Sleep, like many other bodily functions, ebbs and flows cyclically in accordance with the 24-hour circadian rhythm. Psychological problems like stress, anxiety, or depression, sleep disorders like sleep apnea, or medical conditions like asthma, gastroesophageal reflux. Here are some natural remedies and healthy habits can also help you.
1. Stick to your sleep schedule
Going to bed and getting up at the same time every day trains you to fall asleep at a specific time.
2. Reserve your bedroom for sleep
Use your bed only for sleeping or intimacy. That means no taking your work to bed with you. If you are not able to sleep, go into another room to do something that's relaxing and come back to bed when you feel sleepy. This conditions you to associate your bedroom with sleep.
3. Wind down before going to bed
Try to wind down with some relaxing music or a good book before bedtime. Or you might want to try a soothing bath. Avoid getting on the computer or the phone.
4. Avoid stimulants
Caffeine, nicotine, and alcohol can keep you awake so avoid them before bed if you have insomnia. According to research, caffeine or alcohol consumed even 6 hours before going to bed can disrupt sleep.
5. Create the right environment
The right temperature, lighting, and sound can all help create an atmosphere conducive to sleep. Keep your room at a temperature between 60-67 degree Fahrenheit as that is considered ideal for a good night's sleep.
6. Have Chamomile Tea
Chamomile tea has traditionally been used for promoting sleep. And research shows that it does help you get to sleep faster. It contains a flavonoid known as apigenin which binds to benzodiazepine receptors in the brain and induces sleep.
7. Sip on a Nutmeg and milk drink
Another popular remedy for sleepless nights, nutmeg has also been found to have sedative powers in scientific studies. It also helps ease the anxiety that is often at the root of insomnia. Stir 1/8th a teaspoon of nutmeg into a glass of warm milk and take this an hour or two before going to bed.