Natural and At-Home Remedies to Cure Sleep Deprivation
Getting enough sleep is crucial for your mind and body to function correctly. Sleeping for a few hours might seem reasonable for you, but the continuous lack of sleep is detrimental to your body. Poor sleep leads to many risks and health issues, and severe sleep deprivation can even cost you your life.
What Happens When You Lack Sleep and are Sleep Deprived
If you deprive yourself of sleep, you must be aware of the negative impact it brings to your physical, mental, and emotional health. What happens to your health after sleep deprivation?
Here’s what happens:
- Develop Poor Memory
- Constant Fatigue and Drowsiness
- Mood Swings
- Weakened Immune System
- Prone To High Blood Pressure
- Risk of Diabetes
- Poor Cognitive Function
- Loss of Focus
- Rapid Weight Gain
- Poor Balance and Body Coordination
- Low Sex Drive
- Risk of Heart Failure
These are just some of the things that you may experience after losing too much sleep. Your body becomes weak, and the way your mind functions changes as well.
Effective Techniques for Better Sleep
Relying on sleeping pills will not benefit you in the long run. If you prefer using natural remedies or recreational activities you can do at home; you can opt to take that path.
An excellent advantage of natural resources is the lack of side effects that you typically get from some medicines in the market.
Here is a list of some methods you can do to help you sleep better at night.
1. Drink warm milk or honey.
Winding through the day with a hot mug of milk and honey is one of the natural remedies for relaxation. Milk includes the sleeping tryptophan amino acid, which raises the quantity of serotonin, a hormone in the brain, which is a natural sedative.
Carbs, like honey, help transfer the hormone faster to your mind. If you’re starving for a snack, a turkey sandwich delivers the power of tryptophan and carbohydrates; or attempt milk-based banana for some vitamin B6 that helps to transform tryptophan to serotonin.
2. Create a sleep-friendly atmosphere.
For those with insomnia, a calm, sleeping atmosphere is essential for continuous sleep. Perhaps one of the most efficient natural sleep cure is digital clock removal and other electronics such as cell phones and laptops.
Even if you do not wake up at night, your sleep cycle may be disturbed by pings from your cell phone or email. Ensure that your shades are drawn tightly against outdoor lights. It’s best to have a room temperature between 60 and 67 degrees for maximum convenience.
3. Practice a sleeping ritual.
If you always appear to sleep poorly, it could be because you don’t follow a bedtime ritual. One of the most straightforward natural sleep cures: Prioritize going to sleep and waking up all day at the same moment.
Introducing daily practices such as sleeping in the bed and listening to songs will also assist in calming and preparing your brain for sleep. Try to put your mobile or iPod on a timer and take nods for your favorite melodies.
4. Use a weighted blanket.
By using a weighted lap blanket or full-body blanket, you will be able to sleep better. Weighted blankets can enhance serotonin. Weighted blankets are intended to give the user a hot, soft-grip, which imitates the sense of being held.
This type of pressure was confirmed to increase serotonin, a sleep-regulatory neurotransmitter that has a calming effect. Similarly, a weighted blanket stimulates your body to generate oxytocin that can alleviate pain and stress while strengthening your immune system. It can also aid you to sleep easier in the evening.
Weighted blankets can also help diminish anxiety. A weighted blanket might assist by reducing exercise in the nervous system and reducing stress. A weighted blanket with gentle meditation could help you to sleep rapidly.
5. If you’re tired, go to sleep.
Sleep struggle only contributes to disappointment. If you’re not comfortable after 20 minutes, leave your bed, come to another space and relax until you’re weary enough to sleep, like reading or listening to the songs.
6. Don’t be a clock-watcher at night.
Starting at a clock in your bedroom can cause more pressure. Which, in turn, making it difficult to fall asleep, whether you try to fall asleep or wake up during the evening. Turn the top of your clock away from you.
If you wake up at midnight and you can’t sleep in about 20 minutes, get up and participate in a quiet, relaxed exercise, like reading or listening to songs.
7. Keep your light dim.
Bright light can boost your inner or body clock, which makes it hard to go back to sleep. When your eyes become heavy, and you are prepared to sleep, come back to bed.
8. Avoid alcohol, cigarettes, and heavy afternoon dinners.
Sleep can be disturbed by alcohol, smoking, and caffeine. Eating fatty or spicy foods can trigger indigestion pain that can render sleep difficult. If possible, prevent eating big dishes 2 to 3 hours before bedtime. Try a light snack 45 minutes before sleep if you still have starvation.
9. Relax
Your body requires time to move to a sleep mode, so spend the last hour in a soothing exercise like reading before bed. Some individuals can find it difficult to fall asleep using an electronic device such as a laptop.
Sleeping becomes hard because of the specific sort of light emanating from these machines is being activated in the brain. If sleeping is difficult, prevent electronics before bed or midnight. If you can’t sleep, go to another space and relax until you’re bored.
Work equipment, pcs, and TVs should be removed from the bedroom area.
10. Take full advantage of the sunshine.
Natural light ensures that your inner clock is in an excellent sleep-wake process.
Takeaway
Sleep is vital to ensure that an individual’s safety and well-being are ideal. Sleep is as essential as frequent workouts and a healthy diet when it comes to your welfare. Providing proper rest can also help avoid weight gain, heart problems, and more widespread diseases or disorder.
Please share this article to help spread the word of health and wellness to everyone we can and share your tips, ideas and opinions in the comment section below!
These are all great tips! Unfortunately my sleep issues are kid related! When hubby is home and doesn’t work the next day, he takes over, so I can get at least one good night rest each week. I will keep these ideas in mind for my next night off from kid duty!
Hi Tamara,
Yes haven’t little ones is whole different world for sleep problems and every day life. I hope my tips help you when your husband has another day off and you get a great night’s sleep because it is so important for over all health both physically, mentally and emotionally. Thanks for stopping by and commenting.