By Kay Elizabeth Carter
According to the Centers for Disease Control and Prevention (CDC), one-third of Americans are not receiving the recommended seven-plus hours of sleep every night. Not only does getting enough sleep give us the energy to be productive the following day, but it also improves our overall wellbeing and plays a significant role in our health and happiness. Here are seven natural remedies for better sleep.
1. Create a Practical Sleep Routine
We’ve all been guilty at some point in believing our hard work from a long week should be rewarded with sleeping until noon on weekends. However, it’s important to maintain a consistent sleep schedule throughout the week to set your internal clock. This helps us sleep soundly through the night and wake up feeling refreshed and ready to take on the day.
2. Drink Chamomile Tea
Chamomile tea has been regarded as one of the best herbal teas to help with sleep. Apigenin, an antioxidant found in chamomile tea, attaches to specific receptors in the brain that are linked to sleep. Not only does this tea help induce sleep, but it also helps lessen anxiety, reduce inflammation, and promote digestive health.
3. Turn the Lights Out
Melatonin is the hormone produced in the brain that helps control our relationship with day and night. When the brain senses darkness, it reacts to darkness and produces melatonin, causing us to feel drowsy and fall asleep. To keep natural light and disruptive glares out of the bedroom at night, invest in blackout curtains that foster the perfect environment for melatonin levels to rise.
4. Design a Peaceful Bedtime Environment
In addition to those lovely blackout curtains, make sure that the rest of your bedroom is conducive for sleep. Declutter and put away any clothes that you’ve thrown on the floor, fix any rattling appliances, and set the bedroom temperature to around 65 degrees. Adding a lavender candle or essential oils is another great way to create an environment that encourages better sleep.
5. Eat Bananas
Bananas are easy to eat and are loaded with important vitamins for our bodies. Adding to their greatness: they are filled with magnesium and potassium, both of which are natural muscle-relaxants and perfect for a great sleep.
6. Limit Your Caffeine Intake
Caffeine in the morning is non-negotiable for many, but it could be the reason you’re not getting the restful sleep you need. It’s important to note that caffeine is not only in coffee but teas, medications, and soft drinks. Limit your consumption of these beverages and find alternatives that won’t impact your sleep, like water, juice, or decaffeinated coffee and tea.
7. Exercise
To achieve better sleep, regularly exercising is one of the best natural remedies. Taking a short walk in the morning or evening for thirty minutes is perfect for cardiovascular health. Yoga coupled with meditation is also a great way to calm the mind and relax the body before bedtime.
Sleep is a huge part of living a healthy life, so we should do our best to invest in having the best kind of it. These natural remedies for better sleep are the perfect place to start.
