Sleeping problems are very common today and a prevalent sleeping disorder that affects 10 to 30 per cent of adults in United States is insomnia. It occurs when an individual suffers from the very basic task of falling asleep or staying asleep. This leads to sleep deprivation, which can have adverse effects on both physical and mental health. However, to tackle this issue, there are sleeping aids available that has potential benefits to ensure a good night’s rest. What are they? Keep reading to know more.
Sleeping Aids For Insomnia
When it comes to treating insomnia, your doctor might first make use of natural remedies before jumping to any medication and they are Behavioural modification and natural herbal remedies. The first step when it comes to curing the condition is to visit a doctor, who will suggest keeping a sleep log to monitor your sleep habits. To ensure that the treatment works, this step is extremely important. Good sleep habits are also recommended by the doctor, which includes;
Regular Sleep Timings
In order to cure your insomnia, it is important that you follow a regular schedule where you sleep and wake up at the same time. This is truly beneficial so give it a try. Along with that, make sure you switch off all the lights and ensure the room is dark before you sleep. It helps you fall asleep faster and in a more comfortable manner as it keeps the melatonin levels low. Also, avoid napping in the noon as it can hamper your night time sleep.
For a good night’s sleep, a comfortable mattress is mandatory. Therefore, choose something that fits properly in your bedroom and helps you sleep peacefully. For instance, if you share your room with your partner or a sibling, you can opt for a twin bed as it offers you your own space. The twin size mattress dimensions are 38 inches wide and 75 inches long.
However, if you want space, you can also opt for a queen or king-size bed. What size is a queen bed? It is 60 inches wide and 80 inches long where as a king-size bed is 76 inches wide and 80 inches long.
Exercise Every Day
When you exercise regularly, like running or doing a cardio activities in your revive lawn as it helps enhance the serotonin levels, which is a hormone that’s involved in sleep-wake cycle. This helps the brain to neutralize serotonin and help regulate sleep. However, it is important that you don’t exercise late in the evening or close to your bedtime.
Two to four hours before your sleep time, make sure you avoid stimulants, such as caffeine, tobacco, or alcohol. In fact, keep your night time meals light as well as heavy meals can hamper your sleep.
A cup of warm milk before you hit the sheets can help you sleep well as it is high in amino acid tryptophan, which helps aid sleep. Do every day for it to work. Also, a cup of warm milk can be relaxing and can improve your mood.
Yoga and breathing exercises can aid sleep. According to a national survey, it was seen that over 55% people who practiced yoga regularly were able to sleep better. It is also a great stress buster. Therefore, give it a try.
Finally, avoid television or other electronics before you sleep as they can be stimulating. Having small house plants like terrarium ideas can work as well and If nothing works, then your doctor might prescribe you medication to help with the situation.