Lifestyle

5 Ways to Make the Sleepless Nights Disappear

Publish DateSep 30, 2021
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Insomnia ranks near the top of the list for the reasons people seek professional medical help. In the past, doctors might have automatically prescribed one or two sleeping pills to ease you into dreamland, but that has changed in recent times.

Researchers and doctors are continually learning more about sleep, including approaches that you can try to correct the problem without strong sedatives. 

 

Look to light therapy.

 

Dim the lights for an hour or so before bed to trigger your body’s production of the sleep-inducing hormone melatonin, then expose yourself to bright daylight in the morning to turn off melatonin production.

When the days get shorter and darker in winter, you can mimic sunlight using a device that emits full-spectrum white light for 30 – 50 minutes a day.

 

Eat the right bedtime snack.

 

Go for organic peanut butter on toast or a small serving of plain yoghurt and fruit. Protein helps produce the amino acid tryptophan, and carbohydrates make the tryptophan more available to your brain, leading to the production of serotonin, a relaxation chemical. 

 

Breathe into sleep

 

The key to successfully falling asleep is to focus on becoming more relaxed – let sleep happen to you instead of trying to make it happen to you.

Slow down your breathing and imagine the air moving out of your lungs as you breathe from your belly. 

 

Replace unpleasant thoughts 

 

Keep yourself from rehashing a stressful day by focusing your thoughts on something peaceful. Think about enjoyable experiences and moments in your life. 

 

Another technique is to try counting sheep or counting backwards from 1,000.

 

Open YouTube or Spotify and play some soft, soothing environmental noises: the sound of waterfalls, waves crashing on a beach, or rain in a forest. 

 

Try Valerian

 

Studies suggest that this herbal remedy might improve sleep quality without side effects. Valerian root seems to act as a sedative, reducing anxiety and calming the body.

 

If you wish to try this organic alternative, take 400 to 900 mg of valerian extract between 30 minutes and 2 hours before bed. 

 

We hope this blog helped you get the sleep you deserve and gave you those sweet dreams. To discover more organic and nature-friendly blogs, visit OrgHive!


Author: Drishti Bhagat

  

Image sourced from Unsplash.com




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