How to Sleep Peacefully at Night – Tips & Tricks

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Sleep Peacefully

Many people have problems with having a restful sleep at night. In many cases, they experience short–term insomnia. This is a common sleep disorder, which can make people fall asleep until it is time to wake up. The amount of sleep varies from one person to another, but most adults need seven hours of sleep at night. [1]

Home remedies can help you if your sleeping patterns are affecting your quality of life. It is very important to have good night’s sleep, just like regular exercise and a healthy diet. Poor sleep can have negative side effects on your hormones, brain function, and exercise performance.

Also, it can cause you to gain weight and increase the risk of diseases, in both children and adults. [2,3] When you have good sleep, then you eat less, exercise better and you are healthier. You need to talk with your doctor before you use some of the below-mentioned home remedies, so you avoid any side effects.

Sleep Peacefully at Night

Here are some home tips and tricks which can help you to have peaceful sleep at night:

Yoga:

Yoga is a system of relaxation, breathing, exercise, and healing. Its origins are in Indian philosophy. Yoga has been described as the union of the mind, body, and spirit. One study done in 2017 was shown that yoga can help to relieve the symptoms of insomnia and help you to sleep better at night. [4]

Get a comfortable bed, mattress, and pillow:

The bed quality can affect your sleep. The poor quality of your bed can increase your chances of lower back pain. It is recommended to change your bed, mattress, and pillows at least every 5 – 8 years. [5]

Lavender oil:

This natural cure is used to improve mood, reduce pain and promote sleep. When you are taking it orally, then it can be more effective. One study done in 2014 was shown that lavender oil capsules are beneficial in improving sleep patterns in people with depression when taken with an antidepressant. [6]

Also, people showed lowered levels of anxiety, which will allow you to have better sleep. You can take 20 – 80 mg of lavender orally each day or use it as directed. Also, you can add lavender essential oil to a diffuser or spray it onto your pillow. You can drink lavender tea too. Usually, taking lavender is safe, but in some cases, it can cause nausea, constipation or headache, so you should be careful about the usage.

Cut back on sugar:

Sugar can give you a burst of energy, but this is short–lived and cause uneven blood sugar levels. This can disrupt your sleep in the middle of the night as blood sugar levels fall.

Reduce irregular or long daytime naps:

The short power naps are beneficial, but the long or irregular napping during the day can negatively affect your sleep. When you sleep during the day, this can confuse your internal clock, which means that you will struggle to sleep at night. If you cannot stop sleeping during day, then you need to try taking short naps, so you will have quality sleep at night.

Exercise regularly:

It has been shown that people, who exercise regularly, sleep easier and sleep more soundly at night, compared to people who do not exercise. There was a myth that exercising before bedtime can disrupt sleeping, but it has been shown these people sleep better compared to people that do not exercise. [7]

Use bright light:

You should use a bright light because it can help to manage your circadian rhythms. You should avoid bright light in the evening and expose yourself to sunlight in the morning. These actions will help to keep your circadian rhythm in check.

Do not consume caffeine late in the day:

It has been shown that caffeine has many different benefits and it is consumed by 90% of the population in the US. A single dose of coffee can enhance your energy, focus, and sports performance. But, when you consume it late in the day, then caffeine can stimulate your nervous system and it can stop your body from naturally relaxing at night.

One study was shown that consuming caffeine up to six hours before bed can significantly worsen sleep quality. Caffeine can stay elevated in the blood for six to eight hours, so it is not recommended drinking large amounts of coffee after 3 – 4 p.m., especially if you have trouble sleeping or you are sensitive to caffeine. [8]

If you want to drink a cup of coffee in the late afternoon or evening, then you should stick with decaffeinated coffee. Also, you should look for hidden caffeine, like in chocolates, because even the smallest amounts can affect your night sleep.

Gingko Biloba:

This is a natural herb that has many health benefits and it can aid sleep, relaxation, and stress reduction. You can take 250 mg of ginkgo Biloba 30 – 60 minutes before you go to bed, but talk with your doctor if this dosage is recommended for you.

Magnesium:

This is a naturally occurring mineral and it can help to relax muscles and give you relief from stress. It can help you to have healthy sleep patterns at night. You can add foods rich in magnesium in your diets, such as whole grains, brewer’s yeast, blackstrap molasses, cashews, almonds, wheat bran, dark leafy green vegetables, legumes, and seeds. [9]

Do not drink any liquids before bed:

When you drink large amounts of liquids before bed, then you can have excessive urination at night and this can affect your sleep quality and daytime energy. Hydration is vital for your health, but it is wise to reduce your fluid intake in the late evening.

You should try not to drink any fluids one to two hours before you go to bed. Also, you should use your bathroom before you go to bed, so this can decrease your chances of waking in the night.

Acupuncture:

There are some studies in which are shown acupuncture can help you to have peaceful sleep at night, so it is worth trying it.

Magnesium:

This mineral is responsible for over 600 reactions in our bodies. It can help to improve relaxation and enhance sleep quality.

Avoid alcohol:

Alcohol can disrupt your sleep, so you need to avoid drinking it in the evening. Initially, alcohol may induce sleep, but as it leaves the body, it can cause an increase in the body temperature and it can trigger the sympathetic nervous system. [10]

As a result of this, alcohol hinders your ability to stay asleep and as time passes, you need more and more each night to fall asleep, so this is not a good formula for health or sleep.

Relaxation response:

This is mind–body response, which happens after following specific instructions that are patterned closely after transcendental meditation.

Power down:

It is noticed that the soft blue glow from your tablet, cell phone or digital clock on your bedside can hurt your night sleep. You should turn off computers, TVs and other blue–light sources an hour before you go to bed. If you cannot shut off some display, then cover it.

Do not eat late in the evening:

When you eat late at night, this can negatively affect both sleep quality and the natural release of melatonin and HGH. So, the quality and type of your late-night snack can have a big role in your sleeping. In one study, people have eaten a high–carb meal 4 hours before they go to bed and this helped them to fall asleep faster.

In another study was shown that a low–carb diet can help to improve sleeping, so this is indicating that carbs are not always necessary, especially if you are used to a low–carb diet. [11]

Take a relaxing bath or shower:

It has been shown that a relaxing bath or shower can help you to sleep better at night. It can help to improve the overall sleep quality, especially among older adults, who fall asleep better. In one study, people have taken a hot bath 90 minutes before they go to bed and they have noticed improved sleep quality and helped people to get more deep sleep.

If you do not want to take a full bath at night, then you can bath your feet in hot water, because this can help you to relax and improve your sleep.

Massage:

There was one study in 2015 in which was found that massage therapy can benefit people who suffer from insomnia by improving their sleep quality and daytime dysfunction. Massage can help to reduce depression, anxiety, and pain. If you cannot afford a professional massage, then you can make self – massage. [12]

Also, it is beneficial to have a partner or a friend who will give you a massage. You need to allow your mind to focus on the feelings and sensations of touch as your mind wanders.

References:

[1] Suni E. How much sleep do we really need? Sleep Foundation. 2021. Retrieved from www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

[2] Beccuti G, Pannain S. Sleep and obesity. Current Opinion in Clinical Nutrition & Metabolic Care. 2011;14(4):402–12. doi:10.1097/MCO.0b013e3283479109

[3] Javaheri S, Redline S. Insomnia and risk of cardiovascular disease. Chest. 2017;152(2):435–44. doi:10.1016/j.chest.2017.01.026

[4] Datta K, Tripathi M, Mallick HN. Yoga Nidra: An innovative approach for management of chronic insomnia- A case report. Sleep Science and Practice. 2017;1.

[5] Jacobson BH, Boolani A, Smith DB. Changes in back pain, sleep quality, and perceived stress after introduction of new bedding systems. Journal of Chiropractic Medicine. 2009;8(1):1–8. doi:10.1016/j.jcm.2008.09.002

[6] Koulivand PH, Ghadiri MK, Gorji A. Lavender and the nervous system. Evidence-Based Complementary and Alternative Medicine. 2013;2013:681304. doi:10.1155/2013/681304

[7] Dolezal BA, Neufeld EV, Boland DM, et al. Interrelationship between sleep and exercise: A systematic review. Advances in Preventive Medicine. 2017;2017:1364387. doi 10.1155/2017/1364387

[8] Drake C, Roehrs T, Shambroom J, Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine. 2013;9(11):1195–200.
doi:10.5664/jcsm.3170

[9] Cao Y, Zhen S, Taylor AW, et al. Magnesium intake and sleep disorder symptoms: Findings from the Jiangsu nutrition study of Chinese adults at five-year follow-up. Nutrients. 2018;10(10):1354.

[10] Stein MD, Friedmann PD. Disturbed sleep and its relationship to alcohol use. Substance Abuse. 2005;26(1):1–13.

[11] Afaghi A, O’Connor H, Chow CM. Acute effects of the very low carbohydrate diet on sleep indices. Nutritional Neuroscience. 2008;11(4):146-54. doi:10.1179/147683008X301540.

[12] Hachul H, Oliveira DS, Bittencourt LRA, et al. The beneficial effects of massage therapy for insomnia in postmenopausal women. Sleep Science. 2014;7(2):114–6.
doi:10.1016/j.slsci.2014.09.005

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