Looking for some sleep remedies to get you thru the night?
Careers, kids, and cash are 3 reasons that can cause stress, resulting in keeping us up all night.
If you are having a difficult time with the following, then itâ€™s time to start looking into some sleep remedies.
Do you have a hard time:
- Falling asleep?
- Have feelings of exhaustion?
- Intestinal Distress?
- Tension Headaches?
- Canâ€™t focus very well?
- Always feeling on edge?
If any of these questions are sounding too familiar, then itâ€™s time to start trying something new. There are many different foods, smells, and behaviors that can help aid a better more comfortable night of sleep for you.
Foods to Eat & Not Eat
#1. Tart Cherry Juice
Why? Because studies show that it may help with insomnia, improve melatonin levels, and reduce inflammation to promote restful sleep. It may even help improve how long we sleep.
Try drinking a tablespoon of tart cherry juice at night to help with sleep quality, especially on days with intense workouts since it also seems to help with muscle recovery and stiffness.
Cherry Juice can even be added to chamomile tea or other relaxing herbal teas.
#2. Honey & Salt
Salt can help lower cortisol levels and balance blood sugar levels, which is what you want at night for restful sleep. Natural sugars in honey can help by elevating insulin slightly, which helps lower cortisol.
Combine a tiny amount (1/2 tsp) of a natural sugar (honey, maple syrup, coconut sugar, etc) with a sprinkle of natural salt and consume 15-20 minutes before bed. Alternately, stir the mixture into a cup of chamomile tea and add a teaspoon of gelatin powder.
#3. Heavy Meals Before Bed
Our bodies aren’t designed to eat a big meal and collapse on the couch or the bed afterwards. Sitting upright helps us digest â€” it lets gravity do the work of keeping the contents of our stomach down.
Since the stomach takes about three hours to empty itself, waiting at least this amount of time before laying down or sleeping is a good idea.
Eating heavy meals before can also cause a lot of intestinal distress, heartburn, reflux, etc.
#4. Caffeine after 12pm
Did you know caffeineâ€™s effects can last up to 12 hours?
If you canâ€™t sleep at night, your mid-afternoon cup of joe and even a caffeine overdose might be to blame. Try an alternative, caffeine-free drink for a daytime jolt instead.
Behaviors & Routines
#1. Daily Exercise (20-30 mins)
That rush of endorphins you feel after a solid workout is awesome â€” until itâ€™s the reason you canâ€™t sleep at night. Try shifting your workout schedule to the mornings. Youâ€™ll feel great having completed your exercise session bright and early, and itâ€™ll be easier to unwind at night.
#2. Bedtime Routine
Try dimming the lights in your home 3 hours before your bedtime, it will help stimulate your brain and help prepare your body for sleep.
Start 4-7-8 breathing before bed. Hereâ€™s what you do:
- Sitting in a relaxed position or lying down, breathe in through the nose as you count to four.
- Hold your breath as you count to seven.
- Slowly exhale through your mouth as you count to eight.
- Repeat 3-4 times or until you feel relaxed.
Simply put your feet up for 15-30 minutes at night. The two ways that seem to be most effective are lying on the ground and resting the feet on a couch or chair at a 90 degree angle OR lying on the ground or bed and resting the legs straight up against the wall (more difficult).
There are other natural remedies that can also help like, melatonin supplements, valerian root, essential oils, etc. Other things to be aware of are only to use your bed for sleep and sex, never watch TV in bed, and limit yourself to screen-time and bright lights one hour before bed.
Not being able to get a good night’s rest can be frustrating and all around exhausting. It can lower your performance, change your mood and decrease your way of life.
Make sure to be aware of the issues you are facing with your sleep and get proper care.
Medhealth Urgent Care is always here to help answer and fix any medical needs that you might have. Please call us, or stop by and visit us at our location in Montgomery, AL.
Take your sleeping serious, get help today!