Sleep is considered as a fundamental part of our well-being. A study shows that 50 to 70 million people living in USA is suffering from sleeping disorders that made a significant impact on their daily lives. These problems not only affecting their health, but also their mood and productivity.
According to federal data in 2020, it shows that 17.1% of the women are facing trouble in falling asleep than 11.7% of the men. Sleeping problems are also associated with diseases like insomnia, narcolepsy, mental illness and so on.
In this blog, we have mentioned some of the natural remedies to help you to get proper sleep which will ensure a healthier and improved quality of your life.
Top 10 Effective Natural Remedies For Deep Sleep
Deep sleep requires a consistent sleeping schedule with a healthy diet. Creating a sleep-conductive environment offers you to enhance mood and reduce risk of chronic problem. Meanwhile, we have listed the ten best natural remedies for deep sleep.
Chamomile Tea
A nighttime tea act as a natural remedy to help people fall asleep and one of them is chamomile tea. Chamomile tea promotes calming and relaxation effects to improve your sleeping schedule. It is a natural herb that has been used for centuries.
Chamomile offers sedative properties like apigenin, flavonoids, matrici and alpha-bisabolol. These properties helps to minimize stress and anxiety, making easier to fall asleep and alleviating the symptoms of insomnia. It also binds the GABA (gamma-aminobutyric acid) receptors in the brain that helps to quiet the mind and body. Charmomile tea helps to promote the production of melatonin which is responsible for regulating sleep cycle.
Drink a cup of charmomile tea 30 to 60 minutes before bedtime for permitting muscle relaxation and better sleep quality. You can also add honey or squeeze a lemon in this tea to increase its potential benefits and flavor.
Milk
Drinking a glass of warm milk with turmeric before falling asleep is a great way to improve your sleeping problem.
Some people find that they cannot sleep due to muscle pain or cramps, however milk act as a natural source of electrolytes like calcium, protein, potassium and sodium that repairs the muscles.
Milk also contains melatonin that helps to balance sleep wake cycle. It contains amino acid known as tryptophan, which plays a significant role in regulating cognitive function, mood and deep sleep.
Valerian Root
Valerian root is a well known natural herb which has been used for thousands of years to treat anxiety and sleep quality. A study described in the Journal of Clinical Psychopharmacology shown that valerian root helps to reduce sleep latency and symptoms of anxiety.
It contains anxiolytic properties that lowers the stress levels and depression. Valerian root has adenosine receptors which interacts with mood and helps to make a person fall asleep faster.
You can pour 1-2 teaspoon of dried valerian root in a boiling water for 5-10 minutes, strain it and drink it 30 minutes before going to bed.
Tart Cherry Juice
Tart cherry juice is one of the promising natural remedies for deep sleep. It is also an effective way to reduce symptoms of insomnia and narcolepsy. This juice contains a combination of compounds that may help you to improve sleep quality.
Tart cherry posses compounds of tryptophan and melatonin. Tryptophan is converted into serotonin and melatonin in the brain which helps to promote relaxation, while melatonin controls the sleep-wake cycle and increases sleep efficiency. It also contains another compounds like phenolic acid, anthocyanin etc.
Drink tart cherry juice 1-2 cups daily 30-60 minutes before bedtime so that the substances which are present can take effect.
Passionflower
Passionflower also referred as a passiflora incarnata, is a popular natural remedy for improving sleep disorders. It is also a natural herb which has been used traditionally as a calming substance for inducing sleep and efficiency of sleep.
It contains some of the key components including GABA which is a neurotransmitter that balance relaxation in muscles and sleep schedule, flavonoids like quercetin and kaempferol that reduces stress. In addition, alkaloids and saponins has shown sedative effects that promotes deep sleep quality.
You can drink 1-2 cups of passionflower tea before falling asleep which is made by drying the passionflower leaves and flowers.
Spinach
Spinach is also a best choice as a natural remedy for better sleep. It is a rich leafy green vegetable which is associated in improving sleep duration and quality.
Spinach is comprised of variety of substances. For instance, calcium, magnesium, potassium, antioxidants and many more. These substances enables the body to feel relax, soothes the nervous systems and facilitate better sleeping.
There are number of ways you can incorporate spinach into your daily routine. Cooking spinach with olive oil and pine nuts, topping on the salads or avocado toast.
Almonds
Almonds are excellent option for stimulating sleepiness and relaxation. It is a snack which is full of essential nutrients that helps in managing regular sleep pattern.
The reason why almond is most suggested natural remedy for deep sleep is that it involves protein, melatonin, low sugar content and magnesium. These compounds boosts serotonin levels and offers improved sleep quality.
You can consume almonds before your bedtime or you can also pair them in toasts and beverages.
Cannabidiol Oil
Cannabidiol oil (CBD) is also known for providing natural treatment in deep sleep. A study shows that it is used to withdraw common obstacles like stress and anxiety while trying to sleep.
This oil interacts with hypothalamus (a region in the brain) to regulate sleep-wake cycle and promoting sleep quality. It contains sedative and relaxing properties such as mycrenes, anandamide etc., to offer sleep pattern and easier to fall asleep.
CBD oil comes in various forms like creams, tinctures etc. People refer using tinctures of cannabidiol oil as it absorbed well in the skin to stimulate sleeping pattern.
Summing Up
Healthy lifestyle and practices helps you to provide a better sleep quality. It is very difficult for people who are suffering from disrupt sleep. However, it is crucial for you to maintain a consistent sleep schedule in order to avoid sleeping problems.
Try to practice relaxation methods like reading a book, taking a warm bath etc. In addition, avoid using mobile phones before going to bed and do not consume caffeine or heavy meals.