One of the widely searched health concerns is how to fall asleep faster due to the rising cases of sleep disorders. It is a global health issue where women are suffering more than men, facing a wide range of negative effects.
People with reduced sleep duration are vulnerable to heart issues, diabetes, obesity, frequent infections, etc. Understanding common triggering factors of sleep deprivation enables you to recover from them for better sleep naturally. This piece of writing covers natural sleep remedies aimed at treating the root cause without medication.
5 Effective Ways to Improve Sleep Quality
An unhealthy lifestyle, particularly evening rituals, is the culprit behind sleep problems. Whatever you eat or do during the day determines your sleep quality by regulating hormones. Here are the top healthy sleep habits that significantly improve various symptoms of insomnia naturally:
Fixing Sleep and Wake Up Times
The majority of people face sleep problems due to an irregular sleep-wake cycle. Our brain can interpret day and night timings and produce a sleep hormone called melatonin accordingly. When you have an irregular sleep pattern, it disturbs that cycle, so the brain remains active even at night.
To reverse this, you must set a fixed nighttime routine for deep sleep. Make sure you go to bed at the same time every night, regardless of whether you feel sleepy. Moreover, set an alarm for waking at the same time, even on the weekend. With this simple step, you see significant results with a consistent approach.
Natural Supplements
Taking sleep-inducing natural supplements aids in a sound sleep routine. Among various sleep aids, CBN gummies are getting recognition for their sleep-inducing therapeutic properties. Just like other cannabinoids, the link between CBN and sleep is still under study and requires more evidence.
However, people who consume this herbal extract feel improvements in their overall sleep experience with fewer awakenings. You can start using it after consulting your medical health provider to ensure its safety.
Bedroom Environment
Environmental factors play a vital role in soothing our nervous system for sleepiness. With an uncomfortable atmosphere, you face more restlessness and discomfort, leading to frequent night awakenings as well.
Setting a moderate to low temperature, proper ventilation, dim lights, and aromatherapy are some effective tips for a better rest experience. Make sure to avoid blue light emitting from electronic devices, including smartphones. It keeps your brain alert at night by reducing sleep hormone levels.
Massage Therapy
Insufficient sleep duration is often caused by restlessness at night, leaving you exhausted during the day. You can tackle this issue by having a self-massage with essential oils like lavender, olive, sandalwood, etc.
These oils have a soothing effect when you rub them in a circular motion on your shoulders, legs or back. This is an effective strategy, particularly for those who are facing leg restless syndrome. With massage, the feeling of pain or discomfort is reduced significantly
Infrared Light Treatment
Another strategy to have a sound sleep is exposure to infrared light with the help of a special light box during the day. The intensity of the light varies and determines the overall session duration. Usually, 30 minutes to 2 hours are enough for this treatment.
When you are exposed to bright light, it helps in regulating circadian rhythm. Your body comes into a resting phase to stimulate normal melatonin production at night. It helps speed up the sleep process without any hurdles.
Bottom Line
Sleep deprivation has countless adverse effects on mental and physical health if left unnoticed. You can work on yourself with early diagnosis and treatment options like medication and effective natural strategies.
Small interventions against sleep disorders enable you to have quality sleep hygiene, so try to adopt all of them if possible. With a comprehensive approach, you get the desired results within a short span, resulting in better cognition, higher immunity, and endurance.
