Yaar, aaj kal neend nahi aati hai theek se! Before thinking about visiting a doctor for some prescription medications, why not try improving the quality of your sleep through some natural remedies and tricks? Yes, there are warm beverages and essential oils that have been used as time-tested desi nuskhe but there’s so much more you can do to ensure you get the sleep your body requires, for you to wake up feeling rejuvenated the next day.
On World Sleep Day (17th March), try out these hacks and they will surprise you about how well it works for you.
1. Eat Healthy & Exercise, Especially If You’re Overweight
Yeah, that’s correct. Your weight does affect the quality of your sleep. And this is the primary reason why sleep apnoea often occurs among people with a high Body Mass Index (BMI). Not that it cannot happen among those who maintain the right weight or are underweight. But this health condition is often closely linked to obesity. So, we come back to the same gyaan, which you’ve probably heard a zillion times from your nana, nani, chacha, chacha, phupha, phuphi, mummy, papa, pados wali aunty and every other person you come across.
But the truth remains that an unhealthy lifestyle is pretty much the root cause of most medical conditions. So, there’s no escaping from eating right and maintaining a fitness routine regularly. Cut down on fried and sugar-laden foods, barring your cheat day, and start with working out and enjoying a peaceful slumber wouldn’t be too far away.
2. Sleep Upright
Your sleeping position often dictates the quality of sleep that you enjoy. If you haven’t been able to sleep well, try sleeping in the upright position, flat on your back with your face looking upwards with your head slightly elevated. Erst your head on a pillow to ensure that it is propped up by about 20% to 30% off the bed. Use special pillows, recliners, or custom-made beds or mattresses because your usual pillows and mattresses wouldn’t give your head this height.
This position helps in stopping the snoring habit, alleviates symptoms of sleep apnoea, keeps the nasal passage and throat from getting blocked while asleep. When there’s no snoring and blockages of your airways, can good sleep be far behind!
3. Drink Chamomile Tea
Extracted from the chamomile flower, the juices are blended with green tea to give us the much-hyped chamomile tea, one of the best teas for inducing peaceful sleep. The flower is recognised for relieving tension, calming the mind, and relaxing the body. And when combined with green tea, which has its own health benefits for improving your quality of sleep, it results in a concoction that weaves magic in alleviating sleeplessness or poor sleep quality. A few warm cups of chamomile tea after 4 pm is sure to give you restful sleep after 8 pm.
Read: A Nutritionist Lists 6 Bedtime Teas If You’re Having Trouble Sleeping
4. Practice Healthy Breathing If You’re Pregnant
Sleep-disordered breathing (SDB) is often a reality among pregnant women, driven by weight gain, and physiological and hormonal changes that are usual during this time. The common symptoms of SDB like wheezing and repeated blockage of airways during sleep often result in obstructive sleep apnoea. This can be kept under control while practising deep breathing exercises at regular intervals throughout the day, to ensure easy airflow through the airways. And peaceful sleep wouldn’t be too far away.
Not pregnant? So what! You can practise deep breathing too, if you experience disturbed sleep often. It will relax you and calm your mind enough to enable you to enjoy a good night’s sleep.
Read: How To Sleep Comfortably And Peacefully During Pregnancy
5. Create The Right Ambiance
There’s a reason why most people prefer their room to be pitch-dark while they’re asleep. While some can sleep with a few light rays coming from between their curtains, others cannot adjust to even a spectre of light trickling in from below the bedroom door. The strength of the light in the room gives cues to your brain about the time of the day, signalling when you should be awake and preparing the biological clock. Hence, the presence of light is often the deal-breaker.
That apart, aromatherapy works wonders in calming your senses and introducing peace and traquility – just exactly what you need for an uninterrupted slumber. Try spritzing a few drops of lavender or chamomile essential oil on your pillow and it is expected to do wonders for you.
As we just discussed, there are a myriad of reasons why you may be having trouble sleeping well. Poor sleep may be the fallout of a stressful lifestyle, stress-induced physical or mental health conditions, or other medical reasons. Unless sleeplessness or lack of good sleep isn’t the result of a severe health condition, the above tricks should work well for you in inducing a peaceful night’s sleep. So, follow them closely and ensure your body the rest that it needs after a strenuous day.
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