Can’t get to sleep? These remedies will help you get a good night’s rest.
Sleep deprivation is no joking matter. Try as we may, there are nights where work stress and personal concerns keep us past our regular bedtimes. Should these nights become less of a one-off occurrence, you could have a worrying trend on your hands.
Sleeping less than five hours daily can increase one’s risk of mortality by up to 15 percent, a Harvard analysis of three studies showed. Lack of sleep has also been linked to bad decisions, acne in adults and believe it or not, more stress. If stress is definitely the cause, munching on these superfoods may come in handy.
Can’t seem to pinpoint the cause of sleepless nights? These four remedies offer a holistic solution for poor sleep.
1) Have a caffeine curfew
To face a busy day, many of us find energy in coffee. We may reach for another cup to stay alert during an afternoon meeting. Coffee stimulates the central nervous system to achieve these desired effects, so consuming it too late in a day makes falling asleep challenging.
Implementing a coffee curfew that starts from 2pm will help, according to Dr. Nikki Martinez, a health expert with The Huffington Post.
2) Adopt good breathing (Don’t dismiss tech remedies!)
Yes, we are referring to the popular 4-7-8 breathing technique by Dr. Andrew Weil, that contains elements of meditation to help your body relax.
If not, technological solutions such as a wearable sensor by 2breathe Technologies promises to put users to sleep by detecting breathing patterns and playing musical tones.
3) Restrict calories by 25 per cent
According to researchers at the Pennington Biomedical Research Center, restricting calories results in better sleep, happier moods, less stress and a higher sex drive.
The two-year study involved 200 healthy men and women between the ages of 20 and 50. They were divided into two groups: One required participants to restrict their calories by 25 per cent, while the other allowed them to continue with normal eating preferences.
4) Cool the room
Renown nutritionist Shawn Stevenson believes that a chilly room is essential for quality sleep. Our bodies cool down when it is time to sleep, so an environment that is too heated can be disconcerting. The perfect temperature for sleep is from 15.6 to 20 degrees Celsius, studies have shown. Perhaps it’s time to sleep with a fan on humid Singapore days!
If a combination of home remedies doesn’t work for you, be sure to seek professional help for a tailored solution.