If slumber has plunged to the last of your “list to do” things, you are not alone. According to the National Sleep Foundation, getting eight to ten hours of sleep is vital for a healthy person. However, an average person gets only four to six hours of sleep. What gives?
You can blame your sleeping woes on crazy work schedules that often disrupt the sleep cycle completely.
Before you go to the drugstore to get yourself some over-the-counter (OTC) sleep medicines, it is better to try the following natural home remedies for deep sleep. All these remedies can not only help you fall asleep quickly and stay asleep but also reduce depressive symptoms and enhance muscle relaxation. In addition, since they are natural, they have no side effects when compared to OTC medications.
Let’s take a look at them.
Home Remedies for Deep Sleep
Let us begin with the widely recommended supplement that helps improve various sleep conditions. Melatonin supplement has very well proven to help people struggling from poor sleep patterns due to jet lag or long work shifts. Melatonin is a naturally-occurring hormone in the human body that regulates the sleep cycle.
Serotonin produces melatonin in the brain when there is no light exposure. The supplement is excellent in the conditions when the sleep cycle is affected due to decreased melatonin levels at night. The conditions may include affective disorders, delayed-sleep disorder, aging, and jet lag. Taking a melatonin supplement is one way to improve the quality of sleep and morning alertness in people who have insomnia.
Meditation is a fantastic practice that can help you promote your sleep. People have been practicing meditation for ages to reduce stress and anxiety. This natural technique slows down breathing and improves focus by letting you direct your attention to a specific point.
The practice not only relaxes the body but also calms the mind. And that is what enhances sleep. Some of the most active meditation techniques include yoga Nidra and vipassana meditation.
Linked to the last remedy, Yoga is another effective way to relax the mind and muscles, which ultimately leads to improved sleep. Yoga is a popular technique to unite the body, mind, and spirit. A review study in 2017 found that Yoga, along with some mindfulness-based stress management techniques, can induce deep sleep in people.
Like Yoga, acupuncture is another ancient, powerful technique to help relieve symptoms in people suffering from sleep issues. Studies show plenty of evidence as to how acupuncture reduces depression and insomnia symptoms.
Aromatherapy through lavender oil has been an effective folk remedy to help people relax and fall asleep. People put drops of soothing essential oil into their handkerchief, keep a sachet under their pillow, or add some drops of it to their bath to improve sleep. You can use other aromatherapy oils such as chamomile, ylang-ylang, and patchouli for deep sleep.
Valerian is a herbal ingredient that many people use as a home remedy to induce deep sleep. You can take it as a supplement or brew as a tea to reap benefits like improved sleep quality and reduced anxiety. Valerian acts as a sedative and may help people calm the neurotransmitters in their bodies. Plus, it is also beneficial to relieve muscle spasms. Women use valerian to reduce menstrual pain.
To see better results, experts recommend taking valerian at least an hour before sleep. You can take a standard dose of 500 mg with water or warm milk. However, avoid taking it during the daytime as it may increase drowsiness.
There is no denying that physical activity can play an essential role in improving sleep. Adding a moderate aerobic exercise to your daily routine can help boost the amount of slow-wave of deep sleep.
Aerobic exercises are one way to release chemicals like endorphins that keep your brain awake. Moreover, they raise body temperature and help people maintain their sleep cycle. If not aerobics, simple walking and running can help you bring optimal changes in your body and fall asleep faster.
Overall, proper sleep is mandatory if you want to keep your mind and body functioning efficiently. While sleep medications can be one solution to poor sleep patterns, natural remedies can do wonders without having you experience any side effects.
Thus, the given remedies are tried, tested, and 100 percent natural to improve sleep, reduce stress and promote healthy living.