you want. However, a better alternative is to add natural sweeteners like honey. Other alternatives are lemon juice drops, vanilla extract, and cinnamon. Because all these ingredients themselves possess undeniable relaxing properties, your mug of warm milk could well become the best part of your day!
If you accompany your glass of milk with a light snack, do it at least an hour before you sleep. However, if you’re happy with just your warm milk glass, it’s alright to drink it just half an hour before sleeping.
Lettuce – A Powerful Stimulant of Sleep
Ever heard of lactucarium? It’s tough to pronounce, but an equally potent substance that stimulates sleep and helps you relax. Lettuce is rich in this substance and induces peaceful sleep pretty quickly. No wonders, it’s among the most widely used home remedies among people who suffer from insomnia.
There are many ways for you to consume lettuce in. For starters, you could just chop a piece and consume with some salt sprinkled on top. Better yet, cook your lettuce and consume it in the form of a light dinner.
Another way – shred some lettuce leaves, boils some water and pour over the lettuce, let it remain for 30 minutes, and then add some honey or lemon drops on top – your very own lettuce soup for a good night’s sleep.
If your local supermarket offers lettuce seeds, buy a small pack. Take some lettuce seeds, add them to water and bring to boil. Once one-third of the water is gone, strain it and consume.
Particularly, your sleep habits matter a lot. Do you eat heavy dinners and sleep immediately afterward? Do you regularly consume alcohol before sleeping? If you answered in the affirmative, your sleep quality will go for a toss.
Snoring is another common problem that keeps people awake and in discomfort. To avoid snoring, look to eat lightly and 2-3 hours before sleeping.
Try sleeping on your side instead of the back to keep snoring at bay. If your snoring problem is too pronounced, get a mouth guard or tongue retainer to keep your lower jaw and tongue in the right position, hence eliminating snoring.
Herbal teas have helped humanity sleep better for ages. Green tea, chamomile tea, aniseed tea – there are so many options to choose from. All of these teas cleanse your system of toxins and carcinogens, helping you distress and prepare your brain for a good night’s rest.
Catnip and Pennyroyal teas can also prove to be helpful for your sleep issues. Consume these teas half an hour before sleeping, and you’ll start observing the positive change they bring to your mind.
Ever wondered how your lifestyle choices affect the quality of your sleep? For many people who suffer from insomnia, their lifestyles are at the heart of the problem.
Look to create a good morning routine that helps you complete your daily occupational work without any stress, take timely meals, find out some time for yourself, engage in meaningful conversations with your family and friends, read something good daily, and you’ll start enjoying your day, and will automatically sleep more peacefully as your brain will be calm and relaxed.
Habits such as morning walk, post-dinner walk, reading, meditation, etc. can significantly improve your mental health and help you sleep better than ever before.