If you find difficulty in sleeping or you wake up at night from sleep then you will need a natural sleep aid. According to the statistics only in America, more than 60 million people are suffering from poor sleep. If you often get disturbed in your sleep then you should know that disturbance in the sleeping pattern can cause physicals as well as a mental sickness.
Not sleeping can cause many problems such as memory problems, concentration problems, mood swings, and depression. Moreover, obesity, type 2 diabetes, heart disease, and high blood pressure are also observed in people who do not take proper sleep.
Fortunately, many natural sedative medicines can help you to sleep. These natural sedatives are available naturally and you even do not require any prescription for using such natural sleep aid. These natural ways will help you to fix your sleeping patterns.
Best Natural Sleep Aid
Following are the best natural sleep aid that will help you to sleep better.
There are many drinks that can boost your sleeping ability. These drinks include warm milk, chamomile tea, and tart cherry juice. However, there is a misconception that alcohol promotes sleeping. In fact, alcohol can interfere with sleep.
More scientific research is needed to confirm the fact that these drinks can promote sleep. However, it is believed that warm milk can simulate the effects of tryptophan on the brain that can promote sleep.
Chamomile tea can also be beneficial for making you sleep because it is believed that it has flavonoids. Such chemicals can interact with benzodiazepine receptors in the brain. These receptors are there for making you sleep in the night and wake up in the morning.
Tart cherry juice is also believed to help to get healthy sleep.
Exercise can promote waking up because your body will be full of energy and you will feel the urge to wake. However, the researchers are not sure whether or not moderate aerobic exercise promotes better sleep.
When you do aerobic exercise your body release endorphins that make you feel energetic and you feel like you are full of energy. So, avoid doing exercise before sleep if you want to have deep sleep.
Moreover, exercise also increases the body core temperature. An increase in temperature also tells the body that it is time to do some work. So, it is recommended that you avoid doing exercise 2 hours before going to bed.
Correct you Circadian Cycle
The circadian cycle dictates the pattern of waking up and sleeping. It is a 24 cycle that completes in your body. When humans lived in open their cycle knows that the night has prevailed and it is time to sleep. However, due to modern times with the advent of electricity, you can even experience light at night, thus affecting your circadian cycle.
It is a common habit of many people to use smartphones at night before sleep. Smartphone light can also interfere with the circadian rhythm. Moreover, if you want to have good sleep try to go dark, and if even it is recommended not to even turn on the bathroom light even if you want to go to your bathroom.
If you feel difficulty in location things try to use a flashlight instead of turning the light on.
Eliminate all Things in Way of Your Sleep
Try to eliminate all the things that can make you lose your sleep. First, you need to find out the things that are not making your sleep i.e the hardness of the bed, noise, temperature, and so on. There are many things that you can do to rectify the things mentioned above. Moreover, the humidity of the room can also tribute to better sleep.
It will be difficult to eliminate every little detail but due to the advent of technology, there are many things that can help you in sleeping better and properly.
Natural sleep aid also involves lowering the temperature. Normal human body temperature fluctuates through out the whole day. When you want to go to sleep you need to have your thermostat between 65 to 72. Remember to wear any breathable thing to your bed.
Habits and Routines
Habits and routines can also contribute to sleeping. It is recommended that you make your habit to sleep at a fixed time. If you feel like not sleeping you need to lie down in your bed at that time. Habits and routines can contribute to too many factors that can help you in having a perfect sleep.
You can have set your routine to have a certain drink and meals at a specific time. If you manage your day you will be able to sleep peacefully at night. You also need to avoid depression and other stress if you want to have a good sleep.
Best natural sleep aid can help you to sleep better. Of course, you can have pills and other otc sleep aid but natural ways are there without causing you any harm. Natural way to help in sleep includes drinking, avoiding exercise, eliminating stress, and lowering the temperature of the room. However, there are also many things that you can do to promote sleep.
If you still do not find these methods effective you can then try melatonin supplements because it is a hormone of the body. Still, if you feel difficulty you can ask your doctor and he/she will prescribe you the pills that can help you to sleep.