Trouble Sleeping? Natural Home Remedies to Improve Your Sleep Quality
Are you a night owl, twisting and turning for hours before you doze off? And is it mindless scrolling, binge-watching or work commitments that keep you awake? Well, recommended sleep duration varies from 7-8 hours for adults, but a lot of people sleep even less than this. Research shows that sleep deprivation can be linked to poor immunity, unsystematic weight gain as well as an increased feeling of frustration and anger.
While having to deal with a lot of things during the day, sleep deprivation shouldn’t be one. Having a good night’s sleep not only increases productivity throughout the day but also releases melatonin hormone that has health protective effects. Here are a few habits you can adopt to improve your sleep quality today:
Reset Your Sleep Clock
The first step to reset your sleep clock is to sleep early. Yes, that sounds obvious, but start one step at a time. Try going to bed 30 minutes early for at least a week. Research proves that sleeping at a fixed time daily helps in adjusting the sleep clock and regulating sleeping patterns. Additionally, keeping all the gadgets away for at least 1 hour before going to bed, be it your laptop, mobile phone or television can do wonders for your sleep.
Put Weight On Legs
If you feel fidgety or restless throughout the night, try putting an extra blanket or a pillow on your legs while sleeping. Ayurvedic research governs that lightness in the legs can disturb your sleep therefore putting a little weight on the legs at bedtime helps in enhancing sleep quality.
Have Your Meals Early
Having large meals, especially late at night, takes more time for digestion and prevents sound sleep. Ayurveda recommends making lunch the biggest meal of the day, while eating a light meal at least two hours before going to bed.
Adopt Before Sleep Habits
If it’s been months and you are losing sleep, try adopting a few nighttime habits. Ayurveda suggests rinsing feet and massaging them with sesame or coconut oil before sleeping. This helps in releasing muscle tension and enhancing sleep quality. Along with this, Ayurveda also recommends the grandma’s sleep remedy- having a glass of warm milk with cinnamon and cardamom that calms the mind and promotes sound sleep.
By: Navreet Kaur | on 2020-10-22