Are you one of those who find it hard to fall asleep or, maybe wake up tired despite getting enough sleep?  In a 2023 cross-sectional study as published in the Indian Journal of Community Medicine, 9.4 per cent of Indians had bad sleep quality during lockdown. Habitual sleep efficiency in the general population was reduced 7.6 per cent post-lockdown compared to lockdown. 

 

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A good night's sleep is one that allows you to wake up feeling refreshed, alert, and energised, ready to take on the day. It's not just about the duration of sleep but also its quality. While individual sleep needs vary, most adults require 7-9 hours of quality sleep per night to function optimally. Disturbed or incomplete sleep can drain you emotionally and physically. Frequent tossing  and turning at night can make you feel lethargic even after taking a complete sleep. It can have a negative effect on your memory, ability to focus, mood. Apart from these, irregular sleep patterns also increase the risk of depression, type-2 diabetes, obesity, heart diseases and blood pressure. 

 

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What are the causes of poor sleep or insomnia?

Inability to sleep in a single stretch can be due to several factors ranging from stress to unhealthy lifestyle. Irregular sleep schedules, excessive napping, or inconsistent bedtime routines can disrupt your body's internal clock, making it harder to fall asleep or stay asleep. High stress levels can make it difficult to relax and fall asleep. Racing thoughts or worries can keep the mind active, preventing you from getting restful sleep.

 

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10 Natural Sleep Remedies To Try

So, what can one do to fix a poor sleep pattern? Some people who experience sleep deprivation, take a prescription for a sleep aid to have a peaceful slumber. Some supplements like melatonin or magnesium may help regulate sleep patterns for some individuals. Consult with a healthcare professional before starting any new supplements.

If your sleeping habits are affecting the quality of life, then some natural sleep remedies may help to fix and improve sleeping habits. 

 

1. Do stretches before bedtime: We all know the amazing benefits of yoga. But, did you know that practising stretches or yoga before bedtime can actually help fight insomnia? According to a 2023 study in  the Sleep Foundation, it has been found that those who practise yoga have significantly improved their sleep quality overtime. Yoga relaxes the mind and body which helps to fall asleep quickly as well as deeply. 

2. Opt for massage therapy: Who doesn’t love getting a massage? It surely provides immense relaxation and reduces muscle stress. Now, there is one more reason to get massage therapy—it helps with deeper sleep. According to a 2023 study issued in the Iranian Journal of Nursing and Midwifery Research, massage can stimulate the production of serotonin, a neurotransmitter associated with mood regulation, and aid in the conversion of serotonin to melatonin, the hormone that regulates sleep-wake cycles.

3. Try herbal teas: Herbal teas offer natural alternatives that have shown promise in enhancing sleep quality and addressing various sleep-related issues. Chamomile contains apigenin, a flavonoid known for its calming effects on the brain. Herbalists often recommend it before bedtime due to its soothing properties, potentially aiding in promoting better sleep. A meta-analysis published in the American Journal of Medicine suggested that valerian root, whether brewed into tea or taken in capsule form, could reduce the time required to fall asleep and induce a deeper, more satisfying rest.

4. Listen to gentle music: Listening to music before bedtime or during sleep has been linked to improved overall sleep quality. According to a 2019 study issued in the journal Nature and Science of Sleep, listening to soothing music has shown to increase satisfaction levels with sleep, leading to a more positive perception of the sleep experience.

 

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5. Move as much as possible: Exercise is beneficial for both sleep and overall health. Yet, for some, engaging in intense physical activity within two hours of bedtime might hinder falling asleep. If this isn't an issue for you, there's likely no necessity to modify your routine. 

6. Show some love for indoor plants: While indoor plants can offer benefits, their impact on sleep may vary for each individual. Some people might find the presence of plants calming, while others might not notice a significant difference in their sleep quality. However, creating a healthy and pleasant sleep environment with indoor plants is a holistic approach that can contribute positively to your overall well-being, potentially supporting better sleep in the long run.

7. Take a warm bath in the evening: It appears that age doesn't limit the benefits of a relaxing bubble bath, especially regarding natural sleep aids. A 2023 study published in the Journal of Physiological Anthropology found that women who indulged in a hot bath before bedtime not only fell asleep more quickly but also reported experiencing better sleep quality compared to those who went straight to bed.

8. Hop on essential oil bandwagon: Aromatherapy is known to alleviate stress and anxiety. Essential oils such as lavender, chamomile and frankincense have shown promising effects in aiding sleep and managing insomnia. These scented oils are effective in reducing stress and anxiety levels, common culprits behind sleepless nights.

9. Read a book to bed: Reading a book before bed is one of the natural methods of getting sound sleep. It helps you unwind and relax after a long day. Besides, reading a book is a better alternative than watching screen. The blue light emitted from screens can disrupt your body's production of melatonin, a hormone that regulates sleep. Try to avoid screens at least an hour before bedtime.

10. Practise meditation or deep breathing: Practising meditation and breathing exercises aids in unwinding, calming the mind, and relaxing the body. When integrated into your regular wind-down routine, these activities can become cues for your mind and body, signalling it's time for sleep. Consistent practice can progressively make falling asleep easier and quicker over time. 

 

Related story: 3 Habits of Getting Better Sleep

 

Identifying and addressing the underlying cause of poor sleep is essential for improving sleep quality. Adopting healthy sleep habits, managing stress, creating a comfortable sleep environment. These remedies can support better sleep, but it's essential to identify what works best for you as individual sleep needs vary. If sleep problems persist, it's a good idea to consult a healthcare professional for personalised guidance and support.

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