Written By Finnegan Pierson / Reviewed By Ray Spotts
Many people have trouble falling and staying asleep. Not getting enough sleep or not getting quality sleep can not only leave you feeling sleepy, but it can also have negative effects on your physical and mental health. Not getting enough sleep increases your risk for high blood pressure, diabetes, obesity, heart disease and depression.
It also affects your mood, your memory and your ability to concentrate. Therefore, it’s very important to get enough quality sleep. There are plenty of things you can try to help improve your sleep. If you are having trouble sleeping, try these five natural remedies to help you sleep.
Eat the Right Foods
One easy and natural remedy that you can try to help you sleep is eating the right types of foods. Avoid too much sugar and caffeine and eat foods to help you sleep. Try eating foods that contain the amino acid tryptophan, such as turkey, oats and salmon, and also foods that have lots of magnesium such as almonds, cashews and spinach.
Try drinks such as a relaxing cup of chamomile tea, a glass of warm milk or tart cherry juice, which can help with melatonin production.
Another remedy for poor sleep is taking supplements. The most common one for helping you sleep is melatonin. Melatonin is a hormone that your body makes when lighting is low. It tells your brain that it is time to sleep, helps you fall asleep, and regulates your circadian rhythm.
Taking a melatonin supplement may help improve your sleep quality. Other supplements that can help you sleep include L-theanine, tryptophan and Ginkgo biloba.
Get Plenty of Exercise
Research has shown that getting exercise can improve your sleep while lack of exercise can make it harder to sleep because of stress in your body and muscle tension. To help you sleep, get plenty of exercise.
Try aerobic exercise, as it is said to increase how long you are in a deep sleep. However, try not to exercise too close to bedtime because exercise increases adrenaline which can keep you awake.
Try Meditation Techniques
Meditation has many benefits and one of them is that it can help you sleep. For many people, one of the reasons falling asleep is difficult is because the mind is full of thoughts from the day that keep them awake. Mediation can help because while meditating you focus on one thing, such as your breathing, and in doing so you relax your mind and body.
Visualization and mindfulness are other meditation techniques you can try. Meditation can also help reduce stress, therefore helping you sleep. You can also try listening to relaxing music or rain sounds to help you sleep.
Keep the Room Dark
As mentioned earlier, melatonin is made when it is dark and the lighting is low. Therefore, being in a room that is dark can help you sleep. If you have light in your room while you are trying to sleep, it can disrupt the production of melatonin.
Therefore, keep your room dark and don’t turn on the light if you need to get up in the night. Instead, have a flashlight nearby so you can use that and avoid turning on too much light. Also, the blue light from cell phones and other electronic devices can disrupt your melatonin production and your sleep, so don’t use them before you go to sleep.
Getting quality sleep is very important for your overall health while not getting enough sleep can have negative effects on both your physical and mental health. If you are having trouble sleeping, try these five natural remedies to help you sleep.
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Finnegan Pierson loves business and has a passion for Health and technology. Even more interesting is the combination of the two. As a freelance writer, Finn hopes to influence others so they can have positive life experiences.
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.