Proper sleep and at least 8 hours of rest overnight are vital for our overall health. Sleeping refreshes the body and fills it with energy we need to function during the next day. However, not many of us are getting all the sleep we need. In fact, insomnia has become such a big problem around the world that experts are linking it to life-threatening diseases and conditions.
We all know what insomnia is. The sleeping disorder doesn’t allow you to fall asleep or stay awake for long periods overnight and is especially dangerous when it becomes chronic, which is the case for more than 10% of insomniacs. There are a number of physical and mental factors that can contribute to insomnia, as well as behavior and surroundings.
Alcohol abuse, smoking, anxiety, depression, excessive use of sedatives, high stress levels, beta-blockers, birth control pills, marijuana and nicotine can all be the cause for your case of insomnia. Hormonal imbalance is another culprit which can trigger the sleep disorder. In order to get some much-needed rest, doctors prescribe sleeping pills to their patients, but none of these pills are a real solution and they can even cause bigger problems for our health. However, instead of popping sleeping pills, there are many natural remedies which can also help.
Here are a few natural ways of dealing with insomnia:
Consume tryptophan and magnesium-rich foods more often
Tryptophan is an amino acid and a precursor to serotonin, which itself is converted to melatonin (the sleep hormone) in the body. Tryptophan can be found in dairy products, bananas, legumes and turkey meat. On the other hand, magnesium is a vital mineral that helps our muscles relax and has been shown to treat a variety of sleeping disorders including insomnia. The mineral can also treat anxiety and depression and can be found in seaweed, kelp, cashews, brewer’s yeast and almonds.
Reduce your sugar and caffeine intake
Caffeine can definitely disrupt your sleep, so if you drink a cup of coffee before going to bed it might be the main reason behind your insomnia. Caffeine can also be found in sodas, energy drinks and medications and chocolate, so pay more attention to its levels. Sugar can also be the cause for insomnia, so control its intake as well.
According to studies, the body uses vitamin B6 to convert tryptophan to serotonin, which means it can help you get some shut-eye. You can find the vitamin in animal liver, sunflower seeds, bananas and wheat germ.
Regular exercise during the day can help you sleep better overnight, but exercise before you go to bed and you might not fall asleep. Exercise regularly during the day and you will definitely be able to improve your sleep.
Sleep in a dark room
Although some people like to sleep with the lights on, it may be the main reason for their insomnia. In fact, the body secretes melatonin only when you’re in a dark room, so make sure to dim the lights or use a sleeping mask if your room’s too bright.
Article and image source: https://naturalcarebox.com