7 years, 7 months ago hemantaKeymaster
i have sleeping problem, what home remedies do you advice me?I am having sleeping trouble could you able to suggest me some good remedy for good sleep?
I need home remedy i dont need any tablet or any other treatment..
Do you have trouble falling asleep, or toss and turn in the middle of the night? Awaken too early, or find yourself not feeling refreshed in the morning? You are not alone: millions of people struggle with falling and staying asleep.
Unless you’re suffering from a serious sleep disorder, simply improving your daytime habits and creating a better sleep environment can set the stage for good sleep. By developing a good bedtime routine and designing a plan that works with your individual needs, you can avoid common pitfalls and make simple changes that bring you consistently better sleep.
Better Sleep Tips I: Improving your daytime habits
How can what you do during the day affect your sleep at night? Better sleep starts with good daytime habits, from when (and how often) you exercise to what you eat and drink.
Regular day exercise can help sleep
Regular exercise, aside from many other wonderful health benefits, usually makes it easier to fall asleep and sleep better. You don’t have to be a star athlete to reap the benefits– as little as twenty to thirty minutes of activity helps. And you don’t need to do all 30 minutes in one session: break it up into five minutes here, ten minutes there. A brisk walk, a bicycle ride or a run is time well spent. However, be sure to schedule your exercise in the morning or early afternoon. Exercising too late in the day actually stimulates the body, raising its temperature. That’s the opposite of what you want near bedtime, because a cooler body temperature is associated with sleep. Don’t feel glued to the couch in the evening, though. Exercise such as relaxation yoga or simple stretching shouldn’t hurt.
Better Sleep Tips II: Creating a better sleep environment
The key to better sleep might be as simple as making some minor changes to your bedroom. Take a careful look around your sleep environment to see what might be disrupting your sleep.
- Is your bed large enough? Do you have enough room to stretch and turn comfortably in bed, or are you cramped? Having a bedmate makes this even more important- both of you should have plenty of room to stretch out. Consider getting a larger bed if you don’t have enough space.
- Your mattress, pillows and bedding. Waking up with a cramp in your back or a sore neck? You may want to experiment with different levels of mattress firmness and pillows that provide more support. If your mattress is too hard, you can add a foam topper for additional softness. Experiment with different types of pillows – feather, synthetic, and special pillows for side, back or stomach sleepers. Consider your bedding—scratchy sheets might be making you uncomfortable in the middle of the night, or your comforter might not be keeping you warm enough. Consider soft, breathable cotton sheets. Flannel sheets may be cozy for the winter months.
Better Sleep Tips III: Preparing for Sleep
Keep a regular bedtime schedule, including weekends
Time of day serves as a powerful cue to your body clock that it is time to sleep and awaken. Go to bed and wake up at the same time each day, and it will be easier and easier to fall asleep. However tempting it may be, try not to break this routine on weekends when you may want to stay up much later or sleep in. Your overall sleep will be better if you don’t.
In setting your bedtime, pay attention to the cues your body is giving you. When do you feel sleepy? Set your bedtime for when you normally feel tired, within reason – you may not want to make your bedtime 2am if you have to work at 8am! If you regularly go to bed when you don’t feel sleepy, not only is it harder to fall asleep, but you may start worrying about not sleeping, which can end up keeping you up longer! If you want to change your bedtime, try doing it in small daily increments, such as 15 minutes earlier or later each day.
Foods that help you sleep
Maybe a rich, hearty dinner, topped off with a big slice of chocolate cake might seem like the perfect way to end the day, but it’s wise not to eat a large meal within two hours of bed. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods as bedtime snacks.
However, a light snack before bed, especially one which contains the amino acid tryptophan, can help promote sleep. When you pair tryptophan-containing foods with carbohydrates, it helps calm the brain and allow you to sleep better. For even better sleep, add some calcium to your dinner or nighttime snack. Calcium helps the brain use and process tryptophan. On the other hand, you might want to avoid eating too much protein before bedtime – protein-rich foods contain tyrosine, an amino acid that stimulates brain activity. Experiment with your food habits to determine your optimum evening meals and snacks.
Some bedtime snacks to help you sleep:
- Glass of warm milk and half a turkey or peanut butter sandwich
- Whole-grain, low-sugar cereal or granola with low-fat milk or yogurt
- A banana and a cup of hot chamomile tea
Foods that can interfere with sleep
Some food and drinks that can interfere with your sleep, including:
- Too much food, especially fatty, rich food. These take a lot of work for your stomach to digest and may keep you up. Spicy or acidic foods in the evening can cause stomach trouble and heartburn, which worsens as you are laying down
- Too much liquid. Drinking lots of fluid may result in frequent bathroom trips throughout the night.
- Caffeine. Avoid food and drinks that contain caffeine, and that doesn’t just mean coffee. Hidden sources of caffeine include chocolate, caffeinated sodas, and teas.
If you suspect a food or drink is keeping you up, try eliminating it for a few days to see if sleep improves.
If only sleeplessness could be completely cured by a simple pill! There are certainly plenty of over-the-counter sleep aids. However, these medications are not meant for long term use. They can cause side effects and even rebound insomnia, where your sleep ends up worse than before. Prescription medications are no magic pill, either. If you must take sleep prescription medications, work carefully with your healthcare professional.
Ideas to help prepare for sleep
- Reading a light, entertaining book or magazine
- Listening to soft music or radio broadcast
7 years, 7 months ago jyotsanaKeymaster
- A light bedtime snack or a glass of warm milk
- Hobbies such as knitting or jigsaw puzzles
- Listening to books on tape
I am jyotsana new to blr moms and just saw your query…
I found this cool article at http://www.lifemojo.com/lifestyle/how-to-get-a-better-sleep-3356178
Even i was suffering from sleep problems but the suggestions given here have helped me a lot..
Maybe it will help you too
Regards7 years, 7 months ago Anusuya RajanKeymaster
For undisturbed sleep,take honey with milk at night while going to bed
lakuduvaanusuya7 years, 7 months ago sixpenceKeymaster
home remedies that is tried and tested by a couple of friends and strangely me is warm milk with a pinch of turmeric or saffron before lets say half an hour before you hit the bed. Sometimes noisy neighbourhood dont encourage sleep even if your body says otherwise. Than tiring yourself to death you could close your windows and cover it with thick curtains so that it creates complete darkness and you listen to slow music like waves sounds, night at a jungle kind hwere there are lil birds chirping slowly which actually makes you imagine that u are at that place and on a vacation. Its soothening.7 years, 7 months ago sixpenceKeymaster
home remedies that is tried and tested by a couple of friends and strangely me is warm milk with a pinch of turmeric or saffron before lets say half an hour before you hit the bed. Sometimes noisy neighbourhood dont encourage sleep even if your body says otherwise. Than tiring yourself to death you could close your windows and cover it with thick curtains so that it creates complete darkness and you listen to slow music like waves sounds, night at a jungle kind hwere there are lil birds chirping slowly which actually makes you imagine that u are at that place and on a vacation. Its soothening.7 years, 4 months ago abhilashaKeymaster
If your sleep is disturbed or you are one of those who wants to sleep better, here are some tips for you.
Check your mattress to see if it’s comfortable and the right size for you.
The experts recommend that we shouldn’t eat within three hours of going to bed.
take honey with milk at night while going to bed
i have sleeping problem, what home remedies do you advice me?
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