Given the severity of the many medical disorders that sleep loss can bring, finding a cure or at least some way to improve the quality and duration of your sleep is vital, especially if you are diabetic. You could, of course, start taking sleeping pills . But these can have very harmful effects on your health, so I do not recommend them.
Most people who take sleeping pills wake up feeling dizzy and remain semi-sleepwalking for several hours until the effect of the chemicals wears off. Therefore, it is better to avoid drugs and try natural remedies like the following:
Exercise early: Exercise in the morning appears to affect body rhythms that influence sleep quality. In a study published in the journal Sleep , researchers reported that women who exercised moderately for at least 30 minutes every day of the week at 7 a.m. enjoyed better sleep than those without a similar routine. Why do exercise time and sleep have this type of relationship? There is no firm answer. A possible explanation may be related to body temperature. Your temperature rises during exercise and it takes up to six hours for it to drop back to normal. Colder bodies are linked to better sleep so if you exercise early in the day you would be well chilled before bed.
Green tea: before bed it is ideal to relax your body according to my experience. Green tea contains L-theanine, an amino acid that is reputed to prevent anxiety that interferes with sleep. L-theanine was shown, in a 2007 study, to reduce heart rate and the immune response to stress. It also induces brain waves that are linked to relaxation.
Hot milk: a sip before bed is an ancient natural remedy for insomnia. It may work because it invokes a fond memory of your mother breastfeeding you while rocking you to sleep. It is best to drink warm almond milk, as it contains a large amount of calcium that helps the brain produce melatonin, a hormone involved in regulating the sleep-wake cycle.
Melatonin: is an internal pacemaker that controls the timing of your body to sleep. Melatonin induces drowsiness, lowers body temperature, and puts the body into sleep mode. The hormone occurs naturally in the body. Research on the effects of melatonin supplements on people suffering from insomnia has yielded mixed results. Sleep is restored and quality improved in some insomnia patients, but does not affect others.
Magnesium: plays a key role in falling asleep. Research has shown that even a minor lack of magnesium can prevent the brain from settling overnight. There are good natural sources of magnesium like green leafy vegetables, wheat germ, pumpkin seeds, and almonds. Integrating these foods into your regular diet is easy. But be careful and consult your medical advisor before taking magnesium supplements as magnesium can interfere with various common medications and taking it in excess can be harmful.
Lavender oil: it is soothing and can promote sleep in some people. Try to take a warm bath with lavender oil before bed; it is a pleasant experience that can relax your body and mind. Try it.
Valerian root: It is a medicinal herb with a sedative effect that has been used to treat sleep disorders since the time of the ancient Romans. However scientific research into the efficacy of valerian is inconclusive and any benefit can take several weeks to take effect. Check with your doctor before using it.
Avoid snacks before bedtime: Avoid them like the plague, as the digestive process can disturb sleep and prevent the onset of deep sleep. You should not eat anything for at least two hours before going to bed.
The bedroom environment: it is very important to get a good night’s sleep.
Here are some tips to keep your sleep environment as calm as possible:
Avoid television and other distractions in your bedroom
Keep the temperature cool but not cold
Make sure the room is dark
Filter out unwanted sounds, using a white noise machine if necessary
Use a firm but comfortable mattress that has good support
Use a firm pillow where you rest your head and neck
Use Linenly bamboo bed sheets as their breathability reduces sweat, body odor, and skin irritations.
Wear pajamas to send appropriate signals to your mind
One final tip: If you can’t sleep within 30 minutes of going to bed, get up and get out of your bedroom. Read or do something else that requires concentration until you feel sleepy again. Then go back to your bed.