cognitive behavioural therapy for insomnia (CBT-I)

Natural Remedies for Sleeping

The human body requires adequate sleep to function at its best. it is a critical part of our physiology and a fundamental requirement for health and well-being. During sleep, the brain consolidates memories, restores physical tissues, and repairs neurological and physiological functions.  In this article we will be looking at natural remedies for sleeping to enable us to enjoy all the benefits associated with sleep.

Sleep is a naturally occurring state of mind and body marked by altered consciousness, relatively reduced sensory activity, decreased muscle activity and little or no interaction with the environment during rapid eye movement sleep. During sleep, the body repairs itself and regenerates tissues and cells. This is why sleep is necessary for the maintenance and regeneration of healthy bodies. Sleep also plays an important role in the consolidation of memories and the restoration of cognitive function.

Getting enough sleep is essential for good health. It’s important for practically every part of the body, from the brain, heart and lungs to the immune system, metabolism, and mood. Sleep is even thought to help protect against disease.

Age-appropriate sleep hours

Sleep patterns and needs usually vary across the different age groups. Individuals of the same age may also require different amounts and styles of sleep. It is, therefore, not possible to recommend a specific “number of sleep hours” to match the needs of all people of the same age. Experts however recommend:

14 to 17 hours new-borns (0-3 months).

12 to 15 hours infants (4-11 months).

11 to 14 hours toddlers (1 to 2 years).

10 to 13 hours pre-schoolers (3 to 4 years).

9 to 11 hours school-age children (5 to 12 years).

8 to 10 hours teenagers (13-17 years).

7 to 9 hours adults (18 to 64 years).

7 to 8 hours older adults (65 years and older).

a bedroom- natural remedies for sleeping

Natural Remedies for Sleeping

Watch what you eat. Don’t eat a lot at night, don’t drink a lot of fluids at night.  Limit the intake of refined carbohydrates and sugary foods. This will help you wind down and make sure you’re well-fed but not overly full. You’re also more likely to sleep well when you avoid stimulants like caffeine and nicotine in the hours before bed.  Caffeine and nicotine late in the day can keep you awake and disrupt your sleep cycle.

Avoid irregular afternoon naps. In contrast to short power naps which are beneficial, long, and irregular naps during the day can negatively impact your sleep. Taking a long nap during the day can disrupt your body clock, resulting in sleepless nights.

Establish a bedtime schedule. Make a schedule that sets sleep and wake times each day, so the body has a predictable routine. Every day, even on weekends, try to go to bed and wake up at the same time. This helps the body get adjusted to a regular schedule. It can make it easier to sleep and wake at the same time each day.

Take some time to relax. Some people find that relaxing before bed helps them fall asleep faster and sleep deeper. Try a warm bath or a shower before going to sleep. Reading can also help take your mind off things so that you can fall asleep. If reading isn’t your thing, try listening to soft music, drinking a warm cup of tea, or doing another relaxing activity before bed.

Create a sleep sanctuary. Make your bedroom a place where you can relax, unwind, and destress. Avoid bright lights and loud noises, keep the temperature at a comfortable level, and don’t watch TV or have a computer in your bedroom. Close your curtains earlier and let in the darkness. Don’t check social media or respond to email right before bed. If you can’t help but be on your phone or laptop right before bed, try leaving it in another room or turning off the lights. The darkness will help you wind down and relax before you drift off.

Avoid lying awake in bed. If you can’t figure out what to do, lying in bed and thinking about your problems can make you feel even worse. There are times when a change of scenery is all you need. If you can’t sleep, try to fall asleep by doing something else, like reading or listening to music, until you feel tired.

Essential oils can help improve sleep. You can use the oil as a room spray to improve sleep. Mix 1-2 drops of the oil with 2 cups of water. Let this sit for 15 minutes. Using an essential oil diffuser has been shown to increase the production of chemicals in the brain that make you feel relaxed and sleepy. Some essential oils that promote sleep include lemon oil, lavender oil, ylang ylang oil, cedarwood oil.

Eliminate alcohol, nicotine, caffeine, and other stimulants. Caffeine is a stimulant, and its effect can last for several hours, sometimes for up to 24 hours. So it is likely to interfere with sleep. Caffeine can also cause frequent awakenings in addition to difficulty settling down to sleep.

Avoid eating or drinking right before bed. If you’re used to a big meal right before bed, then cutting out food close to bedtime can help you fall asleep faster. Instead of eating a big meal close to bedtime, have a small, late-night snack like an apple or cup of milk.

If you’re used to a large meal at night, then eliminating those meals can help you fall asleep faster. Also drinking less fluids right before bedtime will reduce your frequency of urination and keep you asleep longer.

Hot baths are never out of style. Research shows that women who took a hot bath before bed fell asleep faster. They also had a better quality of sleep than women who didn’t. This is because a hot bath relaxes you and decreases your stress levels. This can help you fall asleep faster and sleep better.

natural remedies for sleeping

The quality and quantity of sleep that we get each night is essential for our health and well-being. Our bodies go through several physiological changes when we sleep, many of which are important for our health and well-being. When we don’t get enough sleep, it becomes increasingly difficult to function daily. By following these natural remedies for sleeping, you’ll sleep better and feel better every day.

If you’ve tried natural remedies for sleeping and are still having difficulty sleeping, it’s a good idea to talk to your doctor. You both can discuss your symptoms and determine the best course of action. You may be referred to a sleep specialist, or you may be able to treat your insomnia with a combination of lifestyle changes and prescription medication.

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