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Herbal Remedies Help Better Sleep

People need to get between 7 to 9 hours of sleep a day. But in our 24/7 society, very few people get anywhere close to that. They stare at flickering screens all day long at office and when they get home, they are social networking sites updating their profiles and seeing what their friends are up to. By the time they hit bed, its long past regular sleep hour. More and more people are on prescription sleeping aids but a significant number look for alternative ways of improving the quality of their sleep. Very often, insomnia calls for lifestyle and environment changes. Part of the problem is that insomnia is a complex problem that is not well understood. One solution that works well for one individual may not work for another.

The Interplay Between Exercise And Sleep

But lifestyle changes, foods, supplements and herbal cures may go a long way to make you get your seven hours of sleep. Tweaking your lifestyle is the way to go if you are looking for better quality sleep. Exercise is one of the best ways of ensuring a good night sleep but the timing is important and so is the amount of exercise. Researchers have found that individuals who exercised at a moderate intensity for about 30 minutes on all days of the week in the morning had better quality sleep than individuals who exercised for a shorter period later in the day.  The body temperature may be the factor that influences the interplay between exercise and sleep. During exercise, body temperature rises by several degrees and it takes about 6 hours for the body to cool down. Cooler temperatures are associated with better quality sleep.

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Warm Milk, Lavender

There may be some fact in warm milk being a perfect nightcap. Almond milk is even better as it increases the calcium content which encourages the brain to produce melatonin. Warm milk also draws on our early relaxing and pleasant memories of falling asleep while mothers cuddled us. Lavender is one of the most recommended herbal remedies that help us sleep better. Many studies have been conducted that state that lavender aids sleep. Not only does lavender have sedative qualities that lull us gently asleep, it appears to also lengthen sleep time, increase REM sleep cycles and provide more refreshing sleep. Its appeal is more for women who seem to respond to the smell of lavender more acutely. The effect of lavender kicks in fast. Lavender Oil can be sprayed on the pillow or sachets can be slipped inside the pillow.

Valerian

Valerian has been used as a sedative since the time of the ancient Greeks and the Romans. Today it is available as an over-the-counter remedy for insomnia. Valerian has been studied extensively (as insomnia is a problem in most developed countries) but it is not clear how it works. It is now suggested that the action of valerian mimics that of conventional sleeping pills that calm the neurotransmitter GABA. Valerian is said to have the advantage of not causing a hangover like condition. It is also believed to be non-addictive. Valerian takes an hour to get to work. There are some side effects but they are said to be mild. Valerian has rather an unpleasant smell making people prefer to take it in capsule form.  Valerian should not be taken along with other sedatives or antihistamines.

L-theanine And Green Tea

The amino acid called L-theanine found in green tea leaves has the ability to neutralize the anxiety that accompanies insomnia. L-theanine has been shown to reduce the heart rate and the immune responses to stress. L-theanine boosts the production of serotonin, the feel good hormone. L-theanine is known to cause some drug interactions. So it is important to discuss these issues before starting on taking the medication. Melatonin has proved to be popular among people who find it difficult to fall asleep. Serotonin, the feel good hormone gets converted into melatonin at night when light dims. Melatonin has been used with great success in people who suffer jet lag regularly or those who work in shifts. Melatonin takes about 30 minutes to act.

Kava, The Pacific Islanders Drink

Kava is a herb that is used by the Pacific Ocean islanders to reduce anxiety and induce sleep. It has spread to many other parts of the world but US has issued a warning about possible damage to the liver. In spite of this, the use of kava is prevalent in many countries. Eating a light snack that includes carbohydrates and proteins about half an hour before sleep time is said to promote sleep. Half a banana and a tablespoon of peanut butter or a cracker and some cheese are said to be ideal. Magnesium is a sedative that occurs naturally. A lack of magnesium in the human body can trigger insomnia, restless leg syndrome, muscle cramps or tremors. Magnesium rich foods are seeds, legumes, green leafy vegetables, almonds, cashew nuts, yeast and whole grains.

Sleeping Conditions

Dimming the light in the room where you sleep and making sure that flickering lights from LED are disguised are a sure way of ensuring sleep comes naturally. Gentle soothing instrumental music is a good way of falling asleep. It is best not to have music the lyrics of which you know as you are likely to follow them and keep your mind awake.  Have a sleep routine set which you follow faithfully day after day. Make sure you follow it during weekends also. Some hours before the sleep hour, begin unwinding. Dim the lights and if aromatherapy finds favor with you, light some candles or incense sticks. Do not attend to phone calls unless it is a matter of grave importance. Make sure your bed is a comfortable one with the pillow providing support to the head and the neck. Ensure that children and pets do not share your bed and leave you with scant space. The bed linen you use must be of the absorbent kind. Keep the room on the cooler side as the optimum temperature should be about 10 degrees lower than your body temperature.

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