Just as it is essential to have a consistent and healthy routine for the daytime, it is equally essential to have a relaxing routine for your sleep time that will help you wind-down and de-stress. Calming and relaxing activities contribute to quieten the stressed mind and promote a sound sleep.
With the hectic schedules we face each day, it is normal for the stress to accumulate. By following a proper schedule every day to unwind, you can promote relaxation for your body that in turn can help you sleep better.
Ready? Let’s look at some natural remedies for sound sleep that can rest you through the night, fight with insomnia, sleep apnea and wake you up with high energy levels.
When you set a regime or follow a routine, you are prepping your mind and body for what is to come. For example, eating a light and a warm meal before 7 in the evening is one of the first steps to sleeping well.
Of course, after a particularly tiring day, you may also want to pamper yourself just a bit before you retire for the night to sleep better. Let’s look at some of the ways you can promote a good sleep.
1. A Warm Bath is One of the Easy Natural Remedies for Better Sleep
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There is nothing more relaxing than a warm bath to soothe the tired body. A quick bath helps to alleviate anxiety, reduce stress levels and promote better sleep. A warm shower helps to lower the core temperature that in turn sends a signal to your body that it is time to relax. A warm shower also helps to relax your joints and muscles by causing your blood vessels to dilate. Did you know that a warm shower is great to loosen that stiff neck and reduce the shoulder pain too?
Directions: Fill the bucket or the bathtub with hot to warm water. Once the tub is filled about halfway, add a handful of epsom salts and a few drops of some essential oils such as the relaxing shantam blend in your drawn bath water.Or if you are taking a shower, apply a bit of our bath oils and have a warm shower to wash off the oils.
2. Ayurvedic Sleep Remedy – Oil the Feet Before Bedtime
This seemingly simple ritual works wonders to relax your tired feet. Take a generous quantity of our relaxing foot oiland massage each foot for a few minutes. Use firm downward strokes that will help to bring the energy levels down. You will also notice a calmer mind and relaxed body after the foot massage.
Related read: Balasana: A yoga asana to promote sleep.
3. Meditation – One of the Best Natural Sleep Remedy
A short meditation is an excellent way to end the evening. It helps to calm your mind and de-stress. Sit in a comfortable position and focus on your breathing. Sit still for a few minutes to release the pent up tension. You can also meditate just before you sleep. You can perform the meditation in Shavasana (corpse pose). Aim for at least 10 minutes to meditate so that it can relax you completely.
Light the diffuser and add a few drops of the nidra essential oil blend or spray some nidra sleep mist to let the wonderful fragrance of lavender calm you. You can also spray the mist on the linen, sheets, pillows and the room to have a blissful sleep.
4. Natural Sleep Remedies for Adults – Use a Natural Pillow
Using the right pillow makes a difference to your sleeping. For example a buckwheat pillow allows constant air circulation in comparison to synthetic fibre pillows. With constant air circulation, the pillow keeps you cool and dry.
A buckwheat pillow will not change its shape or compress under pressure which allows it to reduce the stress on your spine, head and neck. Buckwheat pillows, besides the orthopedic reasons are recommended by chiropractors, massage therapists and physiotherapists to aid in: sleeplessness, allergies, reduce headaches, migraines, snoring, TMJ syndrome, cervical and lumbar subluxations, sleep apnea, etc. Buy Omved’s Buckwheat Pillow here.
You need to keep in mind that how you go about the entire day will affect your sleep patterns as well. Establish a healthy daytime routine, eat healthy foods and stay calm to ensure that you sleep well!
Note: The recommended products do not claim to cure any sleep disorders. It is best to consult your doctor/physician in case your sleep disorder persists.