Poor sleep quality due to sleep disorders can wreak havoc on your health. Not only does it cause excessive daytime sleepiness and lack of concentration, but it also increases the risk for a slew of health conditions, including heart disease, high blood pressure, diabetes, obesity and depression. We were all born with functional circadian rhythms, also known as internal body clocks, to control our bodily processes in a 24-hour period, including our sleep patterns.
Natural light and darkness affect our internal body clock, which explains why we feel alert during the day and sleepy when the sun goes down. Common sleep disorders, such as chronic insomnia, restless legs syndrome, sleep paralysis and obstructive sleep apnea, are often caused by a dysfunctional circadian rhythm. Poor sleep habits, jet lag, working the graveyard shift, age or medical conditions are typical reasons why the circadian rhythm goes wonky.
If you've tried prescription medication, but to no avail, you may want to consider the natural remedies listed below to improve your bedtime routine and ensure you get enough hours of sleep every night and wake up energised. And unlike prescription sleeping pills that cause dizziness, headaches, nausea, diarrhoea and memory problems with long-term use, improving your sleep cycle the natural way poses no side effects.
Eat Foods That Stimulate Sleep
Your diet is pivotal in getting a good night's sleep. For dinner, load up on light, calming foods like vegetables and fish with omega-3 fatty acids. If you're craving for some sweets hours before bedtime, reach out for a bowl of cherries as this fruit is a rich source of melatonin, a chemical that regulates the body's sleep-wake cycle. Reduce or avoid caffeine intake at night as the effects of caffeine will interfere with sleep.
Herbal Remedies and Dietary Supplements
If you have difficulty dozing off long after the sun has set, chances are your pineal gland isn't secreting enough melatonin. There are many types of herbal supplements that can fix this problem. Lemon balm, for one, has a calming effect that promotes a restful sleep. You may also take melatonin supplements to stimulate the release of the chemical. Lavender, valerian root and ginkgo biloba are other natural sleep aids that may help reduce stress, induce relaxation and enhance sleep.
Combining herbal medicines and dietary supplements with a healthy sleep hygiene is key to achieving deep sleep. To be able to fall asleep fast (and remain asleep), sleep specialists recommend exercising during the day and avoiding strenuous activities and artificial bright light at night. Like caffeine, the blue light coming from your computer, TV or mobile phone activates your brain, rather than stimulating it to relax and prepare for sleep. See to it that you switch off all electronic devices a couple of hours before bedtime to ensure you get sufficient sleep.
Light Therapy
Light therapy simulates sunlight and reboots the circadian rhythm to improve the body's sleep-wake cycle. It's especially recommended to insomniacs and people with narcolepsy who suffer a sleep attack on a daily basis. Exposing yourself to the light for a fixed amount of time every day will realign your circadian rhythm, prompting you to wake up early in the morning and feel sleepy by the time the sun sets.
Keep a Sleep Diary
According to a sleep study, writing down the things that you are thankful for just before bedtime releases tension and induces relaxation. Fifteen to 20 minutes of writing is enough to prepare your mind and body for wonderland.
Guided Imagery and Relaxation Techniques
According to sleep experts, guided imagery can help you fall asleep quicker. Imagining yourself being in a beautiful, serene place while lying in bed will prompt your brain that it is time to sleep. While processing this image in your head, relax your muscles to get both your mind and body in a calm state and enter sleep mode.
Take a Warm Bath
Oftentimes, a warm bath is all it takes to condition yourself for a relaxing sleep. It may sound simple if not inane, but the fact is, the negative energies of objects and people whom you come in contact with during the day can affect your ability to get a restful sleep at night. Washing off these energies will leave you feeling cleaner, calmer and all set for dreamland.
Lack of sleep may be caused by an underlying health condition or unhealthy habits that you've developed over time. Don't let it strip down your energy levels and get in the way of your productivity. Discuss your symptoms with your doctor and the possible inclusion of these natural remedies into your treatment plan. A nutritionist, herbalist or hypnotherapist may also guide you to getting better sleep. To find a qualified practitioner in your local area, check out the Natural Therapy Pages' comprehensive list of natural health practitioners.
|
Do you have a natural health & wellness business? |
