Effective Natural Tips to improve your Sleep Quality

Natural Remedies for Better Sleep

Are you struggling to sleep?

Do you find sleeping a minimum of eight hours a day difficult?

If yes, you are not alone. According to studies and statistics, many people go through sleep deprivation. 

Sleep disruption may impact your emotional and physical health in addition to being an annoyance that makes you feel drained the next day.  Let us discuss the best natural remedies for better sleep and how lack of sleep affects your body.

Detrimental effects of lack of sleep

  • Lack of Concentration
  • Learning Difficulty
  • Memory Loss
  • Mood variation
  • Depression
  • Heart Attack
  • High blood pressure
  • Diabetes
  • Obesity

Food for better sleep

Keep an eye on what you drink 

While alcohol can interrupt your sleep, warm milk can induce heavy sleep in anyone.

Other time-tested herbal remedies are chamomile tea and tart cherry juice for patients with sleep trouble.

Warm milk has traditionally been known to have molecules that mimic tryptophan’s effects on the brain. 

This chemical component of serotonin is a neurotransmitter implicated in the transition between wake and sleep.

Chamomile tea is also beneficial. It is believed to contain flavonoids that might interact with benzodiazepine receptors in the brain, which are also implicated in the transition between wake and sleep. As an added advantage, chamomile tea doesn’t have caffeine, unlike green tea. 

Last but not least,

Tart juice can help produce melatonin, thereby giving us a healthy sleep.

Complex Carbohydrates

Eat more brown rice, whole-grain bread, and cereals. Avoid simple carbs, bread, and sugary meals like cookies, cakes, and pastries. These don’t encourage sleep and often lower serotonin levels.

Magnesium-rich foods

Magnesium is a vitamin connected to greater sleep quality, like tryptophan. Consider including a leafy green like spinach, which is strong in magnesium, when choosing your dinner vegetables. Other foods high in magnesium include black beans, avocados, nuts, and seeds.

Fatty Fish

According to studies, fatty fish may be a healthy diet for improved sleep. According to research conducted over several months, eating salmon three times per week enhanced daytime performance and total sleep quality.

Omega-3 fatty acids, which are important for the body’s regulation of serotonin, and vitamin D, which are both found in healthy amounts in fatty fish, are believed to play a role in sleep, according to researchers. The main focus of this study was the consumption of fish during the winter when vitamin D levels tend to be lower.


Almonds, walnuts, pistachios, and cashews are just a few of the nuts frequently recommended as ideal sleep foods. Nuts include melatonin and other minerals like magnesium and zinc that are crucial to several biological activities. However, the precise quantities might vary. In a clinical experiment employing supplements, melatonin, magnesium, and zinc together were proven to improve sleep quality in older persons with insomnia.

Nutritionists advise a balanced diet consisting primarily of fruits and vegetables for better sleep. Such a diet offers reliable supplies of necessary vitamins and minerals, including those that help improve sleep when well planned. 

Natural Remedies for Better Sleep

Abhyanga massage 

Abhyanga or an Ayurvedic massage is one of the best Ayurvedic Treatments in Kerala. 

Warm oil is used during an abhyanga massage. From the top of your head to the bottom of your feet, the oil is rubbed to your complete body.

Ayurveda strongly emphasizes preserving health via natural methods like massage and diet.

The essential element of this method is oil. It enhances general health and wellness when combined with massage strokes.

A massage therapist generally performs abhyanga.

However, you may also perform an abhyanga self-massage in the convenience of your own home.

Benefits of Abhyanga Massage

Calms the Nerves

Abhyanga is quite effective at calming and soothing the nervous system. The effect will be stronger the more frequently you perform it. Despite the busy activities of daily life, you could feel an overall tone of calmness and peace.

When faced with challenging circumstances or decisions, abhyanga can assist us in being more clear-headed and composed.

Better and sound sleep at night

It’s a good idea to do abhyanga right before bed if you have problems falling asleep.

Take some additional time in the evening to unwind and indulge in a warm-oil massage followed by a warm bath. Grab your favourite scented massage oil.

Lifestyle modification also has an important role. A healthy routine helps to improve your quality of sleep.

You can book an ayurvedic massage and other Ayurvedic treatments in Trivandrum to treat sleep disorders.

Five Lifestyle Modifications to get better sleep

1. Build a Sleep Routine

Even on weekends, holidays, and other days off, sleeping each night simultaneously will help you create a regular sleep schedule and reduce the amount of tossing and turning you need before drifting off to sleep.

 2. Move your body

The Department of Neurobiology and Physiology at Northwestern University researched that previously inactive people’s sleep quality improved from bad to good when they engaged in aerobic activity four times per week. They reported having more energy, reduced afternoon drowsiness, and fewer depressive symptoms. Just be sure to finish your workout before bed so that you aren’t too pumped up to get a decent night’s rest.

3.Change your Diet

By mid-afternoon, stop consuming caffeinated foods and beverages such as coffee, tea, soft drinks, and chocolate. Finish supper before going to bed, which should be your lightest meal of the day. Skip the hot or heavy foods that might cause heartburn or indigestion and keep you up all night.

4. Meditate

You could fall asleep better if you meditate. Regular meditation can lower stress hormone levels and calm breathing. Early research indicates that meditation may enhance sleep. According to the National Center for Complementary and Integrative Health, there is strong evidence that these methods can treat insomnia.

5. Yoga

Yoga is a meditation, breathing, physical activity, and healing method. It has Indian philosophy at its core. The blending of the mind, body, and spirit has been characterized. Yoga has been shown to help with the symptoms of insomnia, according to a 2017 review.

Benefits of a good night’s Sleep

  • Boost your Immune System
  • Prevent Weight gain
  • Strengthen your Heart
  • Boost your Mood
  • Increase productivity
  • Improves Memory

That being said, a healthy circadian rhythm, which keeps you awake during the day and asleep at night, is supported by plenty of sunshine exposure throughout the day. Getting regular exercise might help you maintain a regular sleep schedule, so make an effort to exercise every day.

For adults, it’s advised to consistently get seven hours of sleep every night to operate normally throughout the day. This includes staying focused, staying on target, and not becoming moody or exhausted during the day.

Ayurvedic Hospitals in Kerala provide authentic and effective treatments for Sleep disorders and insomnia.

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