How to Improve Your Sleep Quality with Natural Remedies

This Video Is About How to Improve Your Sleep Quality with Natural Remedies.
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TIMELINE:
00:00:00 “The Power of Sleep”
00:01:04 The Sleep Hormone”
00:02:55 Nature’s Tranquilizer”
00:04:58 The Relaxation Mineral”
00:06:50 The Fragrant Sleep Aid”
00:08:28 “Precautions and Recommendations”
00:10:44 “Outro”

Are you struggling to fall into a restful, rejuvenating sleep? You’re not alone—over 60 million Americans experience poor sleep quality.

Poor sleep isn’t just a minor inconvenience; it can have serious effects on your emotional and physical health. It impairs memory, concentration, and mood, and increases the risk of depression, obesity, type 2 diabetes, heart disease, and high blood pressure.

Fortunately, there are simple, natural ways to enhance your sleep, according to Dr. Charlene Gamaldo, medical director of the Johns Hopkins Center for Sleep at Howard County General Hospital.

“You don’t always need a prescription for a sleep aid,” Dr. Gamaldo says. “There are natural adjustments you can make to improve your sleep.”

Here are five tips for better sleep:

Drink Up: Skip the alcohol, which can disrupt sleep. Instead, try warm milk, chamomile tea, or tart cherry juice. While scientific evidence on their effectiveness is limited, these options are worth trying. Dr. Gamaldo suggests them for patients seeking non-drug solutions with minimal side effects.
Warm Milk: Often linked with tryptophan, a precursor to serotonin, which helps regulate sleep.
Chamomile Tea: Contains flavonoids that may interact with brain receptors involved in sleep regulation. Plus, it’s caffeine-free.
Tart Cherry Juice: May support melatonin production and promote a healthy sleep cycle.

Exercise: Regular physical activity can enhance sleep, though the exact mechanism is unclear. Moderate aerobic exercise increases deep (slow wave) sleep. However, avoid exercising within two hours of bedtime, as endorphins and a rise in core body temperature can make falling asleep more difficult.

Use Melatonin Supplements: Melatonin, a hormone that helps regulate sleep-wake cycles, is released naturally in response to darkness. With modern artificial lighting, melatonin production can be disrupted. Melatonin supplements are available over-the-counter, but choose a consistent brand to avoid variations in dosage and ingredients, as these supplements are not FDA-regulated.

Keep Cool: The optimal room temperature for sleep is between 65 and 72 degrees Fahrenheit. For women experiencing menopause and hot flashes, keeping the room cool and wearing breathable fabrics can help.

Go Dark: Light, including that from smartphones, can interfere with sleep. If you need to get up at night, use a flashlight to minimize disruption. Remember, it’s normal to take up to 30 minutes to fall back asleep after a nighttime bathroom visit.

By incorporating these tips, you can take steps toward achieving a better night’s sleep and improving your overall health.

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