How to sleep better at night naturally?
We all need a deep restful sleep as it allows our body and brain to repair, restore, and reenergize properly. But in modern times, a lot of people struggle to sleep well. Many complain about sleepless nights and disturbed sleep due to sleeplessness. Managing this problem is extremely important as it not only causes fatigue and low energy levels throughout the daytime but may have long-term consequences such as heart disease and high blood pressure if left untreated. Luckily, there are some lifestyle recommendations and tips from Ayurveda experts that work as a wonderful Ayurvedic cure for insomnia and other sleep-related problems.
Here are some of the best tips that will help you get deep sleep naturally. These are even beneficial for you if you feel sluggish all time and often wonder how to control sleep during the day.
Stop using blue light coming from the screen of smartphones and TV screens
The blue light coming from TV and smartphone screens has been shown to interfere with sleep. Binge-watching late in the night can make your brain alert and it gets hard to fall asleep.
Stop consuming caffeine after 3 PM
Caffeine consumption throughout the day and especially later in the evening can cause you to stay awake at night. The consumption of caffeine is associated with significant sleep disturbance. It can stay effective in your bloodstream for 6-8 hours. So, the intake of caffeinated beverages should be stopped around 3 PM.
Reduce long daytime naps
Do you feel some afternoon fatigue and wonder how to control sleep during the daytime? You can take some power naps. But make sure that you nap only for 10-20 minutes. It has been shown by multiple sleep studies that shorter naps are more effective for your brain functioning as compared to longer and irregular naps.
Limit your alcohol consumption
Alcohol consumption can be bad for your sleep quality. Many studies have shown that alcohol can increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns.
Alcohol consumption also alters the body’s circadian rhythm and interferes with sleep by altering melatonin production.
Try To Create a Cozy Bedroom Environment
Keep your bedroom clean by reducing clutter and if possible, kick out the electronics also. Make sure your bedroom is a quiet, relaxing, and enjoyable place.
Go for early dinners
It will be beneficial for you if you follow the habit of eating early dinners. Eating late in the night can reduce sleep quality and can hamper the release of Melatonin, a sleep-inducing hormone in our body. Studies have shown that eating dinner 4-5 hours before bedtime can help induce sleep faster.
Implement a relaxing evening routine
Do relaxing activities in the evening time to calm yourself down. One such example is listening to classical music during the day. Intentionally planning some relaxing activities in the evening time can relax and calm you down. For example, listening to calming music, reading a book, etc. Such activities can calm you down and create a relaxed space for you to fall asleep faster.
Taking a relaxing shower with warm water
Studies have shown that taking a bath before bedtime can help you fall asleep faster.
You can also wash your feet with warm water before going to sleep if you don’t want to bathe.
Avoid drinking too much liquid before bedtime
Taking fluids throughout the day is recommended to maintain optimum levels of hydration in the body. But drinking too much water in the evening can cause frequent urination in the night-time.
This can come in the way of you getting sound sleep. So, it is recommended to reduce to intake of water and other fluids 2-3 hours before sleep time. In addition to this, make sure that you empty your bladder before going to bed. This will reduce the unwanted trouble of getting up in the night frequently and you can sleep undisturbed for 8 hours at a stretch.
Make sure your bed mattress, pillow, and bed are comfortable
If you have an uncomfortable mattress that is causing strain on your back and a pillow that gives you neck pain, then it’s high time to change them.
It’s also recommended that you upgrade your bedding at least every 5–8 years
Try to get exercise or schedule your workout in the daytime
It is a well-known fact that exercise or any kind of physical activity is necessary for your well-being. Also, daily exercise can reduce the time taken to fall asleep thereby improving sleep for people with Insomnia.
Exercising through the daytime is highly effective and it is recommended that exercising late in the evening can cause more alertness due to the spike in hormones such as adrenaline. This can further delay the onset of a good night’s sleep.
Reduce or quit smoking
Everyone is aware of the hazardous effects of smoking. But did you know that smoking cessation can improve your sleep? A cigarette contains about 10 to 12 mg of nicotine, which is a stimulant that can disrupt sleep as well as raise the risk of developing sleep conditions, such as sleep apnea. Practicing yoga, using natural herbs, and drinking water regularly, to quit smoking.
Get hold of good herbal supplements
Herbal supplements combine the goodness of herbs that calm your mind, promote relaxation, and help you sleep naturally. Being natural, these are non-habit forming and do not have any side effects. For instance, Blissful Sleep, a clinically tested, non-habit-forming formulation provides an Ayurvedic cure for insomnia, without causing drowsiness or any other side-effect. Going for such natural, sleep management solutions is the best mode of action because of the harmful side effects offered by chemical-based sleeping pills.
Practice meditation or relaxing exercises
Meditation has numerous benefits in calming a stressed mind and enhancing mental clarity. When meditation is practiced before bedtime, it helps manage stress and allows you to sleep better.
Make a sleep schedule and follow it daily
Following a daily routine with specific timings allotted to various activities is the key to a healthy lifestyle. It is suggested that you should sleep and wake up daily at the same time.
Studies have shown that irregular sleeping patterns can hamper your circadian rhythm and melatonin production. This will benefit in the long term by allowing the body to feel sleepy and wake up at the same time daily.
Monitor your sleep position
Focusing on the direction and position of your sleep is important. Research says that sleeping on your left side is more beneficial than sleeping on your left. And if you wonder which direction is good for sleeping, prefer sleeping with your head towards the south and your feet towards the north
Keep your sleeping place strictly for yourself
Sleeping with your pet or sharing your sleeping space with kids can interrupt your sleep. So, it is suggested that you keep separate sleeping spaces for kids and pets to ensure undisturbed sleep at night.
Avoid taking chemical-based sleeping pills
Any chemical-based formulations have some side effects. Sleeping pills can interfere with normal breathing and can be dangerous in people who have certain chronic conditions such as Asthma etc. In addition to causing numerous side effects, it is addictive and often leads to sleepless nights when stopped.
Manage stress levels
Managing stress levels on a day-to-day basis is the key. High levels of chronic stress can negatively impact your physical as well as emotional health.
Chronic stress in your life needs to be addressed and managed constantly to lead a healthy and balanced life.
For this, you need to address the sources causing you stress and prioritize your activities to eliminate unnecessary stress.
A simple thing that you can do is to make a stress journal and answer the following questions:
- What caused you to stress?
- How do you feel both physically and emotionally?
- What was your response/reaction to it?
- What did you do to make yourself feel better?
Simple lifestyle changes such as time management, making time for fun and relaxing activities, spending time with pets and loved ones, etc can help reduce and manage stress.
When your stress is managed well, you will feel happier, healthier, and more productive. This will help you sleep better at night too.
Acknowledge physical pain areas that need to be addressed immediately
If you are experiencing physical pain, then it is necessary to address it with medical intervention. There could be some underlying reasons for the physical pain that need attention as it could interfere with a good night’s sleep.
Here are the top herbs that help you sleep better at night
Indian Valerian/ Tagar
Tagar is a root found mainly in the Himalayan region. Its benefits were mentioned in the Charak Samhita. The Valerian root offers a sedative and tranquilizing effect on the mind and body, which makes it an Ayurvedic cure for Insomnia.The sedative properties are helpful in inducing sound sleep, treatment of Insomnia, and calming the mind.
This herb is best known for its apoptogenic properties. It helps the body manage stress by calming the body and mind.
Indian tinospora/ Gudduchi
Studies have proved the positive effects of Guddchi on memory and the nervous system. It reduces prolonged sleep deprivation along with other multiple health benefits.
It is rich in flavonoids, glycosides, and alkaloids that help soothe your nervous system by reducing mental fatigue. It acts as a natural tranquilizer for anxiety neurosis that further helps in improving sleep.
Also known as Brain Tonic in Ayurveda, Brahmi has powerful properties that calm emotional turbulence and help improve concentration and alertness. It is also known for promoting restful sleep.
This natural ingredient has strong sedative properties that calm an agitated mind and support the nervous system. It has shown positive results for people with Insomnia as it relaxes the mind and promotes deep sleep. Results have also shown that it reduces mental stress, tension, anxiety, and nervousness.
Frequently asked questions
What is the natural drug that helps you sleep?
One such natural formulation is Blissful Sleep. It is made from 11 time-tested herbs and ingredients and works on the ancient principles of Ayurveda. Blissful helps balance the aggravated Vata Dosha in the body and reduces stress. It works on the root cause of sleep issues and improves sleep quality.
What sleep aid is safe to take every night?
Blissful Sleep is a natural sleep aid for adults that can be taken every night without worrying about side effects and addictions. It is herbal and is safe for adults. The synergistic combination of herbs calms the mind and improves sleep quality.
What is a better sleep aid than melatonin?
A herbal formulation made from herbs is a much better sleep aid than melatonin. One such formulation is Blissful Sleep. It is herbal, 100% safe, and has no harmful side effects. Whereas melatonin has side effects and is chemical based. It might also cause addictions.
What can I take to help me sleep instead of melatonin?
We recommend taking an Ayurvedic sleeping tablet called Blissful Sleep instead of melatonin. It is 100% herbal and has no side effects. This non-addictive formula is also clinically tested at the University of California for its effectiveness on Insomnia patients.
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