In recent years, more and more people are looking for sleep remedies to have a better sleep, both in quantity and quality. It is a well-known fact that people are getting worse sleep in the past decade of so, for various reasons. Are you suffering from any sleep problem? Let’s take a closer look to the common sleep problems, and see if you belong to these categories:
1.Difficulty Getting To sleep
Probably the most common problem. On severe cases, they can be categorized are insomnia, which is a serious health problem with many complications. How would you describe a sleep difficulty? Well, the benchmark for normal sleep is that you should be well unconscious within 30-minutes of sleep attempt.
Some people might take a few hours to finally fall asleep and can even spend the whole night awake.
2.Poor Sleep Quality
Here, you might have no problem to fall asleep completely, however, the problem is the quality. Often characterized by waking up often only by a slight noise or light disturbance. Hence, although they have enough sleep, they might still feel tired on the next day.
3.Low Sleep Quantity
Cause of Sleep Problems
1.Exposure to Cell Phone, Computer, or Tablet Screens
Technology will affect your sleep in more ways than you may realize. Many studies and research have suggested that the blue light emited by your cell phone screen might suppress melatonin, and trigger your brain to stay awake. Yet, with current demands of everyday’s life, it will be hard to truly avoid technologies. At the very least, try to put your devices as far away as possible during your slumber. Besides, a sudden text notification can easily wake people with light sleep.
2.Stress, Anxiety, and Other Psychological Problems
Another common knowledge is that what happens during the day, or even in the past can keep you up at night. Anxiety, stress, and trauma can be the cause of many more health problems other than sleep and should be addressed as soon as possible.
Not using the correct mattress or pillow can disturb your sleep quality and quantity, as well as causing physical pain. Check out our guides for mattresses and pillows. Do you live near a noisy street or neighborhood, or do you have any problem with your bedroom lighting or even interior?
There are some medical conditions that can promote sleep problems. Some of them are:
- Enlarged prostate, more needs to urinate in the middle of the night
- Physical pain like stiff neck and painful joints
Before resorting to sleeping remedies, natural or not, try to address the cause of your sleep problems first.
Do Sleep Remedies Really Work?
Sleep remedies can come in generally two forms: natural and chemical. Of course, as with everything else, natural remedies will always be preferred, as it will cause fewer side effects both short term and long term. So, before we can answer the big question, let us first look at the natural options for sleep remedies:
1. Change Your Routine
Nowadays, electronic aromatherapy diffusers are pretty cheap, you can get decent ones for below $20 such as these ones. You can also get Lavender oils for only around $6 per 10 ml, so, although lavender aromatherapies work differently from person to person, it’s a very cheap experiment worth to try.
As mentioned, stress and anxiety can really disturb your sleep quality and quantity, and we can’t just turn off our worries and stress anytime we want, can’t we? Actually, we can with some mental training in the form of meditations. Even medical professionals have now admitted that meditation is not just some mumbo jumbo, and can actually affect your thoughts, emotions, and even physical state in positive ways. Consider giving this journal by Neurology Now a read, to understand the benefits of meditation better.
Nowadays, you don’t have to join an expensive yoga or meditation class to learn, you can simply do a quick browse or make a small investment for meditation books or guided audio. Consider this guided meditation audio for beginners, or if you prefer to read, this Meditation for Beginners book.
4. Light Conditioning
Your body produced the hormone melatonine -which is very important in regulating your sleep pattern- as you expoxe yourself to darkness. As mentioned, this will include lights from your cell phone screen. On the other hand, your body will only produce melatonin for around 12 hours each day. To make the most of this pattern, make sure to expose yourself to natural sunlight in the morning.
Over-The-Counter Sleep Remedies
If all of the above methods doesn’t work for you, well, maybe it’s time to consider medical aids or supplements. Sleep remedies are definitely a booming business, with more and more people experiencing sleep problems every day. In that regards, there are many variants of sleeping pills, aids, and supplements available in the market, all claiming to be the holy grail. Yet, honestly, very few of them can be effective in the long run.
Before we begin, we strongly suggests to consult a medical professional before you take any sleep remedies. All the different types of over-the-counter sleep aids may contain different substances, and each may work differently. Let’s understand a bit of those substances, and how it may make you sleep more soundly.
Sleep deprivation is more than a serious problem, affecting 1 in 3 adults in America. It can be a hindrance to your productivity, and in severe cases, can cause many health problems. Although the cause can be medical issues, it can also be a byproduct of your habits. Before trying any over-the-counter sleep remedies, consider fixing your habits first, which can be easier than you thought.
Also, consider getting the help of a medical professional. There’s nothing to be ashamed about not getting enough sleep, and you are definitely not alone.