According to the survey, more than 60 million Americans are suffering from sleeping problems. This stat is showing just about Americans who are facing a sleeping problem. There are many more around the whole world who are facing insomnia.
Improper sleep makes it very difficult to stay energetic the next day. If you fail to sleep, then you will feel dragged the whole next day. Disturbed sleep will help your emotional and physical health. It is going to affect your memory negatively.
Also, it can trigger various other problems such as depression, obesity, type-2 diabetes, high blood pressure, and heart problem. Fortunately, some easy fixes can instantly improve the quality of your sleep. For instance, maintaining a cool ambiance will help you to embrace good quality sleep.
Thus, you should install air conditioning Sydney in your house. Well, it is not always necessary to take the prescription for the sleeping aid. But there are several ways to make necessary adjustments. Here, in this article, we are going to describe some natural tips to deal with Insomnia:
1. Drink Up
Experts recommend drinking warm milk, chamomile tea, and tart cherry juice to embrace sound sleep. But you should avoid drinking alcohol because it can never help you to get good quality sleep. You may fall asleep instantly after drinking alcohol.
But you will wake up at midnight and face problems in falling asleep again. Well, there are no scientific proofs that these drinks can help in improving sleep quality. But you can try them because there are no side-effects of drinking them.
It is considered that warm milk is associated with those chemicals that can trigger the effects of tryptophan on the brain. On the other hand, chamomile tea is also quite helpful because it is believed that it is comprised of flavonoids that can interact with benzodiazepine receptors in the brain.
These receptors are involved with the sleep-wake transaction. This tea doe not create bad effects because it is not comprised of caffeine. The tart cherry juice also helps in maintaining a healthy sleep cycle because it supports the production of melatonin.
2. Regular Workout
A regular workout can help in improving the sleep cycle. The researchers are doing more experiments in this field to determine the exact reason behind it. Various researches have shown that moderate aerobic exercise can help in boosting the nourishing slow wave.
But, it is very important to choose the right workout. If you start doing exercise one-hour before your sleeping time, then it will hinder your sound sleep. You should not do a workout at least three houses before sleep time.
We recommend you choose morning time if possible. Aerobic exercise raises the core body temperature and sends a signal to your body that it is wake-up time. If you are facing trouble sleeping, you should not do a workout within just two hours of bedtime.
3. Take Melatonin Supplements
Melatonin is a kind of hormone that usually release in our brain four hours before we feel a sense of sleepiness. It usually happens during the nighttime. Nowadays, people use the phone, watch TV, use laptops and they continually emit light to your eyes.
These unnatural lights restrict the production of melatonin and make it difficult to fall asleep. Fortunately, melatonin is easily available in pill form at your local pharma-shop. You should take this supplement only if you have tried various other simple ways. If you are going to purchase this supplement, make sure that always purchase only one brand.
4. Maintain Cool Ambiance
Experts recommend that our body needs 65 to 72 degrees temperature to embrace sound sleep. During the summer season, you should turn on the ducted air conditioning Sydney installed in your house.
Some women who are suffering from menopause should keep their room cool because they experience hot flashes. It is recommended that you should keep your room as cool as possible and wear only cotton fabric clothes.
5. Go Dark
You should keep your room dark during your sleep time. You should turn off your TV, keep your mobile phone off and also keep your curtain close to restrict the entry of streetlights inside your room. If you keep your room dark them you will be able to sleep immediately. Also, you will have a sound sleep of good quality. You will wake up in the morning full of energy.
6. Avoid Day Time Naps
Daytime naps make it difficult to fall asleep during the night. Thus, you should not take naps during the day. If you want to take nap in the morning, make sure it is not more than 20 minutes. This short nap will make you feel rejuvenated and also it will not interrupt your night sleep.
Sleeping is an important part to make our body rejuvenated for another hectic day. If you are facing a problem with sound sleep, you should implement the above-mentioned points.