When it comes to sleeping at night, each of us has to struggle with twists and turns. This situation cannot significantly or directly affect your health. However, it could be a very different story if you find it really hard to sleep as it can seriously affect your physical and mental health in the long run. It is always a good idea to consult a doctor to find out beforehand for suggestions and medications to take, if any.
However, if it is inconvenient to visit the doctor, you can use some natural home remedies or traditional tips to make it easier for you to sleep. The best part about applying this method is that it leaves no side effects and is suitable for people of all ages, even your child.
Given below are some of the simplest methods and home remedies which can efficiently help you solve the question of How to sleep Better, especially at night. It is widely proven effective that it works for almost everyone.
- Warm milk
Drinking milk before bed should be high on the list of ways to help you sleep better, especially a glass of warm milk. The high concentration of amino acids and tryptophan in milk can make it easier for you to go back to sleep because it works as an effective tool for converting these compounds into serotonin. Serotonin, in fact, has been shown to work wonders to improve brain function and thus, can put you in a good mood before bed.
Another reason making milk is such a great idea is that it can also produce more of the compound melatonin in your body, which has been found to be one of the biggest properties that help you reduce stress. Stress-free is also another great way to help you sleep well.
All you need is to drink a cup of milk before going to bed for at least 30 minutes. Remember to wash your teeth afterwards or you may get dental disease.
- almond nut
Munching on some food before bed always makes you go back to sleep more easily and is adored by many. It is more a way of pampering your body than a home remedy for health problems. Among healthy foods, one of the most effective and popular ingredients you can choose from is almonds.
These seeds are packed with magnesium, an important property that can shift your daily cycle of warning adrenaline into resting and digesting it. In addition, this ingredient can control your blood sugar levels without leaving side effects. This good source of almonds should be used wisely to help you get out of sleep difficulties.
Similar to milk, you can eat a handful of almonds an hour before going to bed, ideally right after your meal. This is guaranteed to solve sleep problems instantly.
- Exercise
Doing some exercises can work for sleep problems it may come as a surprise to some people. However, it actually helps when you practice a little exercise every day after getting up and before going to bed. It was found to be one of the best ways to help you be in a good mood throughout the day and avoid a lot of stress, which is a factor that triggers sleepiness.
You can do yoga, walk at the right time and pace before bed and already see positive results in just one week.
- Read
Another simple tip to make it easier for you to fall asleep is to read before bed. Nothing too fancy here as reading gets your eyes and brain working and with time you already feel the urge to sleep.
Another reason is that sleep is also considered a method of meditation and a relaxing ritual to maintain a balanced mood, especially after a hard day at work.
Anything will work in this situation because you can read your favorite book, magazine or even a friend turn you on.
- Comfy Bed
A comfortable and hygienic mattress and pillows are found to be one of the determining factors that ensure a good night’s sleep. You spend at least 8 hours a day on it, therefore, you should spend more on it so you will find it easier to sleep. It can also help you stay away from skin problems such as acne prone skin, skin rashes and so on.
