Introduction:
Did you feel tired and uneasy last night? All of us have experienced sleep deprivation or poor quality sleep. People often look for ways to improve their quality of sleep.
On average, adults need seven hours of uninterrupted quality sleep every night. The quality of your sleep is just as important as the length. Quality sleep is essential. To live a healthy lifestyle, people need to get enough sleep. Insufficient sleep can lead to many conditions and diseases.1,2
You should contact your healthcare provider if you have difficulty falling asleep, or wake up tired even though you get plenty of sleep. To improve your sleep quality, you can try the home remedies listed below.
What causes poor sleep?
Numerous factors can interfere with your sleep or affect your quality of sleep. These are some of the causes.
- Pain
- Stress
- Heartburn or asthma
- Sleep disorders include insomnia (difficulty falling to sleep) and sleep apnea (“irregular breathing while you are sleeping”)
- You can have tea, coffee, or soda.
- Some medications
- Consumption of alcohol or drugs1
Also read: Natural Home Remedies to Reduce Anxiety
Signs and symptoms of poor sleep:
Some sleep disorders can lead to sleep problems, such as loss of sleep. It can have many negative effects on your health. It can also affect your immune system, nervous system and hormones, as well as the heart.3 Insufficient or poor quality sleep can lead to:
- You will feel lethargic and tired.
- Concentration difficulties
- This can lead to a loss of focus at work
- Cause trouble memorising4
You might have a sleep disorder if you are having trouble falling asleep on a regular basis. These are some common symptoms of sleep disorders:
- Tired after a good night of sleep?
- Frequent loud snoring
- It is difficult to get up in the morning and move around
- Feeling tired and having difficulty concentrating and working during the day.
- While you sleep, gasping
- It is difficult to fall asleep or stay asleep
- You may feel tingly or crawly in your legs and arms. This feeling can be exacerbated by massaging the area.1
Also read: Best Home Remedies to Stop Snoring
Here are some home remedies for good sleep
To help you sleep better, you can try the home remedies listed below. You can also take some of these natural sleep remedies with a glass milk before you go to bed.
1. Warm milk
This product is easily accessible. Warm milk can be a great way to improve your sleep quality. Good sleep is promoted by milk. Warm milk may help you fall asleep.4
2. Chamomile Tea
Chamomile tea has many health benefits. Chamomile tea may have a variety of therapeutic benefits due to the flavonoids found in it. The brain can be stimulated to sleep by flavonoids. Warm chamomile tea can help you fall asleep better.4
You can check out – Tea Trunk Chamomile Tea
3. Cinnamon
Cinnamon can be found in Indian homes in standard kitchens. Cinnamon is mostly used to spice up various dishes and foods. It may be beneficial for your health. Mix the cinnamon powder with warm milk. For a sweeter taste, you can add honey to the mixture. This milk can be drunk before you go to bed in order to help you sleep well.5
4. Indian Ginseng
Indian ginseng, also known as ashwagandha, is a powerful medicinal herb that has many health benefits. Ashwagandha may be helpful in relieving insomnia. Take some ashwagandha root powder along with a cup milk before you go to bed. For a sweeter experience, you can add some sugar to the mixture. This mixture can help you fall asleep faster.5
5. Liquorice
Hindi: Mulethi is the name of Liquorice root. The powerful medicinal ingredient of Liquorice root may offer many health benefits. It might also be helpful in treating insomnia. Before you go to bed, take a teaspoon of liquorice root powder and a glass warm milk. This may improve your sleep quality.5
6. Almonds
Hindi uses Badam to refer to almonds. They are used often in Indian cooking, and can be added to many desserts. They could be beneficial for the brain and health. They may have a relaxing and soothing effect on the brain and help induce sleep.5 To make powder, you can crush some almonds. Before you go to bed, mix the powder with warm milk.
7. Create a Sleep Habit
A sleep cycle can help you to establish a routine that allows for a healthy sleeping pattern and allow you to rest well. This could also improve the quality of your sleeping. It is possible to create a sleeping pattern by getting up and going to sleep at the same time each day.6
8. Limit your screen time
Sleep disruption can be caused by prolonged exposure to television screens, mobile screens or computer screens before bed. It is recommended that you limit the amount of screen time before bed. You should think of sleeping as being in bed and not as using a computer or TV. If you feel awake, don’t stay in bed.6
9. Try Relaxation Techniques Before Bed
To relax, dedicate a time each night before you go to bed. Do not think about tomorrow or solve any problems during this time. Relaxation techniques are a good option. Choose the one that works for you. During this time, you should not use your cell phone or computer.6
10. Do not nap during the day
It can be difficult to fall asleep at night if you are prone to napping during the day. You should limit your nap time to no more than 30 minutes if you really need it. Avoid taking naps more than four hours before bedtime.6
These are just a few of the many home remedies that can be used to help you get good sleep.
- Be comfortable in your bedroom
- Avoid using sleeping pills
- Do not look at the clock too often
- Before you go to bed, avoid caffeinated beverages, alcohol, and cigarettes6
Although there have been studies showing the benefits of home remedies and herbs for good sleep, they are not sufficient. Further research is needed to determine the true benefits of these home remedies and herbs on human health. These home remedies should not be used as a replacement for medical treatment.
Also read: Simple Home Remedies to Stop Wheezing
When should you seek medical help?
Reach out to your doctor.
- You may have trouble sleeping or feel tired all day.1 Many sleep disorders can easily be diagnosed and treated.2
- If you are not able to resolve your sleep problems with home remedies, and your day functions or work performance is affected,7
To get good sleep, you should not rely solely on home remedies. If your symptoms do not improve, you should see a doctor to get advice about getting good sleep.
Conclusion:
Adults need seven hours of quality sleep each night to stay fit and healthy. It can be difficult to get enough sleep due to a hectic lifestyle. You can improve your sleep quality by following some tips and using home remedies. You may find that a schedule or limiting screen time before bed can help you sleep better. To improve your sleep quality, you can take herbal ingredients like Indian ginseng and chamomile, cinnamon, and almonds with warm milk.
If your sleep problems are affecting your ability to function and interfere with daily activities, you should consult your healthcare provider immediately. You might also have a sleep disorder if you find it difficult to fall asleep each night. If this happens, consult your doctor for the appropriate diagnosis.
Also read: Best Home Remedies For Hangover
Most Frequently Asked Questions
What are some home remedies for sleeping disorders?
Home remedies like ashwagandha and chamomile tea, liquorice or almonds can help you to sleep better. To improve your sleep quality, you can take these with warm milk before going to bed.4,5
I have trouble falling asleep. Do I need to see a doctor?
Many people have trouble falling asleep at night. If this happens frequently or if your daily activities are disrupted by your sleep issues, it is important to contact your healthcare provider.1
What is the reason I feel tired and sleepy during the day?
You may feel tired or sleepy if you don’t get enough sleep. You can improve your sleep quality and get enough sleep at night. These problems can be a daily occurrence. Contact your doctor for edical assistance.1
Can I use chamomile to improve sleep quality?
Yes. Yes. Chamomile can improve the quality of your sleep. It is rich in flavonoids, which interact with brain receptors to induce sleep. Warm chamomile tea can help you fall asleep faster.4
