A Complete Guide to All Natural Sleep Aids
Are you someone who faces trouble sleeping, trouble waking, and resultantly trouble living a healthy and active life? Do you really wish to set free from this trap of lethargy, but without the use of sedatives? Well, then you have reached the right place. Here you will find all the natural sleep aids, which may help you with all such sleep disorders.
Let us first understand the basic mechanism of sleep, and reason behind sleep disorders. A normal human being sleeps at around 10-11 PM at night, and wakes up at 5-7 AM in the day. This happens automatically, due to a phenomenon called Circadian Rhythm. Circadian Rhythm is a roughly 24 hour cycle in the physiological processes including animals, plants, cyanobacteria and fungi. It can also be understood as a personalized body clock (or a Circadian Clock) in layman terms. One of its many functions is regulation of sleep-wake cycle. It is the reason, a human body starts producing melatonin automatically, at night, to help the person sleep, and stops producing it during the day, to keep the person awake. Unhealthy practices and abnormal and variable daily routine can disturb the Circadian Rhythm, leading to sleep disorders.
Now, that we know how sleep works, let us see how we can manage sleep disorders with All natural sleep aid:
Going to bed Early:
Believe it or not, the old adage “Early to bed, early to rise, keeps a man healthy and wise” stands truer than anything else. For this, dinner should be taken 3-4 hours before bedtime, or it causes uneasiness while trying to sleep.
Disassociation from Digital devices:
Most people can’t sleep, not because of any sleep disorder, but because of a craving towards digital media. They basically feel bored at night, don’t want to sleep and pass time, howsoever. Here they find a solution in Watsapp, Facebook, Netflix, etc. until this becomes a habit; they can no longer move their eyes away from the screen. The blue light from the screen causes irritation while waking up, and is one of the main reasons behind heavy eyes all day long. Digital devices should be put to rest around 2 hours before sleeping.
Complete disassociation from digital devices prior to sleep may be hard for some. They may feel the need for a substitute. Here come the books. It’s a very healthy habit to read a good book before going to sleep. Because mind at night is already weak, it cannot endure long duration effort of reading a good book, and processing all the information in it. Thus after few pages, one feels the need to lay it down and go to sleep. Books have therefore, been known to fast-track sleep process.
Benefits of exercise cannot be put into words. Proper exercise in a day helps in keeping the mind fresh and body, healthy. Exercise, immediately after waking up in the morning, or in the evening helps maintain metabolism of body. Exercise comprises sports, gym, cardio- everything that requires effort outside our bed.
Adventure activities like a 2-day camping trip have been known to quickly set your circadian clock in order. So basically, living fully when we are awake, helps sleep peacefully, when we are not!
Healthy eating habits:
Junk food, in addition to its many side effects, takes longer time to digest. One finds it difficult to sleep with food still travelling through the digestive system. In contrast, simpler foods, like green vegetables, green tea, fresh fruits, etc. are easily digested and aid in sleeping, in addition to a healthy life.
So, here were the few natural sleeping aids that can help us with sleep disorder, ensuring healthy sleep, and resultantly, a healthy life. Follow these, and Happy Sleeping!