Do you often feel difficulty in falling or staying asleep? You are not alone… as explained by Centers for Disease Control (also known as CDC), one in five individuals suffers from insomnia, as it affects both adults and young people. And with the passage of time as we grow, the sleep problems become more complex. That’s why it is necessary to develop the habit of sleeping on time so that you won’t suffer in later ages.
Sleep is one of the most important keys to stay healthy and well. It is necessary to maintain restful peaceful sleep daily. It has been observed that the sleep problem in developed countries may arise due to access to advanced technology all the time.
What is Insomnia?
Insomnia doesn’t mean complete loss of sleep as it is basically a sleep problem that might include:
- Trouble in falling asleep
- Sleep for short interval or wake up in the midnight
- Wake up in early morning
- Sleep is not restful or sufficient enough
Side effects of lack of sleep:
It is advisable to take 7 to 9 hours sleep daily. Lack of sleep can cause following condition
- Reduces your productivity. Because if anyone don’t get enough sleep, their mind is tired and it is difficult for them to focus on things.
- It increases stress and depression. People who suffer in insomnia are four times more prone to depression and anxiety than those who takes complete 7 to 8 hours sleep.
- Lack of sleep also worsens many other diseases like blood pressure, depression, obesity etc. This is because proper sleep is essential to make our immune system strong. When we sleep, our body flushes out toxins and also restores brain cells. If you don’t get proper sleep, optimal restoration can’t take place due to which chances of sickness and worsening of other diseases increases.
- Make you drowsy and grumpy all the time
- People with insomnia experiences puffy eyes, swollen face and dark circles
- Negatively affects your memory
- You may gain weight
Ways to reduce lack of sleep without medication:
Medicines are necessary and advised for some diseases however herbal and natural products for sleep are always better because pills prescribed for sleeping does not have a sound effect on our long-term health. Moreover, most commercially available sleep aidsmake you dependent on the drugs and then it becomes nearly impossible to sleep without these pills. Even some time people develop tolerance with the passage of time and needs to increase the dosage to get their desired sleep.
So, it is always better to avoid medicines for sleeping. But then what we are going to do if we find it difficult to sleep?? Don’t worry there are always solution to make your sleep better. We are going to discuss some solution that will reduce your sleep problems. You should try these natural remedies before making yourself used to of sleeping medicine.
- Stick to a proper routine:
If you want to enjoy good sleep it is better to develop a proper routine. Sleeping and waking up on the same time make it your habit. According to Chris Jordan, Director at Johnson and Johnson’s Human Performance Institute, sleeping daily on the same time strengthen the biological clock of your body and make you able to fall asleep and wake up exactly on the same time without difficulty.
- Before bed nix the screen:
The light from the electrical devices like your mobile or laptop always makes it difficult to sleep. According to Richard Blackburn, Sleep Psychologist at Regions Hospital St Paul. The blue light of your devices releases melatonin, which is the hormone that control sleep cycle. So, it is better to put your mobile phones on night shift mode before going to bed or switch them off completely.
- Exercise daily:
Exercise on daily basis in the morning helps to enhance night time sleep as physical activity releases your stress levels and reduces depression.
- Avoid Caffeine:
A survey conducted by Sleep Score Lab suggested that the people who drink 3 to 4 cup coffees in a day sleep at least 26 minutes less than those who drinks less. Caffeine is a stimulant that prevents you from falling asleep so; it is advisable to drink your last cup of coffee at least six hours before going to bed.
Besides doing all these one another good natural source that improve your sleep is Himalayan salt lamp!!!
“Sleep expert believes that Himalayan salt lamp help to improve your sleep”
Himalayan salt lamps are funky looking salt crystal that has a bulb inside. According to Coros the Himalayan lamp naturally cleans air and thereby serves as a perfect ionizer. The pinkish hue produced by these lamps is very soothing and far better than bright light of most night lamps.
As we know we are surrounded by technologically advanced products that releases electromagnetic radiations around us. These radiations that produce positive ions disturb our sleep pattern because they reduce blood supply to the brain. Nature produces negative ion that neutralize these harmful positive ions. That’s why we feel more relax when we spend our time near beaches or at any hill station. But the good news is we can have this relaxation at home also by keeping salt lamps within our houses. Himalayan salt lamp has the ability to generate negative ions just like nature that cancel the destructive positive ions from our surroundings.
Salt lamps absorb water vapors from atmosphere. When we switch on the lamp, heat is produced that results in the evaporation of these water vapors and during this process negative ions also form, which helps to make us stress free plus reduces our anxiety and depression thus contributing to a good night sleep.
So, in short if you want to avoid medicine for sleeping, keep salt lamp in your house. It will relax your mind and helps you in achieving a peaceful sleep.