Sleep Better With These Holistic Tips

In today’s generation the labyrinth of chaos, hussle, stress follows you wherever you go. All that brings absence of sleep and proper relaxation to the mind and body. Our body requires sleep not only to rest and relax, but to build. A good night’s sleep is crucial in order to function perfectly well mentally and physically. Sleep deprivation causes negative implications to your health which can later lead to major mental illness. 

Nowadays, insomnia or sleeplessness is appearing to be common in India. According to the research, Insomnia symptoms transpire in approximately 33% to 50% of the adult population whereas chronic insomnia disorder that is linked with distress or impairment is determined at 10% to 15%. It is chronic in older adults, females and people who suffer with mental illness. 

 

Naturopathy is the most ancient form of medicine and healing. A therapy that helps you heal from within. It focuses on a more holistic approach which is an alternative medicine for treating physical and mental health problems. Medical approaches towards insomnia can extend to sleeping pills which can be a habit for the patient to sleep everyday which can be harmful. Once your brain is habituated to rely on pills to sleep, it becomes difficult to sleep without it. It may help initially but can be harmful in the long run of life. The natural approach, which is naturopathy, focuses on a longer period of life. It starts healing slowly and gradually. 

Here’s some of the tips that we consider to be helpful in order to have good night’s sleep naturally

Exercise:

Yes you read that right! Exercise everyday in order to habituate your body and mind to a healthy routine. Exercise does not mean a literal workout. Stretching and yoga can help activate your body and give you a serotonin boost that you need to start or end a stressful day. Being active means your body will eventually need rest at the end of the day, which helps you in sleeping. You tend to fall asleep faster if the body is in need. 

Lavender smell or Lavender tea:

Since a long period of time lavender has been used to cure anxiety, release stress and calm the mind. It is used in a form of herb in houses to make tea or as a smell to decrease stress. Even the studies suggest that Lavender oils, tea, and smell can reduce symptoms of restlessness, anxiety, poor sleep and agitation. Although, Lavender is not easily available in our state, one can always use alternatives like lavender tea, lavender oils used for skincare, lavender mists for fragrance. 

Reduce caffeine consumption:

We all rely on caffeine in order to keep our mind awake and active. It provides a good boost of energy to the body and mind. It promotes wakefulness. Everyone consumes caffeine differently, so you need to take care with the timing of consumption. Caffeine should not be taken more than it is needed. It drains the serotonin which helps you get better sleep, out of your system which can cause sleeplessness. Hence the habit of caffeine consumption should be more controlled. 

Turn off your devices! 

We all have the habit of scrolling through social media, checking emails or texting before sleeping or while we’re already in bed. With that we forget to acknowledge the damage it causes to the eyes, skin and mind. Any amount of light can decrease the secretion of melatonin, a hormone that the brain produces in response to the darkness. In simple words, our eyes are functions to keep the mind awake when facing lights. Keeping the devices aside before bedtime helps you with overthinking, anxiety and restlessness. 

Magnesium:

Magnesium is one of the important minerals in the body. It plays a vital role in providing deep restorative sleep. Although there are magnesium tablets and pills available to help get better sleep, there are other alternatives that help you naturally without any harm. The institute of medicine suggests a daily intake of 310-360 mg of magnesium for adult women and 400-420 mg for adult men. You can intake magnesium through drinking a good amount of water and eating foods such as nuts- almonds & cashews, green leafy vegetables, cereals, meat, fish, soy milk and fruits. 

Deep Breathing:

As obvious it sounds, deep breathing can actually relax you internally. How we breathe has an effect on our nervous system, in a positive or negative way. Taking short breaths is extremely common however it suggests to your nervous system that something is wrong which triggers anxiety and restlessness. On the other hand, long and deep breaths communicate that you are in control of the circumstances and atmosphere around you. It is important to begin each breath by raising your stomach and let the oxygen flow up to your lungs. If not frequently, try taking deep breaths 10-15 minutes before sleeping in order to calm your system down. 

There are many more medical options as well but we believe in healing and curing naturally which helps you in the long run. If you face insomnia, stress, anxiety, etc. we are here to help you and heal you by introducing you to naturopathy and our holistic programmes.