And 5 Other All Natural Cures For The Sleep Deprived.
The drastic rise in our use of technology in recent decades, especially using devices with screens, has caused more sleep interferences than ever before. New research is showing that one of the best ways to treat insomnia is to turn off electronic devices and spend a few nights outdoors.
The reason behind how this benefits sleep cycles has to do with melatonin levels. The hormone that regulates sleep cycles should naturally rise before sleep and gradually decrease throughout the course. People who spend a lot of time staring at screens throughout the day and underneath artificial lights have melatonin levels that did not follow normal patterns.
Researchers took participants in their sleep study on a week long camping trip without flashlights or any other artificial light sources. They found that their sleeping patterns began to follow the natural course of the sun. Scientists are now saying that dimming artificial lights in the evening and beginning each day with bright outdoor light can help sleeping patterns return to a more natural level. If you do go camping make sure to pack one of our instant canopies.
If camping just isn’t your thing but you’re on the lookout for a natural way to treat your insomnia, these five tips may work too:
1. Make your bedroom a sleep friendly place.
Having a television in the room, an uncomfortable bed or pillow, or a hot stuffy room can all have a negative impact on your sleep. Take a look around your room and see what could be affecting the quality of your sleep. Working or eating in bed can have an unwanted effect, as well as any loud noises. A cool, quiet, comfortable room that is a sanctuary for sleep is your best bet.
2. Monitor caffeine and alcohol consumption.
It’s tempting to have a nightcap before bed. The effects of alcohol may be to cause drowsiness, but may actually end up waking you in the middle of the night with a need to urinate, an upset stomach, or headache. Once the pleasant drowsy effect of the drink wears off, you’re left with the disruptive physical discomforts of alcohol.
Too much caffeine during the day will disrupt sleep too. Even if your last cup of coffee is consumed early in the day, the caffeine can remain in your system well into the night. Stop consuming caffeine before noon and limit yourself to no more than two cups a day.
3. Bedtime rituals help.
You may have learned to do this as a child, when a parent would read to you, draw a bath, or tuck you into bed. You can continue to have a bedtime ritual as an adult to help wind down after a long day. A hot bath just a few hours before bedtime, reading a book, or listening to relaxing music can all help.
4. Take a supplement.
It’s okay to give yourself a little help in the form of a natural supplement. Taken a few hours before nightime, a melatonin supplement can help boost lowered levels of the natural hormone that many of us experience as we age. Valerian root is another natural supplement that acts as a sedative and muscle relaxant. Valerian has been used for hundreds of years to effectively help people sleep.
5. Snacks can make us sleepy.
If you’re watching your weight this may not be the best tip for you, but studies show that a cookie or warm glass of milk before bed has a relaxing effect. The reason behind that may be a chemical called tryptophan that foods such as milk, nuts, and tuna contain.