Sleep is as vital as food to our body for maintenance. Yet more than 60 millions of Americans have hard time at sleeping at their regular time. USA is dealing with insomnia as an epidemic. However, the fight with your sub conscious is not an easy journey.
Science About Sleep
Body Clock’ is a layman phrase for the circadian rhythms in our body. Roughly, it is a 24-hours cycle which alerts the animals for feed and sleep time. Similar rhythms are also observed in plants however the purpose is different.
The reason behind sleep disorder is imbalance of melatonin, the creator of drowsiness, caused by the temperature and light sensitivity of circadian rhythms. Melatonin rises during the night’s time which helps humans to sleep. It’s imbalance or improper production by pineal gland can occur due to various lifestyle and biological reasons.
Insomnia, one of the leading sleep disorders, can hamper your routine and health to the limits that are unimaginable. In fact, the famous movie, The Machinist, revolves around the horror of insomnia on mind and body.
There are certain factors to create the interruption. A few to mention:
Stress And Depression
Man, woman or child; everyone is dealing with their set of worries and tensions. One out of three is stressed out during their daily routine which causes 80% of them to not have enough sleep.
Suffering From Disease Or Pain
Alzheimer, Parkinson and other brain related diseases can cause cognitive loss which gives space for confusion in body functions. Also, continuous pain could be a cause of alertness in the body. This is why these causes account for irregular sleep patterns.
Eating And Drinking Pattern
Everything that you ingest, impacts your body. Alert causing compounds like caffeine, excessive alcohol or spices will not let you fall asleep. Indigestion is a big problem before bedtime so say a firm no to junkies.
Current Lifestyle Changes
Dynamic office hours, work and social life could cause anxiety which is the reason of change in your sleep pattern. Your body might or might not accept the change. Anyway, the insomnia sets in.
WHAT ARE THE INEXPENSIVE BUT EFFECTIVE REMEDIES TO GIVE MEANING TO YOUR GOOD NIGHT’ ?
May times, people go to their neurologists to find out the reason behind their sleep disorder. But, the first evaluation begins by self realization. You need to give attention to your:
- Physical and Mental Wellness
Once you’re ready with the answers to the above three, try these natural herbs and practices to improve your hormones secretion and sleep patterns:
Try Out Valerian Root
This root can take form of capsule, tea or food ingredient. Anyway, it makes you to sleep. Valerian extract is actually an enhancer of GABA level in brain which causes sedative effect. A cup of warm Valerian Tea helps you to fall in deep sleep.
Sip Some Herbal Tea
Teas made from chamomile, valerian, peppermint and mixture of other herbs can form a menu of teas that would help you to sleep. These teas are free from caffeine and induces calming signals.
Bite Off Some Cherries
Melatonin in montmorency tart cherries and grapes can make you sleep well in bed. These natural sleeping pills can improve your sleep pattern within a few days of consumption due to their high content of tryptophan.
Apply Herbal Balms
Sleep balms are real thing. Lemon Balm soothes your tensed nerves and so does lavender and peppermint balms. In case, headache, muscle pain, etc are not letting you sleep then apply balm to ease out the pain and include aromatherapy for goodnight sleep.
Have Soulful Sex
Having regular sex with your partner increases the level of oxytocin due to deeper bonding and reduces the stress hormone, cortisol. This leads to a sound sleep when entangled with your loved one. Women have upper hand in benefits due to the secretion of estrogen that improves REM cycle for better repair and maintenance of the body.
Indulge In Meditation
Imagine, the aroma of candles filling the air while you sit in a relaxed posture to drop your worries and bring nothingness to your mental mess. The blood pressure drops to normal and healing mechanism increases as you fall into meditative state. Indeed, if you get anxious easily and lose your sleep, just practice this on regular intervals to bring peace to your mind.
A Glass Of Warm Milk
This simple trick is science-proof as it involves tryptophan, a compound found in milk which stimulates the production of calming neurotransmitter called serotonin. The calmer you are before sleep; the better your chances are of falling in deep sleep.
Avoid Caffeine In All
Ditch your dark chocolate, cup of coffee, soft drinks and ice creams, if you want to have a good night sleep. Caffeine is good for alertness. Exactly the opposite of what an insomniac wants. Cut down everything that reads contains caffeine’.
Skip Your Screen
Digital world has lots of attention seeking elements. Have you found yourself sitting with your phone for 5mins on social media but ending up on wasting more than half hour of your day? Well, that’s what your brain does - engage, process and ponder upon it the rest of the night.
Know Your Melatonin Enhancers
There are various options in market. You can go for teas, herbal supplements or fruits that would enhance the level of melatonin in your body. However, what works for you the best could be different for other people. It is harmless to try and determine what is your cup of melatonin.
Whatever your reasons and reciprocal methods would be; you shouldn’t take insomnia lightly. If it exceeds two days of no sleep then something is bothering your cycle to cause hormonal imbalance. Pay heed to the recent activities that could have caused changes which are difficult for body to adapt. Now, use any of the above remedies for your good night.