5 natural remedies for a good night’s sleep

Several studies show that is a common problem, affecting around 15% of the adult population.

Not only does it affect quality of life, but it is also associated with problems such as anxiety, depression, hypertension, diabetes and obesity. Fortunately, there are natural ways to relieve temporary insomnia. Here are five recommended by experts to help you better.

1. Drink the good stuff

Drinking certain beverages can promote restful sleep. Charlene Gamaldo, medical director of the Johns Hopkins Sleep Centre in the USA, suggests drinking chamomile tea, warm milk or tart cherry juice before bed. These help regulate the sleep cycle. However, it's important not to drink alcoholic or caffeinated beverages, which can disrupt sleep.

2. Exercise regularly

Moderate aerobic exercise is beneficial for improving the quality of deep sleep. However, it's best not to exercise just before bedtime, as this can raise body temperature and make it difficult to fall asleep. Instead, try to exercise during the day and avoid exercising less than two hours before bedtime.

3. Try melatonin

Melatonin is a natural hormone that regulates the sleep cycle. In our modern society, where exposure to artificial light is constant, it can be useful to take melatonin supplements to help regulate sleep. Melatonin is normally released by the brain around four hours before you feel drowsy. Therefore, taking melatonin supplements can help regulate this process.

4. Maintain a cool bedroom temperature

A cool bedroom can promote better quality sleep. Use cotton sheets and light pyjamas to make sure you're comfortable at night. In addition, maintain a cool temperature in your bedroom by using air conditioning or opening a window. A temperature of around 18-20 degrees Celsius is considered ideal for sleep.

5. Avoid light before sleeping

Light disrupts the of melatonin, the hormone that promotes sleep. Avoid using electronic screens, such as cell phones and tablets, before going to bed. Also, try to minimize the amount of light in your home before going to bed. Avoid turning on bright lights and use nightlights if necessary.

These five simple tips can make a real difference to your quality of sleep. Remember, insomnia is a common problem and it's important to talk to your doctor if you suffer from it regularly. Adopt these tips into your daily routine and enjoy more restful sleep and a better quality of life.

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