8 Easy Tips to Solve Common Sleep Problems
Sleep is a biological necessity. Sleep performs very important functions for your physical and cognitive health. Insufficient sleep can cause sleep problems and sleep disorders. During this rest period, your body renews itself by storing energy and secreting hormones that are only released at night. This, in turn, helps your body balance all systems and also allows you to concentrate more on your daily activities and improves your mental performance.
Due to technology that affects our lifestyle and sleep cycle, it is getting harder and harder to get a sound and restful sleep and solve sleep problems.
This causes sudden mood swings and negatively affects your quality of life. Fortunately, there are some natural remedies you can use to solve sleep problems and help you rest well.
Here are 8 of the most effective ways to help you fall asleep easily when you feel restless:
1- Eat something light for dinner
Having a light dinner two to three hours before bedtime is essential for restful and uninterrupted sleep. When you eat too much or consume irritating foods, you may experience problems such as acid reflux and indigestion. Of course, it’s also not a good idea to sleep without dinner because the feeling of hunger can haunt you throughout the night.
2- Use your bed only for sleeping
The mental connection of your bed with sleep will allow you to rest well when it’s time to sleep. Therefore, it may be a good idea not to use your bedroom other than to rest.
3- Create a beautiful atmosphere in your bedroom
The atmosphere of your bedroom is closely related to your uninterrupted and restful sleep. A comfortable bed, using the right type of pillow, and sleeping without light will help you relax. Similarly, it’s a good idea to keep your bedroom free of irritants, odors, or anything else that might interfere with your relaxation.
4- Create a bedtime routine
Having a sleep and wake-up schedule will help solve sleep problems.
Your body will conform to this schedule you impose on it. Thus, over time, you will want to fall asleep at the appointed time. Of course, it would be a good idea to sleep without elements such as a television or cell phone for best results.
5- Don’t take long naps during the day
Sleeping too much during the day can be a problem for you when it’s time to sleep at night. There is no problem in sleeping for a short time at noontime, but you should make sure that this sleep does not exceed 20 minutes.
6- Do not use any stimulants before bed
Smoking, drinking alcohol, and drinking coffee send signals to your brain that will keep you awake. For these reasons, these stimuli make it difficult for you to sleep. This is because the brain is active and not receiving the signals that tell it to rest.
7- Avoid energetic exercise at night
High-tempo physical exercises have very important benefits for health. But exercising in the evening is not a good idea. The effort you put in activates the stimuli in your brain and you have trouble falling asleep. It will be much better to exercise at another time of the day or at least 5 hours before going to sleep.
8- Try natural treatments
By consuming foods rich in tryptophan, an essential amino acid for health, you can increase the production of melatonin and solve all your sleep problems. This hormone helps the body relax. It also has a mentally calming effect. In this way, you can rest without difficulty.
Some of these foods and herbs are:
- Peeled banana tea
- Hot milk
- Valerian tea
- Chamomile tea