Maintaining good sleep is crucial for overall health. Difficulty falling or staying asleep could indicate insomnia, a common sleep disorder. Adults typically need seven to nine hours of sleep per night, though this can vary depending on individual needs and age. The quality of sleep often matters more than the quantity. Poor sleep can lead to fatigue, mood disturbances, concentration issues, and increased risk of depression, obesity, heart disease, and diabetes.
Insomnia can be caused by various factors, including stress, anxiety, depression, uncomfortable sleeping conditions, noise, drug use, irregular work hours, and consumption of alcohol, caffeine, or nicotine. However, several home remedies and lifestyle changes can help improve sleep quality according to Delhi-based neurologist Pawan Malhotra.
Exercise: Exercise is an effective remedy. Regular physical activity benefits overall health and enhances sleep quality. Since exercise releases endorphins that can make you feel more awake, it is advisable to work out earlier in the day and avoid exercise within two hours of bedtime.
Nutrition: It plays a significant role in sleep. A healthy diet is important, but it is crucial not to eat large meals close to bedtime. Avoid caffeine by mid-afternoon and alcohol after dinner, as both can disrupt sleep. Drinking warm milk or chamomile tea before bed is a popular remedy believed to promote sleep.
Light control: Light regulation in the bedroom is essential. Keeping the room dark helps you fall and stay asleep. Thick curtains or blinds, or a sleep mask, can block out light. Avoiding electronic screens before bed is also recommended, as their light can stimulate wakefulness. Instead, engage in relaxing activities like reading or listening to music.
Relaxation: Relaxation techniques can prepare the body for sleep. Completing demanding tasks earlier in the day and creating a comfortable bedroom environment can help. Dimming lights, lowering the temperature, and reducing noise with earplugs or white noise machines are beneficial. Avoid watching the clock to prevent anxiety about sleep.
Melatonin: Melatonin supplements can help regulate sleep-wake cycles, especially for those with jet lag or irregular work hours. Consulting a Dr for proper dosage and safety is important.
Lavender oil: This oil has long been used for improving sleep and relaxation. Using it as a pillow spray, in a diffuser, or as a supplement can help, though interactions with medications should be checked with a healthcare provider.
Chamomile: These are other natural remedies known to enhance sleep quality. Valerian can be taken as a tea or supplement, and chamomile is commonly used in teas or as an essential oil.
Magnesium: It supports muscle relaxation and stress reduction, and incorporating magnesium-rich foods or supplements can aid sleep.
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