The
human body needs seven to eight hours of sleep every day to stay
healthy. However, an average American sleeps about six hours and 40 minutes. Lack of adequate sleep will have a negative impact on the body and mind. Sleep-related problems such as sleeplessness (insomnia) are very common, especially among women. People affected by insomnia would give almost anything for a good night's sleep.
Here are some remedies that can help you sleep better.
Use sleeping pills
Many medications are used to treat insomnia. Ambien, Lunesta, Rozerem, Sonata and Silenor are effective to help you sleep better. These drugs should be consumed shortly before going to bed. It is important to avoid driving after consuming these drugs. Unfortunately, these drugs cause side effects. It is advisable to use these medicines after consulting a medical certificate.
Creating a suitable environment
It is important to ensure that your bedroom is comfortable, with good quality mattress, bedding and pillow. They have a great impact on the quality and quantity of your sleep. It is advisable to make the bedroom as dark as possible. It is advisable to read or work in your bedroom. Avoid listening to rock hard before bedtime. You can try using a sleep mask and earplugs. It is also a good idea to create a bedtime routine for you and stick to it.
Adhere to good dietary practice
Consuming high GI carbohydrates (glycemic index) for dinner, but avoid protein and sugar. Lentils, beans, peanuts, milk, whole grains, sunflower seeds, hazelnuts, chickpeas and sesame seeds are some foods that contain tryptophan (an amino acid). Tryptophan is well known for its sleep inducing properties. It is advisable to drink warm milk before going to bed, as it is rich in tryptophan. Avoid excessive alcohol consumption before bedtime. It is best to avoid consumption of soft drinks and beverages containing caffeine at bedtime. Avoid smoking before bedtime.
Try natural remedies
Valerian, hops, passion flower, kava, lemon balm, chamomile, and lavender jiaogulan are obtained from nature and are known for their sleep inducing properties. The lavender scent is very effective in the production of sleep.
Practice yoga regular
Yoga keeps your body in shape. It also helps you deal with stress and anxiety efficiently. Asanas like Tadasana, Shalabhasana, Bhujangasana and Shavasana are effective in promoting good nights sleep. These asanas have to be performed in the morning.
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