Last Updated on March 20, 2025 by Caesar
Among major public health issues, the ratio of various sleep disorders like insomnia and leg restlessness syndrome is quite high. Both men and women are facing adverse health effects due to sleep deprivation. In severe scenarios, such issues include cancer mortality, so early diagnosis or treatment is mandatory.
Once you are diagnosed with any sort of sleep problem, the next step is to get prescribed medicine or adopt natural remedies. Surprisingly, the results achieved by natural strategies are better than those of sleeping pills. With minimum to no side effects, you can experience sleep restoration with simple interventions. Here, learn about some sleep hacks that are also supported by medical experts.
Effective Sleep Improvement Tips to Try at Home
Major causes behind disruptive sleep or irregular sleep are too much screen time, irregular night routine, hormonal imbalance, depression, etc. The following are the expert sleep hacks that are tailored to different factors behind sleep deprivation:
- Night Time Rituals
Having a proper bedtime routine for deep sleep works better than medications. You need to consider activities that have a soothing effect on your nervous system. Having a warm bath, a hot cup of tea, aromatherapy, meditation, etc., will assist you in developing better sleep habits.
Try to pick rituals that also fit your personality. This way, you get the desired effect quickly, and it becomes easy to follow them regularly.
- Avoiding Naps
In between long, hectic days, a nap feels like a blessing. Your body recharges, and you feel higher performance afterwards. However, that is also the culprit behind disruptive sleep patterns at night. According to a study, frequent or long naps result in poor sleep quality at night.
Naps are good for having better stamina, but if you are experiencing symptoms of a sleep disorder, then it is time to avoid it or limit its duration to just 10 to 15 minutes.
- Natural Supplements
Another secret tip that is worth matching the efficacy of medication is having supplements like CBN gummies that are composed of herbal ingredients. You don’t have to worry about side effects, as CBN is one of the therapeutic cannabinoids without any toxic effects. It is found to be effective for people who are suffering from nighttime awakenings.
However, always consult a medical professional if you have other medical conditions along with sleep deprivation. These supplements may reduce the efficacy of other medications, so you need to start them after prescription.
- Melatonin-Enriched Foods
The human brain produces the melatonin hormone through the pineal gland, which has multiple functions, including sleep regulation. With fluctuation in its levels throughout the day, it aids in the synchronization of the sleep-wake cycle.
At night, you need a higher level to have a calming mindset. However, your brain produces insufficient hormones due to multiple factors like light exploration, pineal tumors, and other such issues. In this case, you need to consider foods like cherry tart, nuts, dairy, and fish that are rich in melatonin. Moreover, people who ask how to fall asleep fast are prescribed melatonin-based supplements for sleepiness.
- Avoiding Triggering Factors
All the above hacks tell you what to do to tackle sleep issues. However, there are many things behind night awakenings, which you must avoid for sleep restorations. Some of the common factors that initiate or worsen the condition are:
- Having caffeine in the afternoon or evening
- Consumption of spicy food at dinner
- Having heavy meals full of processed or acidic food after the evening
- Too much consumption of sugary drinks
Bottom Line
Sleep hygiene is essential for a greater quality of life as our mental and physical health depends on it. Early diagnosis and choosing science-backed strategies, as mentioned above, enable you to cope with symptoms for effective restoration.
However, natural remedies for insomnia work only when you follow them consistently. Moreover, you need to figure out the reason behind the sleep issue so that you can choose a valid strategy accordingly.
