The global sleep problem is huskier than we would like to admit.
They say there’s nothing to worry about when you have a sleepless night. But isn’t it what each of us once said before getting into trouble? Got into a fight. Crashed the car. Failed to focus on an exam.
Everyone knows sleep is essential for mental and physical health, but few are aware of how paramount it is. It’s the moment people stop taking sleep for granted. Sleep deprivation has the same effects alcohol intoxication has on the body.
The CDC states that 35% of adults don’t get 7 hours of sleep per day, and lack of sleep costs the USA over $400 billion lately. 40% of people age 40 to 60 get less than the recommended amount of sleep, and 20% of teenagers sleep less than 5 hours per night.
How can you tell if you are sleep deprived? The average individual needs 10-15 minutes to fall asleep. If you pass out earlier, you are sleep deprived. Sleep deprivation is a more prevalent issue than we are ready to accept. 50 to 70 million people in the USA experience a sleep disorder, and 50% of the USA residents report dealing with snoring issues.
Add pro-sleep foods to your diet
What if we tell you that some foods steal your sleep and others encourage it? It shouldn’t be surprising that the things you eat and drink play a crucial role in your sleeping habits. Many contain ingredients that can help you relax or get drowsy.
Over 15% of adults are using some sleep aids, their physicians recommended, to deal with a sleep disorder. But the frequent use of sleep med is associated with a higher mortality rate, so it’s better to look for natural remedies. Your diet is the main factor that impacts your sleep pattern, so start from here.
Foods you should include in your dinner meal or night-time snack.
- Cheese is rich in tryptophan, an amino acid that encourages neurotransmitter serotonin production, which your body needs to relax and fall asleep.
- Almonds contain tryptophan, calcium, and magnesium that improve sleep quality.
- Salmon provides your body with omega-3 fatty acid DHA that promotes snooze.
- Whole-grain crackers are carb-heavy meals that cause your body’s blood levels to grow and regulate your sleep-wake clock.
- Cherries are the only edible source of melatonin (sleep hormone), so replace the dessert with a bowl of fruits. When you’re not in season, use frozen cherries to make a smoothie or get a glass of tart cherry juice before going to bed. The Journal of the Federation of American Societies for Experimental Biology revealed that drinking two glasses of cherry juice helped people with insomnia sleeping for an extra 90 minutes.
- Low-fat milk relieves the uncomfortable burns that keep you up at night.
- Bananas are rich in sleep-promoting carbohydrates, magnesium, potassium, and tryptophan that promotes muscle relaxation.
Adding the above foods to your diet isn’t enough, but you also need to remove some sleep-deterring ones. Coffee and caffeine-rich drinks and foods, spicy foods, and fatty foods can mess with your sleep.
CBD for sleep
The CBD market exploded because cannabidiol promises to bring unmatched benefits. Cannabinoids interact with the human endocannabinoid system that maintains a state of homeostasis. Some research shows that CBD products can improve sleep because they address the causes that trigger insomnia.
Some factors that make you sleep poorly are mental health problems like anxiety, depression or PTSD, medication, physical conditions, caffeine, or environmental factors like an uncomfortable bed and laud noises. CBD products like the ones from organiccbdnugs can treat the causes of sleeplessness. A study published in 2019 involved 70 subjects, with 47 suffering from anxiety and 25 dealing with poor sleep. They received CBD capsules daily, and in the first 30 days, 80% of them reported lower anxiety levels and 67% improved sleep. CBD also relieves pain, that often disrupts sleep.
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Other natural remedies for sleep
Conventional drugs are harmful when used long-term, but you can replace them with all-natural herbal ones. (However, when dealing with a diagnosed condition, it’s always recommended to follow the doctor’s advice and take the medicine they prescribe. 70 to 90% of the people dealing with insomnia also experience a medical condition like pain, GSD, or hypoxemia, and they need prescription drugs to improve sleep. But when experiencing mild sleeplessness with no medical condition to trigger it, the following natural remedies can help.)
Chamomile tea is delicious, simple, and useful. People have used it as a relaxation method for years, and the latest research shows that it functions like a mild sedative that eases insomnia, reduces anxiety, and calms nerves. To promote sleep, use two or three tea bags for a cup of tea.
St. John’s wort is a yellow flower that can ease depression symptoms. You can make a tasty tea to fight insomnia and anxiety. Don’t use it during summer because it makes your skin sensitive to UV rays.
Valerian is similar to chamomile tea, and folk practitioners often use its roots to promote relaxation. Medical studies also show that valerian root can help people fall asleep faster and sleep more soundly. However, you shouldn’t use it long-term and always ask your physician before starting a regimen.
Passionflower is a tropical flower with a delicious taste and mild-sedative powers. Steep a teaspoon of passionflower in boiling water for 10 minutes and prepare a cup of warm drink to sip before getting to bed.
9 million Americans use prescription drugs to fall asleep. But considering the side effects these aids have, it’s better to reach for help and lower the frequency of sleep med use. Did you know that the people who are using sleep pills are 40% more likely to develop cancer? There are around 5000 sleep centers and labs in the USA, so you can seek guidance if you find it difficult to sleep at night.
If you tried the natural remedies, this article recommends, and you still experience insomnia, meet with your doctor, and address the problem.