If you are a night owl and sleep through the day, it could be doing more harm to your body than you think. Lots of youngsters these days either study, work, or binge-watch all night, and it has become quite a trend. But, little do they know that it could trigger a lot of lifestyle diseases. There are some people who just can’t fall asleep because they are either too stressed, worried, or tensed about work or other personal issues. There could be several reasons for you to not fall asleep or stay asleep. Some of them are:
- More than an hour of nap time
- Lack of physical exercise and other activities
- Consuming too many fatty foods and junk food before bedtime
- Increased caffeine intake throughout the day
- Not having enough knowledge about the best natural sedatives for sleep. For example, chamomile tea before bedtime helps you fall asleep faster.
If you have trouble sleeping at night and looking for medications like sleeping pills, it could help you a short time but not in the long run. It is just like crash diets where you could get short term results, but once you get back to routine, you will gain back that weight. But, you could try some natural remedies to help you get back to your routine and beat insomnia.
There are many herbs that help you fall asleep naturally. Chamomile is a natural herb that helps you relax and calm down. It also helps in digestion, copes with depression, and keeps the skin healthy. It also helps to relax the muscles and relieves headaches if you have any. There are some chamomile capsules and tablets also available, but they should not be consumed without consulting a doctor. Also, if you have a rag allergy, you can skip this herb. Some other mild herbs include magnolia bark, valerian root, and lavender. These are natural sleep remedies that are definitely going to work wonders for you, and they are so much better than sleeping pills.
Keep Your Phones Away
Ideally, you should stop looking at your screens at least 1 hour before going to bed. TV, laptops, phones, and other devices emit a blue light which keeps you up more than you actually plan to. They also make the area around the eyes very puffy and increases dark circles. This could also lead to anxiety and disturbs your sleep schedule. Instead, try to read more or do some journaling and doodling before bed.
Listen to some Relaxing Music
Listening to calming and soothing music could improve your sleep quality. It is also known to cure chronic insomnia in some people. Buddha music or similar kind helps calm your nerves and makes you fall asleep faster. If you don’t have access to music, make sure you block out all noise from the room.
Practice Meditation and Mindfulness
When you are under stress, it causes difficulty in sleeping. But, with regular yoga practice, you can change your irregular sleep patterns. Yoga regulates your breathing movements and has an overall calming effect on the body and mind. These breathing patterns releases stress and tension accumulated in your body. With regular meditation, you can focus on the present and worry less about the past or the future.
Aromatherapy involves the use of essential oils. A few commonly used essential oils are lavender, sweet marjoram, and coconut or jojoba oil. These oils help to relax your nervous system and soothe your senses. People with mild or chronic insomnia are advised to go for aromatherapy. These can be either used as massage oils or as a diffuser in the room.
Make Reading a Habit
Reading is the best way to let your air down after a long day. Even kids love to listen to a bedtime story which makes them fall asleep faster. But, you should be careful to not use an electronic book but an actual book for reading. Electronic books emit a particular light that reduces melatonin and serotonin that makes it hard for you to fall asleep.
Avoid Napping During the Day
While some studies show that a power nap in the afternoon improves productivity, it could not hold the same for everyone. If you are unable to get a sound sleep at the night, the chances are that you will take long naps in the afternoon. This could make you feel irritated and grumpy. Research says that longer nap time leads to poor sleep in the night and is also linked to depression. While there is a conflict when it comes to day time naps, it is best to check for yourself. If you have trouble sleeping in the night, avoid daytime naps, and see the results.