Insomnia is a widespread sleep disorder among all ages, especially the elderly. Sleeping on time is a valuable source of health and growth – enabling our bodies to rejuvenate and heal, and in absence of sufficient sleep, our health starts to suffer. That means we must look for ways to get enough rest. Unfortunately, sleep doesn’t come so easily to some of us than others.
The amount of sleep you should be getting every night differs, for adults however, getting a minimum of 7 seven hours’ worth of rest is imperative to have a healthy body and mind. And in absence of sufficient sleep, our bodies are not the only things that suffer. According to the Centers for Disease Control and Prevention, 49.2 million people face trouble focusing owing to sleep deficiency.
Fortunately, you can put a stop to this problem by making some healthy lifestyle changes, like using the following 5 natural sleep aids.
Not many of us are aware of the fact that calcium deficiency can actually take a toll on the quality of our sleep. As per the European Neurology Journal, during our deep REM, our calcium levels peak their highest point. This means that if you fail to get to the REM sleep stage or if it is limited, it could be due to a calcium deficiency.
Having a glass of warm goat’s milk could boost your calcium and magnesium levels, both of which work amazingly when combined.
If anxiety is the reason you are awake at night, and then try these natural cures for insomnia: journal-writing, meditating, yoga before going to bed. Doing a little exercise before sleeping can warm up the body temperature and exhaust your body, which in turn helps induce sleep.
3. Herbal Tea
Valerian teas along with other herbal teas work great at curing insomnia. Valerian is found in numerous health food stores, at pharmacies, or from a licensed herbalist, and when brewed into tea, it can minimize the time it takes for you to fall asleep.
4. Hot Bath
As it turns out, you are never too old for a bubble bath, particularly when it comes to natural cures for insomnia. A study published in the Journal Sleep concluded that women experiencing insomnia who took a hot bath for around 90 – 120 minutes slept much better as compared to those who didn’t. Temperatures for ideal bath water range from 98 degrees to 100 degrees Fahrenheit.
5. Essential Oils
Almost everybody is aware of the effectiveness of essential oils when it comes to solving just about any problem at hand, and sleep is no exception. Prescription medicine can lead to a number of side effects and make you feel exhausted upon waking, among other adverse side effects. On the other hand, essential oils do not cause these negative side effects. A spritz of lavender or Bergamot essential oil in your room before going to bed can help calm your nerves and induce feelings of sleep.