The human body needs seven to eight hours of sleep every day in order to stay healthy. However, an average Australian only sleeps for around six hours a night.
Lack of proper sleep will have a negative impact on the body and the mind. Sleep related problems like insomnia (sleeplessness) are very common, especially among women. People affected by insomnia would give just about anything for a good night’s sleep.
Here are some remedies that can help you sleep better.
Create appropriate environment
It is not advisable to read or work in your bedroom. Avoid listening to hard rock before going to sleep. You may try using a sleep mask and ear plugs. It is also a good idea to create a bedtime routine for yourself and to adhere to it.
It is important to ensure that your bedroom is comfortable, with good quality mattress, bedding and pillow. They have a major impact on the quality and quantity of your sleep. It is advisable to make the bedroom as dark as possible.
Practice yoga regularly
Studies have proven that regular yoga practice keeps your body fit, and helps you sleep better. It also helps you to deal with stress and anxiety efficiently.
Various exercises in yoga are known to be very effective in promoting good night’s sleep. These asanas have to be performed in the morning.
Adhere to good dietary practices
Consume high GI (glycemic index) carbohydrates for dinner, but avoid proteins and sugar. Lentils, beans, peanuts, milk, whole grains, sunflower seeds, hazel nuts, chickpeas and sesame seeds are some foods which contain tryptophan (an amino acid).
It is advisable to drink warm milk before going to bed as it is rich in tryptophan. Avoid excessive consumption of alcohol before going to bed. It is better to avoid consuming soda and beverages containing caffeine at bedtime. Avoid smoking before going to bed.
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Try natural remedies
The scent of lavender is very effective in producing sleep.
Then there is Valerian, hops, passion flower, kava, chamomile, lemon balm and lavender. Which, when obtained from nature, are well known for their sleep inducing properties.
Sleep is essential for good health and general well being. The above mentioned remedies will definitely improve the quality and quantity of your sleep.