7 Remedies for Better Sleep

Getting a good night's sleep is energizing, satisfying, and vital part of healthy life. However, per the National Sleep Foundation, most of the people report having insomnia at least a few nights a week. Although the National Sleep Foundation recommends getting seven to nine hours of sleep at a night. Whether you have trouble falling asleep or wake earlier than you'd like, you can use a wide variety of natural approaches for a better night’s sleep.

Conventional sleep drugs will knock you out, but leave you with that almost unavoidable morning grogginess. Long-term use of these drugs can also lead to a dependency on them. To sleep more deeply and awaken refreshed, try some of the following seven natural options for a better night’s sleep.

Eating more fruits and vegetables: Fruits, vegetables and absorbable forms of calcium and magnesium are great remedies to increase the melatonin level in the body and help with better sleep. Consumption of vegetables such as tomato, pumpkin, spinach, cabbage, carrot, etc. will really help and more prefer.

Create a sleep-friendly environment: A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Sometimes even small changes to your environment can make a big difference to your quality of sleep. A completely dark and quiet room, comfortable bed, and a room temperature between 60 to 65 degrees are an excellent idea for better sleep.

Avoid caffeine, nicotine, and alcohol: One cup of coffee in the morning does no harm - stay away from these stimulants at least six hours before bedtime. Also, take it easy on the alcohol. One drink might help you relax, too much of it can cause you to awaken too early. 

Stay away from computers, televisions, and work related tasks an hour or two before bedtime. 

Cultivate spirituality in your life, try to turn around that lack of control feeling you may have over your life, and release it to a higher power. This will relieve your need to control every aspect of your world.

If you are having difficulty sleeping at night, try drinking a glass of water and use a pinch of salt on your tongue. Usually, within a few minutes, you should notice a calming effect. It is believed that this combination alters the rate of electrical discharge inside the brain, thus inducing sleepiness. A cup of yogurt before bedtime seems to help also.

Herbs and nutrients can help you get a hold on sleep disturbances too. Many products contain multi-combination formulas that include ingredients like Valerian root, passionflower, skullcap, and chamomile are most helpful. Nutrients like inositol, Gaba, taurine, calcium, magnesium, and vitamin B6 work well too. Melatonin a hormone secreted by the pineal gland, it can help regulate your sleep/wake cycle.

Be smart about what you eat and drink: Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime. Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn. Avoid drinking too many liquids in the evening. Drinking lots of fluids may result in frequent 

There are so many natural alternatives to explore to increase your success in getting a better night's sleep. Try some of these, one or more of them might just be your ticket to many nights of more consistent and permanent blissful sleep!