As we age, our sleep cycle will start to decrease gradually. However, you should be worried if you suffer from disturbed sleep, feeling tired every morning, and other symptoms of insomnia as it is not normal. These problems can lead to diabetes, obesity, and an increased likelihood of cardiovascular disease; hence the need to address them immediately. On the other hand, a good night’s sleep can boost your mood, energy levels, immune system, physical health, and mental well-being. With so many benefits to staying rested, here are some natural sleep remedies for a peaceful and undisrupted sleep!
Set a Healthy Bedtime Routine
A proper sleep schedule is key to healthy sleep cycles. With a regular bedtime and a regular wake time, you will promote your body rhythms. This means you will naturally feel more sleepy at night and more alert during the day. Another recommendation? Keep to your same bedtime and wake time every day, even during the weekends or holidays.
Here are some tips that can better your bedtime routine. Try going to bed earlier than your scheduled bedtime, as it can take 15-20 minutes to fall asleep. In addition, remove all your gadgets and screens out from your bedroom as their blue light can interfere with your sleep. If you find it difficult to fall asleep, you can play soothing music, take a calming bath, or calm yourself with meditation or yoga. However, try not to take naps during the day as it can mess your sleep cycle and bedtime routine.
Change Your Diet
Another natural way to improve your sleep is to adopt a healthy diet and eat more sleep-inducing foods. These foods contain ingredients that catalyze sleep-inducing hormones in your body, hence making you feel sleepier.
For instance, you can try eating foods rich in complex carbohydrates. Some examples include brown rice, oatmeal, beans, and potatoes. These complex carbs trigger natural chemical reactions which involve amino acids and prevent blood sugar fluctuations from interfering with your rest.
Bananas are another great source to help you sleep better. Not only are they filled with magnesium and potassium that relaxes your body muscles, but they also trigger serotonin and melatonin in the body that causes sleepiness. Essentially, if you want to calm your nervous system and relax your body with natural hormones, include bananas in your diet!
Limit Caffeine and Alcohol Consumption
Did you know that the most common reason for lack of sleep among mature adults is excessive caffeine or alcohol consumption? Typically, they do not realize they are overconsuming the recommended amount of caffeine or consuming it too late, which overlaps with their bedtime. The effects of caffeine last for approximately 8 hours, so make sure to abstain from any caffeinated drink or food at least 8 hours before your bedtime. Additionally, apart from coffee, tea, and soft drinks, look out for hidden sources of caffeine such as chocolate, cough and cold medicine, and other over-the-counter medicine.
Similarly, alcohol may initially make you feel sleepy, but it will eventually disturb your sleep throughout the night, keeping you awake. Thus, avoid consuming alcohol close to bedtime if you suffer from sleep problems.