Practical Tips and Strategies to Enhance Sleep Quality Naturally
Numerous types of research show that Women are more likely to have insomnia than men and greater problems initiating and sustaining sleep — particularly after menopause
Lack of sleep affects health and well-being.
Insomnia Side Effects People with a Lack of Sleep May Have high risks of Cancer and Infections
Less Sleep Insomnia in Women increases Stress Levels and Other Serious Conditions
Stress Level increases when you have sleep deficiency. Both lack of sleep and stress can trigger long-term physical and mental health issues as long-term feelings of stress can cause our nervous system to maintain a more intense state of activeness or alertness for prolonged periods which can severely impact physical and mental health in the long term.
Frequently being in an intense state of alertness can delay the start of sleep and can cause rapid and anxious thoughts to occur at night preventing you from a deep sleep.
According to a survey conducted by the National Sleep Foundation, 43 % of people have reported lying awake at night due to stress at least once in the past month.
Women have more chances of being deprived of sleep as there are more hormonal changes in different stages of women’s life i.e Pregnancy, premenopausal and post-menopausal. A recent study conducted by CDC shows that a great number of women during their post-menopausal years continue to struggle with sleep issues and the symptoms of insomnia might actually increase.
So According to a report by the CDC, people who get less than 7 hours of sleep a night have a higher risk of the following conditions. Even though other factors can contribute to these conditions but sleep deprivation can play a role in contributing to their development.
- obesity
- heart disease
- diabetes
- stroke
- depression
- arthritis
- kidney disease
Having 7-8 hours of quiet and sound sleep is recommended that
- May Reduce Your Risk of Depression and Helps the body to repair itself
- May Help Prevent Cancer
- Reduces Stress
- Improves Your Memory
- May Help You Lose Weight
- Improves mental issue,s especially mood and alertness
Sleep is more important for women than men so you must take it seriously to improve the quality of your sleep
Practical Tips and Strategies to Enhance Sleep Quality Naturally
• You must set a regular sleep schedule to follow the same sleep and wake-up time and routine in all weekdays and weekends.
•Although it’s recommended to stop eating at least 2 hours before sleep to keep your stomach healthy that contributes towards better sleep so you must avoid eating dinners too late and/or heavy dinners.
• Avoid the use of light-emitting devices like TV, Cell Phones or Laptops to close to sleep time as they delay the release of Melatonin Hormone
• It is best to sleep in a darkened room switching off all lights to improve the quality of sleep
• Try to keep your sleeping room cool to at least 20-22 C temperature in summer or winter as more heat in summer and cooler in winter disrupt the quality of sleep
• Avoid alcohol or any drink that contain caffeine like coffee or tea too close to bedtime as these drinks make you active delaying sleep
• Try your best to avoid drinking too much liquid (water or any drink) before sleep time even though, if you go to the bathroom before sleep filling your tummy with water will force you to wake up during sleep which will disturb your sleep
• If you are a smoker just quit it as tobacco has nicotine which disrupts sleep.
• Daytime naps really help to improve mood, alertness, and performance but do not exceed it by 30 min at the most as more than that won’t benefit you in improving your sleep
• Do-Follow a routine of exercise regularly it is good for your overall wellbeing and sleep. National Sleep Foundation study found that exercise greatly improves sleep, and that vigorous exercisers report the best sleep.
Mindfulness meditation is another technique that helps in lowering stress and eventually improving your sleep. Mindfulness meditation’s purpose is to take control of your thinkings to move from worrying to a more relaxed state, it involves focusing on your breathing and then focusing your attention to the present moment without carried away into concerns about the past or future. Research has shown that this technique offers several benefits for mental health leading to small to moderate improvements in anxiety, depression, and stress.
Natural Sleep Aids: Improve Your Sleep Quality with this Natural Ingredient
Following are Natural Sleep Aids having Natural ingredients to help you in improving the quality of your sleep.
- L-Glycine with benefits known to help with sleep quality, it does have other benefits helpful in treating schizophrenia, stroke, or benign prostatic hyperplasia (BPH) also known as Kidneys protector.
- L-Theanine It helps to promote sleep by lowering anxiety and promoting relaxation
- Rutaecarpine It has been claimed to speed up the metabolism of caffeine at night to remove caffeine from your body.
- Inositol Noto only helpful in treating anxiety, insomnia, depression, schizophrenia, autism, Alzheimer’s disease but also beneficial in treating a disorder called metabolic syndrome and conditions associated with menopause and polycystic ovary syndrome (PCOS), including failure to ovulate.
- Melatonin regulates the sleep-wake cycle might be useful in fighting against viral and bacterial infectious diseases, such as HIV and bacterial infections
- Chamomile It has been consumed for centuries as a natural remedy for several health conditions from improving sleep quality, digestive health, protective against a certain type of cancers to blood sugar control and heart health.
- Tilia Estralla Health benefits of Tilia Estralla flower include its ability to improve the immune system, calm and detoxify the body, eliminate anxiety, lower inflammation, and lower blood pressure.
- Valerian Root Valerian is an herb mostly used for sleep disorders, anxiety and psychological stress.
- Passion Flower Extract is used for sleep problems (insomnia), attention deficit-hyperactivity disorder (ADHD), pain, fibromyalgia, relieving opioid withdrawal symptoms, reducing anxiety and nervousness before surgery, and heart failure.
- Lemon Balm has calming effects so it mostly used for anxiety, sleep problems, and restlessness.
- Hops flower extracts are commonly used orally for anxiety, sleep disorders such as insomnia or disturbed sleep due to rotating or nighttime work hours (shift work disorder), tension, restlessness, nervousness, irritability, and symptoms of menopause.
- Tryptophen is an essential amino acid having health benefits from promoting healthier and better quality sleep, relief from depression and anxiety, managing pain tolerance.
- Gaba( gamma-aminobutyric acid ) as a supplement used for Improving mood, Relieve anxiety and Improving sleep might also help in premenstrual syndrome (PMS) and attention deficit hyperactivity disorder (ADHD)
- 5 HTP seeds of an African plant known as Griffonia simplicifolia used for insomnia, depression, anxiety, migraine and tension-type headaches, fibromyalgia, premenstrual syndrome (PMS), premenstrual dysphoric disorder (PMDD), attention deficit-hyperactivity disorder (ADHD), seizure disorder, and Parkinson’s disease.
- Magnesium is a mineral that has numerous benefits especially for women
- Magnolia bark is Filled with bioactive compounds that can address conditions from anxiety to inflammation, promoting healthy sleep, as well as stress reduction, weight management, memory protection, and brain health.
I won’t recommend you any allopathic medicines for sleep because they do have serious side effects ranging from feeling tired, drowsiness or dizziness during the day, memory problems, confusion, balance problems, and seizures.
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