According to the WHO, about the third of the adult population has problems sleeping at night.
Sometimes these sleepless nights are due to parties, meetings with friends and family or occasional celebrations when we do not sleep enough, but we do this on purpose.
On the other hand, there are other situations, such as waking up in the middle of the night because the baby needs to change his diaper, or because you suffer from some pain or discomfort, or because you simply suffer from insomnia. This last circumstance is more frequent than it seems.
The lack of sleep has several health consequences on both cognitive and physical level. Some of these consequences are:
- In the absence of sleep, you tend to eat more food than usual: an extra 300 calories. Also, not getting enough sleep can affect your metabolism and digestion.
- Sleeping is health. Sleeping well is vital for your well-being. It replenishes your energy, you are in a better mood, your respond better to problems, etc.
- There are some studies on the link between sleep and blood pressure that argue that the lack of sleep could cause cardiovascular problems, such as higher blood pressure. In addition to these points, do you know that your performance is reduced by 25% for every 24 hours of sleep deprivation? Also, it is easier for you to make mistakes because lack of sleep affects your ability to concentrate.
To activate your sleep regulating hormone, melatonin, there are some solutions offered by the nature:
Cup of milk. Drinking a cup of warm milk with honey and a pinch of cinnamon powder. It is a simple method that helps you to relax before going to bed. Milk is also a source of tryptophan, an amino acid involved in the formation of serotonin, which in turn regulates melatonin.
Proteins and carbohydrates. According sleep disorder doctors, eating foods that combine proteins and carbohydrates are foods that help you sleep better. For example, it may be a wheat cracker or a small piece of cheese.
Lavender. This plant is traditionally considered a natural relaxer – it provides a relaxing atmosphere. Its delicious aroma resembles the Mediterranean. Lavender has several uses: 1) put a sprig of lavender under the pillow; 2) take an infusion that you can buy or prepare yourself and 3) use lavender essential oil.
Cherry juice. One of the home remedies for better sleep is cherry juice because it raises melatonin levels. Here is a very practical and delicious anti-insomnia recipe that is easy to prepare: clean cherries, remove the seeds, pour sugar or any other sweetener, add water and you are done.
Valerian. This herb has been scientifically proven to improve sleep and relax and soothe nerves. Many insomnia remedies sold at the pharmacy contain valerian. You can also take it in infusion that can be bought or prepared at home. Valerian as an infusion is usually found in combination with other herbs, since by itself its flavor is not very pleasant. Or it comes in the form of pills, which contain root extract from the plant.
Chamomile. Its infusion has many properties: muscle relaxation, helps digestion, etc. If you want to make your own infusion of chamomile, use the dried chamomile flowers with boiling water. You can add some honey or squeeze some lemon. All of these options are excellent home remedies for good night’s sleep.
Hop. Everyone knows that hops are one of the main ingredients in beer, but what many do not know is that it has traditionally been used as a tranquilizer of nervousness, stress and insomnia. There are infusions and other natural remedies for insomnia that contain hops.
These are some of the most common traditional and natural remedies for good sleep. However, using one of these home remedies does not mean that insomnia will disappear in one day.
Sometimes the issue is more complicated and you have to find out the cause of the problem. In addition, if the problem persists, a number of changes to your daily habits must be made.
For example, you may need to change your mattress. Sleeping on an uncomfortable mattress will cause you to toss and turn a lot of times during the night, leading to poor sleep. Check out these top rated mattresses if you need to get one.
Or you maybe need to change your pillow. One of the best is this U-shaped full body pillow. It provides an amazing level of comfort.