Top 10 Home Remedies to Sleep Well

Top 10 Home Remedies to Sleep Well

You are in trouble of falling asleep. You are not getting enough sleep and usually wakes up at night. You are tired of ineffective sleeping. These 10 home remedies below might actually help you deal with your sleeping problem.
 

1. Warm Milk

Taking a glass of warm milk before sleeping will definitely help you combat stress and promote better sleep. Calcium in milk stimulates body release sleep hormone (melatonin) and endorphins (An endogenous opioid neuropeptides), which help your body relax and sleep well.

It is better if you drink a mixture of warm milk and of cinnamon powder (one-quarter teaspoon) and a little honey. Drink it about two hour before going to bed.
 

2. Oil massage

The Naturopathic practitioners believe that massage with warm coconut oil or mustard oil is effective therapy for creating a better sleep. It helps promote effective sleep by improve blood circulation and relax the nerves.

Warm up the coconut oil or mustard oil and rub on your neck, shoulders, back and the bottom of your feet. Massage the body parts circularly for 5 to 10 minutes before you sleep everyday.
 

3. Set up a sleeping routine

Human body usually works well when something is already set up as a program. Set up the same time for sleeping helps you have better sleep.

Do exercise at the daytime and restrict it in the evening before sleep. Take a warm bath before sleep helps you feel more comfortable. Avoid sleep too much at noon and daytime.
 

4. Set up sleeping environment

Your bedroom is a place of rest so you should arrange the room in your own way. Setup the room with accordant temperature, turning off the light, using your favorite pillow, wearing comfortable clothes, listening to some light music. Keep your room free noise.
 

5. Aromatherapy

Researchers suggest that using certain scents in a room can help promote sleep. Aromatherapy does create a relaxed and calm atmosphere, which can help you fall asleep easily. If you keep going as a routine, it becomes a conditional reaction of the brain. The best scents that are usually used are lavender and vanilla.

Lavender oil is aromatherapy oil, which help calming down your body to help you sleep well. It is believed that lavender oil prolongs total sleep time as well as helps people feel refreshed in the morning.

Just drip four or five drops to a bathroom tissue or a handkerchief and put it to your nose and taking deep breaths for a minute and keep it near your pillow when you sleep.

Additionally, you can drip one to two drops of lavender oil to a bathtub r and soak for about 20 minutes. Do this before going to bed (better to use at least one hour before sleep). Remember to use warm water.
 

6. Chamomile Tea

Chamomile has long been a natural sleeping aid for insomnia. Some studies show that chamomile contains apigenin, which is considered as a sedative.

Take a cup of chamomile tea to promote sleep and get relaxation. You can also mix the tea with a little cinnamon and some honey.
 

7. Bananas

Banana is known as the fruit, which risk of tryptophan (a type of amino acid that converts to serotonin then to melatonin), potassium and magnesium (act as muscle relaxants).

Take one a banana half-an-hour before you go to sleep every night.
 

8. Almonds

Almond is a fruit rich in magnesium, which promotes deep sleep and helps relax the muscle.

Taking a handful of dried almonds or a tablespoon of almond butter an hour before you go to sleep makes you easy to go to sleep.
 

9. Valerian

People use valerian root are used in a number of ways as a sedative and sleep aid. It is suggested that valerian root increases the amount of GABA, which helps regulate the action of nerve cells and calm your body. Therefore, as the sedative and muscle-relaxing properties, valerian helps relax and promote deep sleep. Because of its calming effect, it is one of the most common remedies for sleep and anxiety disorders.

What you need to do is using valerian root to brew up a cup of tea. Put 1 tsp of valerian root in to 8oz hot water. You can use valerian tablet in case of the taste of tea is too strong.
 

10. Drink Tart Cherry Juice

Have a ½ cup to a 1 cup of tart cherry juice helps you sleep better. Tart cherry juice is a natural sleep aid because full of tryptophan.

As mentioned above, tryptophan is an essential amino acid that is converted to melatonin after several circle of derivation. Melatonin acts on the central nervous system as a biological clock. At daytime, because of the light, the production of melatonin is inhibited by light. It is released in low light and/or darkness.

 

Jelly Jeff is a senior editor of AuthorityRemedies; a website which specialized in providing natural home remedies, tips and also nutrition facts to improve the well-beings. She is a nurse but she keens to explore nutrition and fitness. In addition, she loves writing and doing research. She appreciates to be a good writer in nutrition.

 

*Disclaimer: The ideas and opinions expressed in this article are the author’s own and do not reflect the view of Zensorium.

 

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Resources:

Authority Remedies | Home Remedies for Sleep Apnea
NCBI | Abstract on Essential Oils
NCBI | Ethnopharmacological Relevance

 

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