If you’re constantly low on energy, have fluctuating moods, or find it difficult to fall asleep or stay asleep, chances are you might be suffering from insomnia.
Insomnia may be acute or circumstantial, or it may be chronic, lasting over long periods. Insomnia can occur due to a number of reasons such as stress, changes in your environment or diet, clinical disorders or certain medications. Whatever the cause, lack of proper sleep can have detrimental effects on your health and well-being.
Here are some things you can do to fight insomnia naturally.
Make time for exercise. One study showed that just 150 minutes of exercise per week over a six-month period brought about a significant improvement in people showing insomnia symptoms. It also showed a decrease in their anxiety and depression scores.
Practice Sleep Hygiene
Maintaining a fixed sleep schedule can promote better sleep in the long-term. Exposing yourself to plenty of natural light during the day and avoiding bright lights and blue-light emitting devices at night can help condition your body clock for sleep. It also helps to have a clean and comfortable environment reserved for sleeping.
Stress and anxiety often lead to insomnia. Practicing techniques like yoga and meditation can help fight anxiety and promote relaxation. A warm shower just before bedtime works wonders as well. You could also try an activity such as reading before bedtime to help you unwind and sleep better.
Alcohol, caffeine, sugar and even nicotine can cause insomnia and restlessness. It’s best to limit your intake of these substances or avoid them altogether.
Drink Milk Before Bedtime
Milk promotes sleep due to the presence of tryptophan, a sleep-inducing amino acid. Try these easy milk-based recipes to help you sleep better.
1. Milk - Milk is rich in vitamin B-6 which helps regulate melatonin, the hormone that balances the sleep-wake cycle. A cup of warm milk before bed time is always a good idea.
2. Banana Milk - Bananas contain tryptophan. They are also rich in potassium and magnesium which have been shown to have positive effects on insomnia in older adults. Blend together 1 banana with half a cup of milk and your banana milk is ready.
3. Haldi Doodh - Make the most of the benefits of haldi milk and #SpiceUpYourHealth – this is a timeless recipe for good sleep. Animal studies have shown turmeric use prevents sleep deprivation and reduces anxiety. To prepare haldi milk, boil a cupful of whole milk, add 1 tsp haldi powder, ¼ tsp cinnamon powder and grated ginger. Make sure you add a pinch of pepper as it helps in absorption of curcumin, the chief active principal in turmeric. Allow this to simmer for about 10 minutes before straining. Sweeten with honey and drink warm. Adding this super spice in your bedtime ritual can help you relax, improve your mood, manage depression and potentially lower your anxiety levels.
From sleep promotion to fighting colds and congestion, the benefits of haldi milk are plenty. But in terms of promoting health, turmeric’s uses extend beyond these. Due to its curcumin content, it also offers excellent antioxidant and anti-inflammatory benefits. When stocking your pantry, consider Tata Sampann Turmeric Powder which contains natural oils and comes with 3% curcumin.
If you are unable to cope or manage your insomnia symptoms on your own, it’s best to seek advice from a medical professional.
Sleep well, eat well, stay healthy!
- Increased Physical Activity Improves Sleep and Mood Outcomes in Inactive People With Insomnia: A Randomized Controlled Trial [NCBI]
- Milk Proteins as a Source of Tryptophan-Containing Bioactive Peptides [NCBI]
- Effects of L-tryptophan on Sleepiness and on Sleep [NCBI]
- Pyridoxine (Vitamin B6) Influence on Endogenic Melatonin Production During the Experiment [NCBI]
- The Effect of Magnesium Supplementation on Primary Insomnia in Elderly: A Double-Blind Placebo-Controlled Clinical Trial [NCBI] (Vitamin B6) Influence on Endogenic Melatonin Production During the Experiment [NCBI]
- Possible Nitric Oxide Modulation in Protective Effect of (Curcuma Longa, Zingiberaceae) Against Sleep Deprivation-Induced Behavioral Alterations and Oxidative Damage in Mice [NCBI]
- Efficacy of Curcumin in the Modulation of Anxiety Provoked by Sulfite, a Food Preservative, in Rats [NCBI]
- Curcumin: A Review of Its’ Effects on Human Health [NCBI]
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