Economic Times Best Healthcare Brand
Economic Times Best Healthcare Brand
A good night's sleep is essential for overall health and well-being. But, in today's fast-paced world, many people struggle to get a good night's sleep. Whether it's due to stress, anxiety, or simply an inability to relax, the result is the same: feeling tired and groggy the next day. Lack of sleep can lead to a variety of health problems, including increased risk of obesity, diabetes, cardiovascular disease, and mental health disorders. While there are many prescription sleep aids available, they can come with unwanted side effects and the potential for addiction. Fortunately, there are natural sleep aids that can help you sleep better without any of the negative consequences.
Exercise can be helpful for improving sleep quality, as it can reduce stress and anxiety and promote relaxation. Regular exercise has been shown to improve sleep quality and duration. A study published in the Journal of Sleep Research found that adults who engaged in regular exercise had better sleep quality and fewer sleep disturbances than those who were sedentary. 1 However, it's important to avoid exercising too close to bedtime, as this can stimulate the body and make it more difficult to fall asleep.
Meditation is a practice that involves focusing your attention on a particular object, thought, or activity to achieve a state of calm and relaxation. It has been shown to improve sleep quality and reduce the symptoms of insomnia. A study published in the Journal of Sleep Research found that mindfulness meditation improved sleep quality and reduced symptoms of insomnia in adults. 2
Warm milk has long been a popular home remedy for promoting sleep. It contains the amino acid tryptophan, which the body uses to produce serotonin, a neurotransmitter that helps regulate sleep. A study published in the European Journal of Clinical Nutrition found that warm milk improved sleep quality in older adults. 3
Tart cherry juice is high in melatonin, the hormone that regulates sleep. A study published in the Journal of Medicinal Food found that tart cherry juice improved sleep quality and duration in older adults with insomnia. 4
One of the most effective natural sleep aids is a good quality sleeping pillow. Different types of sleeping pillows are designed to support your head and neck while you sleep, which can help to reduce muscle tension and promote relaxation with good sleep. There are many different types of sleeping pillows available, each with its own unique benefits.
Himalayan salt eye pillows which are filled with Himalayan salt crystals create a more balanced and harmonious environment to improve sleep quality. These pillows can be heated or cooled before use. Himalayan salt crystals promote sleep through their ability to provide relaxation and reduce stress. The warmth or coolness of the pillow can help soothe tired eyes and relieve tension, which can help to calm the mind and promote a sense of relaxation.
Cervical pillows are designed to support the natural curve of your neck and head, and they are often recommended for people who have neck pain or discomfort. They can help to reduce the likelihood of developing neck pain or stiffness during the night, which can interfere with your sleep quality. These pillows can help to improve your sleeping posture, reduce snoring, and alleviate tension headaches. Additionally, they also promote better breathing and reduce snoring.
Knee pillows are designed to be placed between the knees while sleeping on one's side. They help promote good sleep by improving spinal alignment and reducing pressure on the hips, lower back, and knees. They reduce pain, discomfort, and stress on the body. However, it is important to choose a pillow that is the right size and shape for your body and sleeping position to ensure maximum benefit.
In addition to sleeping pillows, there are other natural aids that can help you sleep better. For example, lavender essential oil has been shown to have a calming effect on the body and mind, which can make it easier to fall asleep. Another sleep aid is chamomile tea. Drinking a cup of chamomile tea before bed can help to calm the mind and promote relaxation, which can lead to a more restful night's sleep. Moreover, by incorporating these natural sleep aids into your bedtime routine and making lifestyle changes to promote relaxation and reduce stress, you can improve your sleep quality and wake up feeling rested and refreshed.