Sleeping is a natural process that our bodies need to replenish every day. Sleeping well is the secret to feeling fresh and energetic all day long. A good night’s sleep helps you focus well on activities and tasks.
However, if you are struggling to get enough sleep, it is recommended to address this issue immediately. Experiencing sleeplessness is common among people, but it does not mean that you can ignore the issue.
Taking instant measures to improve sleep is really important as long-term insomnia may have severe effects on health.
Not getting enough sleep may have effects on your health like dark circles under your eyes, a tired-looking face, a bad attention span, and more. It may even cause stress, anxiety, imbalanced mood, and other health issues that did not exist at first.
You can easily get sleeping pills from an expert. However, relying on sleeping pills may have side effects. Therefore, it is better to depend on natural home remedies to get better sleep.
We have collected some effective Indian home remedies for good sleep at night. Read this article if you are suffering from insomnia or have irregular sleep.
What Causes Poor Sleep?
Poor sleep may be caused by a number of factors. These causes are:
- Tea, coffee, or soda
- Use of drugs or alcohol
- Asthma or heartburn
- Certain medications
- Sleep issues like insomnia or sleep apnea
Home Remedies for Better Sleep
1. Warm Milk
This is one of the most popular ways to get better sleep. Indian mothers have always served their kids with warm water before bedtime. This is because milk induces better sleep. Milk contains tryptophan, which is an amino acid. If you often take tosses and turns while sleeping, consider consuming warm milk every day before going to bed.
Also Read: Habits to Help You Sleep Better
2. Apple Cider Vinegar
Apple cider vinegar is generally known for its various health benefits including weight loss, healthy cholesterol, and low blood sugar levels. Apple cider vinegar has amino acids that break down fatty acids. Hence, it reduces fatigue and develops serotonin and melatonin- the chemicals that help maintain sleep cycles.
Bananas are a fruit rich in nutrients, including potassium and magnesium. These minerals play a vital role in muscle relaxation and nerve function, which can help to calm the body and mind before bedtime.
Additionally, bananas contain tryptophan, an amino acid that the body converts into serotonin and then melatonin, both of which are essential for regulating sleep-wake cycles. Melatonin, in particular, is a hormone that signals your body when it’s time to sleep.
4. Reduce Caffeine Intake
Caffeine is a stimulant found in coffee, tea, certain soft drinks, and some medications. Consuming caffeine too close to bedtime can disrupt your sleep by making it difficult to fall asleep or reducing the overall quality of your sleep. It is recommended to limit or avoid caffeine consumption at least 4-6 hours before bedtime.
If you’re sensitive to caffeine or have trouble sleeping, consider switching to decaffeinated beverages or herbal teas as a replacement in the late afternoon and evening. Caffeine-free alternatives will not interfere with your natural sleep patterns.
Also Read: 12 Best Natural Herbs For Sleep
5. Herbal Teas
Herbal teas, in general, can be an excellent choice for promoting relaxation and better sleep. Some popular herbal teas that are known for their sleep-promoting properties include:
Chamomile is one of the most well-known herbs for inducing relaxation and improving sleep quality. It contains compounds like apigenin, which bind to specific receptors in the brain, reducing anxiety and promoting sleepiness. Drinking a warm cup of chamomile tea before bedtime can help calm the nerves and prepare your body for sleep.
Valerian Root Tea
Valerian root is another herbal remedy that has been used for centuries to aid sleep. It may help reduce the amount of time it takes to fall asleep and improve overall sleep quality. Some people find it beneficial to drink valerian root tea about an hour before bedtime.
Lavender is renowned for its soothing and relaxing aroma. Drinking lavender tea can have calming effects on the mind and body, making it easier to drift off to sleep. Additionally, the act of drinking a warm beverage can be comforting and promote relaxation.
Cinnamon is a popular spice known for its sweet and warm flavor. It contains compounds that have potential health benefits, including anti-inflammatory and antioxidant properties. It is believed that its soothing aroma might help create a relaxing environment that could promote better sleep.
You can sprinkle a pinch of cinnamon on a slice of toast, mix it with warm milk or herbal tea, or add it to your bedtime snack. The comforting aroma and taste may contribute to a sense of relaxation, which could aid in falling asleep.
7. Cumin Seeds
Cumin seeds have been used in traditional medicine for various health purposes, including digestion and relaxation. Cumin is believed to be an effective Ayurvedic home remedy for good sleep and it can also help with relieving stress.
One way to incorporate cumin seeds is to toast them slightly and grind them into a fine powder. You can mix this powder with warm water or milk, or sprinkle it on your food. Some people also use cumin-infused oil for massages or aromatherapy before bedtime.
8. Warm Bath
Taking a warm bath before bedtime is a popular relaxation technique that can help soothe both the body and mind. A warm bath can promote muscle relaxation and trigger the body’s natural cooling process, which may aid in falling asleep faster.
About an hour before bedtime, run a warm (not hot) bath and add some calming essential oils like lavender or chamomile if desired. Soak in the bath for 15-20 minutes, allowing the warm water to relax your muscles and reduce stress. Remember to keep the bedroom environment cool after the bath, as a drop in body temperature can signal your body that it’s time to sleep.
9. Fenugreek Water
Fenugreek is a herb commonly used in traditional medicine for various purposes, including promoting relaxation and sleep. Fenugreek is believed to have calming properties that might be beneficial for some individuals.
Yoga is a mind-body practice that incorporates physical postures, breath control, meditation, and relaxation techniques. It has been found to have a positive impact on various aspects of health, including stress reduction and improved sleep quality.
Yoga can help calm the mind and reduce stress, which are common factors contributing to sleep difficulties. Regular yoga practice has been associated with decreased levels of cortisol, the stress hormone, and increased production of serotonin, a neurotransmitter that promotes relaxation and a sense of well-being.
Also Read: Easy Ways To Your Strengthen Immune System
Saffron is a spice derived from the flower of Crocus sativus and is known for its distinctive flavor and bright color. It has been used in traditional medicine for various purposes, including promoting relaxation and improving sleep.
Saffron contains compounds that may have mood-enhancing properties, which could potentially help reduce stress and anxiety, leading to better sleep. Additionally, saffron is believed to have antioxidant and anti-inflammatory effects that may positively impact overall health and well-being.
12. Physical Activity
Engaging in regular physical activity is essential for overall health and can significantly impact sleep quality. However, it’s important to consider the timing of physical activity in relation to bedtime.
Regular exercise, whether it’s aerobic activities like running, swimming, or cycling, or more gentle exercises like walking or yoga, has been shown to improve sleep quality. Exercise can help reduce stress and anxiety, enhance mood, and tire the body, making it easier to fall asleep and stay asleep.
13. Reduce Screen Time
We spend the majority of our time in front of the screen. Too much screen time may interrupt our melatonin surge and disrupt the sleep cycle. Therefore, it is recommended to limit screen time, especially one hour before going to bed.
14. Practice Relaxation Techniques Before Sleeping
Some practices help to relax your mind and calm you down. Hence, this helps to induce sleep. Some practices you may try include meditation, colorful sounds, deep breathing, muscle relaxation, and more.
15. Avoid Napping During the Day
If you struggle to sleep at night, avoid sleeping during the day. Sleeping during the day pushes the sleep timing and may even disrupt sleep if you are already facing trouble sleeping.
Also Read: 4 Ayurveda Habits to Help You Sleep Better
Improve Your Sleep with Ayurvedic Techniques
India is known as the land of Ayurveda and hence there are a number of herbs out there for a majority of diseases. Some herbs and techniques in Ayurveda are known to improve the sleep cycle and promote better sleep.
One of those techniques is Shirodhara. It includes dripping lukewarm oil on your forehead in a steady flow. This technique is known to release stress and calm you down for better sleep. There are many herbs for sleeping such as Brahmi, Ashwagandha, Shankhpushpi, and Jatamansi.
Another remedy is to consume Ambic Chahel Sleep Wellness Tablets. These are Ayurvedic tablets made with potent herbs like Brahmi, Ashwagandha, Bhringraj, and more. This ayurvedic formulation copes with stress, helps in overall well-being, and promotes sound sleep. It also relaxes the mind and is non-habit forming.
You can consume these tablets easily with lukewarm water. Consume 1-2 tablets a day for improved sleep.
In conclusion, prioritizing quality sleep is crucial for overall well-being. Addressing sleep issues with natural remedies like herbal teas, warm baths, and Ayurvedic techniques can have significant benefits. Take charge of your sleep health and enjoy a refreshed and energized life. Sweet dreams!
Frequently Asked Questions
1. What is a good home remedy for a good night’s sleep?
Many things can promote a good night’s sleep. It is better to consider natural remedies for improved sleep. Some effective remedies include:
- Staying physically active
- Doing Yoga
- Taking warm bath
- Drinking warm milk
- Consuming apple cider vinegar
2. What are the Indian natural remedies for sleep?
Indian remedies for sleep are majorly related to Ayurvedic techniques. Some common and effective remedies are:
- Taking enough sleep
- Eating a balanced diet
- Doing regular exercise
- Practicing pranayama
- Consuming ayurvedic herbs like Brahmi, Ashwagandha, and Valerian