HomeHealth & Wellness12 Tips To Sleep Well

12 Tips To Sleep Well

Nowadays, sleeping well can be an obstacle in people’s lives. Due to the rush of everyday life, many people leave something to be desired in the time and quality of sleep and do not give it much importance. 

Studies show that 65% of people have poor sleep quality. And only 7% of these people look for a health professional to find a solution. 

In addition, many of them self-diagnose insomnia while the minority have a professional diagnosis. 

Factors That Interfere With Sleep

  • Activities that stimulate and make you hyperactive before bed 
  • Sleep in places that are uncomfortable and with low light. 
  • Use of drugs 
  • noises 
  • Cell phone use before bedtime
  • Play on mobile, video games, and computer before bed 
  • Eat a lot before bed.

In addition, the elderly tend to have more insomnia because of habits resulting from old age. 

Poor Sleep Quality Can Cause Diseases Such As

  • Emotional and neurological illnesses
  • Heart disease 
  • lung diseases
  • Obesity 
  • Airway obstruction 
  • attention problems 
  • memory problems 
  • Irritability 
  • Low performance at work. 

To sleep well, you need to have the same time to sleep and the same time to wake up.

Yes, it regulates the sleep cycle. 

It is essential to avoid the use of electronics before bed as much as possible because the white light, which is used in

cell phones, computers, and televisions make us more alert. 

12 Tips To Sleep Well

  • Do physical activity 
  • Practice relaxation activities before bed 
  • take a hot bath 
  • avoid nicotine
  • Avoid alcoholic beverages 
  • Avoid overeating before bed 
  • Take a nap after lunch (until 3 pm)
  • Have a dark, quiet, and relaxed environment 
  • Sunbathing can help regulate your daily sleep pattern 
  • do something relaxing
  • Don’t stay in bed awake 
  • Drink chamomile tea.

Home Remedies To Sleep Well

Home remedies are a great way to encourage sleep and help the body relax without having health risks such as addiction or worsening insomnia.  

The effects of home remedies may not be immediate as pharmaceutical remedies are much more robust and can stimulate side effects.

Five Home Remedies To Sleep Well 

1 – Melatonin

Melatonin is a hormone produced by the body, more specifically by our brain; it is responsible for providing restful sleep to help us sleep well. 

The natural production of melatonin is higher in younger people. That’s why it’s essential to replace this hormone. In addition, melatonin may even help with cancer treatment and lessen the side effects of chemotherapy. 

How To Replace Melatonin? 

In the past, it was necessary to import. Currently, Anvisa has released the use of melatonin. We can find it in compounding pharmacies, and you need a prescription. 

This hormone is also present in some foods, such as:   

  • Nuts
  • chestnuts
  • Almonds
  • Kiwi 
  • Banana
  • Prune
  • Strawberry
  • Yogurt
  • White cheese 
  • Milk
  • Oat.

2 – Valerian

Valerian has two main functions: colic relief and anxiolytic. This root helps keep us relaxed by providing a better quality of sleep. It can be found in two forms: tea or extract. 

Valerian Tea Preparation: 

One tablespoon of dried valerian root 

300 ml of water

Put the water and the root to boil for 10 to 15 minutes. Remove from fire and strain. 

In the form of extract (supplement), a dose of 300mg to 900mg of 0.8% should be ingested.

3 – Hops 

It is used in the production of beer but is effective against insomnia in the form of tea. It helps with relaxation and has potent antioxidants for health.

Preparation Of Hop Tea: 

One teaspoon of hops 

1 cup of boiling water 

Add the hops to the boiling water and let it rest for 10 minutes. It must be taken for 30 to 60 minutes

before bedtime. 

*Not to be taken during pregnancy without medical supervision.

4 – Lemon Balm

Lemon balm tea is one of the best-known teas used for years to treat insomnia. It calms the nervous system and facilitates sleep.

Preparation Of Lemon Balm Tea: 

Two teaspoons of lemon balm leaves

500 ml of boiling water

Place the lemon balm in a teapot or milk jug with boiling water. Cover and let the excellent strain, and consume 30 to 60 minutes before bed.

5 – Chamomile

Chamomile is used as a natural remedy to treat anxiety and insomnia. It is a mild tranquilizer and sleep inducer.

Preparation Of Chamomile Tea: 

One teaspoon of chamomile 

1 cup of water 

Place the chamomile in the boiling water and let it steep for approximately 7 minutes. 

After that, strain, and it is already free for consumption. 

If none of the natural remedies help to treat insomnia, it is necessary to look for a specialist doctor to evaluate your sleep and treat you so that you can sleep well and have a better quality of sleep.

Also Read: Sleep vs Weight Loss: How Can Unregulated Sleep Harm You?


Latest Articles