Sleep deprivation is no joke. The condition robs you of living life to the fullest. Mood swings, irritability and poor concentration can put a damper on an already tough day.
Sleep deficiency is more common than you think. According to the National Institute of Health, about 7% to 19% of adults in the U.S. don’t get enough sleep, while 50% to 70% suffer from chronic sleep disorders.
Thankfully, there are workable solutions to help ensure you get a good night’s rest. Let’s help you with a few worth trying.
Hiking
People who hike often say the outdoor activity boosts their mood, improves sleep and reduces depression and anxiety.
Various studies back their claims reiterating that a breath of fresh air is just what the doctor ordered.
Sports medicine physician Dr. Matthew Kampert says besides reducing the risk of heart disease and lowering blood pressure, nature is a great way to get the endorphins flowing.
Exposure to vitamin D helps control the wake-sleep cycle. Exercising and being outdoors raises the body’s temperature, causing your internal temperature to go lower and lull you to sleep.
Natural Remedies
Next up are a few natural remedies that offer sound sleep without the side effects of pills. Warm milk has been found to be an effective natural remedy to improve sleep quality. There are several more remedies you can consider.
Herbs for Sleep
Chamomile, for example, has many health benefits and the herb is typically ingested as a tea. The flavonoids in chamomile tea interact with receptors in the brain and induce sleep.
Liquorice may sound like an unusual choice but the root contains a potent medicinal ingredient that helps with insomnia.
Cannabis
Healthline notes that the cannabis plant has therapeutic benefits and can help restore the natural sleep cycle due to its analgesic properties.
A study found that cannabis concentrates with higher THC levels can reduce REM sleep, which may decrease dreams. For individuals with PTSD, this could mean fewer nightmares.
Cannabis users swear by the power of pre-rolled products to help them fall asleep. The best part is that these products are available in a variety of flavors that make them all the more alluring.
If you’re an avid user, enhance your smoking experience with Juiced Pack infused pre-rolls, crafted for unmatched flavor and potency.
Healthline, however, points out that REM sleep is essential for cognitive and immune health. Long-term use of high-THC cannabis can eventually harm sleep quality.
If you are new to cannabis culture, you should consult your physician before visiting this option.
Sluggers Hit suggests purchasing your product from a brand dedicated to crafting exceptional cannabis experiences. Also, be aware of state regulations concerning recreational cannabis use.
Melatonin
The naturally-occurring hormone regulates the body’s sleep-wake cycle. Melatonin, in liquid or capsule form, can help you fall asleep more easily.
MedicalNewsToday says while there are no specific guidelines for melatonin supplement dosages, experts recommend one to five milligrams as a safe dosage in adults.
Doctors usually prescribe the hormone for people working irregular shifts, jet lag and sleep disorders. It’s normally recommended to take the product 20 minutes to an hour before bedtime.
However, a recent review published in the Journal of Pineal Research found that taking two to four milligrams about three hours before bed enhances sleep-promoting qualities.
Lavender Oil
Lavender essential oil, derived from the plant, has been used for centuries to promote sleep and calmness. It works through aromatherapy, connecting the sense of smell to the brain.
Essential oils work via aromatherapy which links the olfactory system to the brain. When we inhale the scents, they interact with our limbic system, notes Journee Mondiale, influencing emotions, heart rate and hormone production.
Sleep specialist Dr Sarah Thompson tells the online publication that essential oils tap into our bodies’ natural relaxation responses. And herein lies the power of lavender.
Studied extensively for its sedative properties, lavender significantly improves sleep quality.
Lavender oil can be used as a pillow spray, in a patch, massage oil or in an aromatherapy diffuser.
Mindful Meditation
A recent Gallup poll found that Americans sleep less and are more stressed. Women under age 50 in particular are the most affected.
Although the survey didn’t cite reasons for the sharp decline, post-doctoral sleep researcher Gina Marie Mathew believes she knows the answer: increased smartphone use.
Sleep is a vital pillar of health, yet Matthew says most Americans undervalue it. The current systems in place are not conducive for women to get enough quality sleep.
Katie Krimitsos found herself in the same boat and started a podcast. Called Sleep Meditation for Women, the series features Krimitsos acknowledging and attempting to calm the typical stresses confronting women daily.
Sleep meditation may not be everyone’s cup of tea but all it takes is five minutes of mindfulness. You can use several techniques, from breathwork to focus exercises.
Meditation soothes the nervous system and calms the mind, allowing you to wake up with a blank slate the next morning. A quick-step rule is to listen to a guided meditation.
Not ready to take the plunge? Why not try breathing exercises? Meditation teacher Caitlin Cady explains to The Weekly trying to count each breath with an emphasis on exhaling. As an example, she suggests in for 4 and out for 8.
America, We Have a Problem
The Gallup survey points to a bigger problem – most Americans are sleep-deprived. About 57% of adults polled said they would feel better if they got enough sleep.
Besides increased smartphone use, stress could be a huge factor driving the trend. The relationship between sleep and stress is well documented. People who sleep less are more stressed and vice versa.
Sometimes, all you need is a decent night’s sleep to wake up refreshed and rejuvenated, but it’s easier said than done. Incorporating one of the above suggestions into your sleep routine can increase sleep quality and improve well-being.
Hiking, meditation and other natural remedies have been shown to reduce sleep deprivation and insomnia. But it starts with you deciding to confront the condition head-on.
A lack of sleep affects every aspect of our lives, from our relationships to careers. Don’t let it get the better of you.
Don’t forget to always consult your physician before embarking on a new course of action.