According to a recent survey, more than one-third of adults globally suffer from insomnia and similar sleep disorders. Some of the key factors contributing to this high prevalence include family history, medical conditions, and, most importantly, unhealthy habits.
Prescription medications, such as Lunesta, Ambien, or Restoril, help you fall asleep quickly and maintain a sufficient number of sleep hours. However, sleep pills come with risk factors such as drowsiness, impaired cognition, and drug dependence, so they are intended for short-term use only. Due to these limitations, many people turn to natural sleep support for optimal wellness.
In this article, gain insight into better sleep habits that promote hormonal balance and mental calmness for sleep hygiene.
How to Fall Asleep Faster Naturally
Most individuals with sleep issues have an unhealthy lifestyle, characterized by a lack of physical activity, excessive screen time, and alcohol consumption. Adjusting your daily routine to include restful sleep remedies along with a healthy lifestyle can have a significant impact on your sleep. Have a look at what to do for sleep quality improvement:
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Deep Breathing
This simple mindfulness practice has a calming effect on the brain. Deep breathing requires you to inhale slowly through your nostrils, hold the breath for a few seconds, and then exhale slowly through your mouth. According to research, slow breathing has a positive impact on patients suffering from insomnia. However, the evidence on how it helps improve sleep quality requires further study.
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Melatonin Supplements
The circadian rhythm is our body’s internal clock, which allows the brain to differentiate between day and night. When disrupted, it triggers sleep disorders where melatonin supplementation serves as an effective remedy. Melatonin is a natural sleep hormone that is crucial at night, helping us achieve adequate sleep.
However, when the circadian rhythm is disturbed, it suppresses the production of melatonin, which can be compensated for through supplementation. Research also supports the role of melatonin supplements in treating sleep issues. However, its overuse can lead to side effects, so it is essential to consult your healthcare provider for the appropriate dosage.
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Natural Supplements
Along with melatonin, another effective way to have uninterrupted nighttime sleep is by having sleep gummies. These natural supplements contain therapeutic cannabinoid compounds that relax your mind without any psychoactive effects.
Research supports the role of CBD in reducing sleep disturbances, so it is one of the science-backed non-pharmacological treatments for sleep issues. However, before long-term use, it is recommended to consult your healthcare provider to avoid any possible side effects.
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Mindfulness Meditation
This is another mindfulness practice beneficial for those facing sleep disturbances or similar issues due to stress. Mindfulness meditation is a powerful exercise that helps achieve mental peace by reducing cortisol levels.
You focus your mind on a single thing with all your senses and let go of negative feelings, which results in emotional regulation and calmness. Once you’re able to reduce stress or anxiety, you will experience fewer night awakenings.
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Warm Water Bath
According to studies, taking a bath in water at 104 Degrees Fahrenheit for about ten minutes can have a positive impact on sleep hygiene. During the bath, your body temperature increases, and afterward, as your body cools down, it signals the brain that it’s nighttime.
Naturally, our body’s core temperature drops during sleep. With warm water, you can initiate this response, helping you unwind and enjoy quality sleep afterward.
Bottom Line
Quality sleep hygiene is essential for mental and physical well-being. All the above-mentioned sleep improvement tips naturally reduce the severity of various sleep issues. However, to make them work, you need to be consistent.
If the issue is severe, consider adopting a holistic approach by combining nighttime relaxation techniques with medication prescribed by a healthcare provider for faster recovery. If you notice no improvement, seek medical help immediately. Remember, sleep deprivation, if left untreated, leads to serious health consequences, so take timely interventions.