In our very rushed 24/7 culture, sleep is becoming a luxury and an indulgence rather than a requirement. Spending hours at work, on the computer or just simply rushing around, by the time we get to bed, our busy minds are not always willing and able to rest.
Melatonin
Melatonin is a hormone that supports sleep by regulating the sleep/wake cycle. It puts the body into sleep mode by causing drowsiness and lowering the body temperature. Melatonin kicks into action when there is complete darkness. Research shows that sleep is compromised when ‘night time’ light such as mobile phone, alarm clock hinders the darkness.
Natural Sleep Remedies
Warm milk. Warm milk contains tryptophan which is converted to serotonin in the body. This hormone may lead to a relaxing sensation before bed;
Sleepy snacks. The most effective forms of sleepy foods tend to be a combination of protein, healthy fat and carbohydrate. A great snack would be a half a banana with a tablespoon of peanut butter about 30 minutes before bedtime;
Magnesium. Magnesium plays a role in sleep. Research shows that a just a slight lack of magnesium can prevent you from getting a good night’s sleep or even falling asleep. Good food sources of magnesium include green leafy vegetables, wheat germ, almonds, and pumpkin seeds.
Lavender. Lavender oil is extremely relaxing. Try sprinkling a few drops on the pillow or taking a hot bath with lavender oil just before bed.
Lifestyle changes
Turn off all technology. Any bedroom appliances that will bring light into the room, should be turned off before hitting the sack;
Exercise. Research suggests that exercise improves overall health as well as sleep. Research also suggests, however, it is better for sleep purposes to exercise earlier on in the day.
Body temperature. Because cooler body temperatures have been linked to improved sleep, it is best to let your body cool down before going to bed if need be.
Maintain a tranquil and organised bedroom. Try and create an unspoiled sleep environment.
