How often do you struggle to fall asleep?
Have you found the best natural sleep aid? There are many reasons why people have difficulties when it comes to staying asleep or to fall asleep. Ongoing sleep deficiency can lower immunity. A lot of people usually and commonly struggle with the capacity to meet the recommended amount of sleep. It might not be as often as others, but surely we’ve all been in the position at some stage in our lives. Both men and women; young and adults; suffer from insomnia. People around the world with big responsibilities in life, family, job, business, social life, studies are experiencing this.
Various factors that can cause insomnia include:
- Environmental noise or changes
- Medication side effects
- Temperature fluctuation
In regards to this, people are searching for help in order to put a total end to insomnia for them to be more useful and productive in all areas of their lives. Good sleeping habits and sleeping patterns promote many things. While you sleep, your brain rests. If your brain can’t rest difficulties will arise making your brain unable to think naturally. Your brain must acquire new knowledge and to be able to retain information on the daily. So it needs to start fresh every morning. Good sleeping habits results in good mental health so that you can regulate your emotions, solve problems and make good and right decisions.
While there are many reasons as to why people suffer from insomnia, the good news is we also have many natural sleeping aids to help improve our sleeping quality and sleeping pattern. First, you need to ask yourself this question: Are you physically uncomfortable? Is your bedroom noisy? Is your mind overactive? are you often getting up to urinate and you find a hard time to go back to sleep? or are you using technology devices before when you sleep?
By making yourself aware of this, you’re one step closer to helping yourself get to the bottom of your insomnia. But in case you already knew this and nothing has worked for you, you should try to read some a book and do light stretching. Just make sure that the book you read is light hearted and easy to read where it doesn’t involve much concentration.
Here are other natural aids that help to improve your sleep quality:
- Establish a consistent bedtime routine
- Take a warm bath
- Practice meditation/relaxation
- Exercise during the day, this improves proper blood circulations
- Avoid taking too much caffeine and drinking alcohol especially in the evening
- Avoid eating heavy meals late at night
- If you have dimming lights, lower them an hour before bed. If not, set a nice relaxing ambiance in your room
- Maybe even try painting your room a different colour for example, red is associated with aggression, and is proven to cause sleeping difficulties. Try and opt for a nice warm grey tone, or light blue tones
Secondly, the Melatonin is a hormone found in our body that produces naturally. Melatonin is one of the major hormones in human body. It is the molecule that responds to light which signals your brain when it’s time to sleep and time to wake up. This is also known as our body clock. Melatonin level will rise naturally in the evening and fall typically in the morning. That’s why melatonin supplements have become popular as the sleeping aid. It isn’t a cure-all for sleep, but rather melatonin is primarily the cause for you to fall asleep and to stay awake or waken in the mornings. Scientific research shows that melatonin helps you by decreasing the time duration that it takes to make you fall asleep. It increases the feeling of sleepiness and increases the time duration of sleep. Melatonin has been used successfully and proven for sleep enhancement for the health of an individual.
Since people are using melatonin to adjust their bodies internal clock, it is then important to know if there are possible side effects in your body. Of course, like any other drug or supplement, Melatonin can also come with side effects such as:
- High blood pressure
- Mild irritability
- Short-lasting feelings of depression or anxiety- are rare
The biggest side effect that comes along while using melatonin is grogginess. The feeling is like you have a hangover, that feeling or not wanting to get up is something that usually associated when you are using sleep aids if not taken properly it can make you harder to sleep.
And Finally, the Valerian root is a herb that originated in Europe and is also found in other parts of Asia and is also grows in some parts of North America. Studies show that valerian roots help reduce decreases the time to fall asleep. Valerian roots health benefits include Natural Aid Sleep; Calms anxiety; Lower blood pressure; Eases menstrual Cramp (for women); and Improve stress management.
Even though Valerian root is safe, it can still occur side effects such as dizziness, headaches or stomach problems. People sometimes may have the reaction that might be the opposite of what they are aiming for, but for your assurance, most studies have shown this with no harmful effects. If you practice trying to keep your mind empty of stress and trying to relax and wind down after a long hard days work, you may be able to fall asleep quicker than you thought. Maybe even try to tire yourself out more by going for a walk, or going to the gym. All in all, insomnia can be cured and don’t worry it won’t last forever.