Best Home Remedies to Cure Sleep Deprivation

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Of all our basic necessities, sleep is probably one of the most important. It is also one of the most common complaints that people have today – that they are not able to sleep. Difficulty sleeping affects millions of people all over the globe. For some people they have difficulty falling asleep and yet others, wake up in the middle of the night and cannot fall back to sleep. When one does not get adequate snooze time, the next morning can extremely suck. Sleep deprivation causes one to feel tired, cranky, unable to concentrate, and leads to poor work performance and failing grades in school.

 

Best Home Remedies to Cure Sleep Deprivation

 

There Is Hope for Sleep

The treatment of sleep using pharmaceutical drugs is not recommended; the majority of these medications are prohibitively expensive, many of these medications have undesired side effects and are also addictive. Sadly what most people forget is that there are natural ways to promote sleep that are not only cheap but also work. The best way to improve your sleep is to develop good sleep hygiene. Just like you need to eat and poop, you also need to adopt good habits for sleep. Here are a few simple natural ways to cure sleep deprivation.

 

Also read: Side Effects Of No Sleep

 

Develop a Sleep Schedule

Sleep schedule. The vast majority of people who have problems with sleep never go to bed at scheduled times. Most people sleep very late and are not able to get up in the morning. So the first step is to develop a sleep schedule and this means going to bed and getting up at the same time, even during the weekends and holidays. This type of schedule reinforces the sleep-wake cycle and helps with promotion of good sleep. However, initially you may have problems falling asleep right away, especially if you’re used to sleeping late. So if you do not fall asleep in 15-20 minutes, do something relaxing for 30 mins and try again. Never agonize of not being able to sleep, rather do something else.

 

Don’t Eat Before Bed

Stop eating and drinking before bedtime. One very common reason why people have sleep deprivation is because they eat late. This then causes abdominal discomfort, rumbling, acid reflux, and nausea. Eat your last heavy meal at least 2 hours before bedtime. If you are hungry before bedtime, eat a small snack instead. At the same time avoid drinking alcohol and coffee before bedtime. Both these social beverages induce the urge to urinate in the middle of the night. In addition, coffee can also cause heartburn that can wake you up from sleep.

 

9 Extra Tips for Getting Wholesome Sleep

  1. Do not take a nap just before bedtime. If you have a habit of taking naps, they should be short and limited to less than 30 minutes; preferably take your nap at noon.
  2. Do not exercise just before bedtime. Many people go jogging or do intense physical activity late at night and then find it difficult to wind down. If you need to exercise do so in the early evening.
  3. Keep your bedroom neat and tidy. These days most people have a TV and computer in bedroom, and some even have all types of snacks on the nightstand. Your bedroom is not the kitchen or the living room; it is a place where you are sleep. Keep the bedroom free of all junk like the TV and do not snack in bed. The more distractions you have, the less likely it is that you are you going to fall asleep. If you want, you can listen to some soothing music.
  4. Turn off your mobile. Probably one of the most common reasons why people can’t sleep is because they leave their mobile phone on at night. There is nothing more irritating than all types of sounds coming every time you get a message or a text on your mobile. Unless you are the only heart surgeon or police officer in town, there is absolutely no reason why your mobile should be on at night.
  5. Keep the bedroom temperature comfortable. One very common reason why people can’t sleep is because the bedroom is either too hot or too cold. So close the shades and ensure that the room temperature is ideal for sleeping.
  6. Have a firm mattress and clean sheets. Many people never change their bed sheets regularly. In fact some people use the same pillowcase and bedsheet for months on end. This often leads to a stale smell, and collection of dead skin and debris. So change your bedsheets least once a week. Sleep will come easy when you sleep on fresh linen.
  7. One of the ways to induce sleep is to have a nice warm shower or bath just before bedtime. This allows your body to unwind and relaxes the muscles. So make it a habit to have a shower just before bedtime.
  8. Limit people and pets. In general on a single queen-size bed, there is only enough room for two people. If you have kids, they ought to sleep in their own room. If you love pets, then it is better to let them sleep on the floor. The more congested your bed becomes, the more difficult it is to move in bed.
  9. If you are stressed, de-stress yourself. Easy ways to release stress is to practice yoga, meditate, do some deep breathing exercises, or just read a book before bedtime.

 

Natural Herbs

Finally, there are a number of herbs and health supplements on the market for sleep- most do not work. One of them that works is melatonin. Unfortunately, melatonin does not work in everyone and its sleep-inducing effects are inconsistent. The only way to know if it will work for you is to try it out. The only good thing about melatonin is that it is relatively safe and a lot cheaper than all prescription sleep medications. Sleep deprivation is not something that should be taken lightly. Try these tips, they may help!

 

 

happywheels

Small business owner and freelance writer - lover of travel, culture, and learning new languages!

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