Can Ashwagandha Help You Sleep Naturally?
How to sleep peacefully? Do you often wrestle with this question or go on the internet to find some tips to help you sleep peacefully? Yes? Then this blog is for you.
Everyone craves a peaceful sleep at night without popping in pills. However, for some people, it becomes challenging to sleep or sleep throughout the night. The reason for the same can be many. It can be menopause in women, which leads to insomnia. Or some other cause like pain or stress can keep you awake irrespective of your gender.
If you are continuously unable to sleep at night or are not getting proper sleep, it is cause for alarm. When you are sleep-deprived, you invite problems like hormonal imbalance, obesity, type 2 diabetes, and a weakened immune system. The last one means you will be attracting all menial infections into your body.
Also, sleep deprivation can cause emotional problems like mood disorder, stress, anxiety, irritability, and more. Thus, getting a good night’s sleep is essential. There are natural ways that can help you sleep better at night. You can even try the best foods to eat before bed to induce sleep, ensuring better health.
In this blog, we will learn about how to sleep better at night naturally? And also learn whether ashwagandha can help with sleep issues?
Ashwagandha - Can it help you sleep better?
Ashwagandha is a natural herb with multiple benefits. In India, people use it for stress, anxiety, and many other ailments. Studies are suggesting that taking ashwagandha tablets can help you sleep better and improve the overall quality of your sleep. Why take ashwagandha?
- Since it is a natural remedy, it does not have harmful side effects.
- It is available in the form of pills, powder, and tea.
- It can help with insomnia.
Consult a doctor if you have an underlying health condition or are pregnant.
7 Tips for better sleep
1. Keep your body moving
Being active throughout the day is your answer to how to sleep better at night naturally? When you work out or go for a walk or keep yourself active through any means, you promote the sleep hormone-melatonin. It helps you fall asleep quickly at night. Many research shows that people who work out at least four to five times a week fall asleep quickly and stay asleep throughout the night.
It is best to get your body moving in the morning because a morning workout helps the natural circadian rhythm, helping you sleep better.
2. Create a soothing night-transition routine
A transitioning night routine is something you do every night. It needs to be consistent. It ensures that starting the routine, sends a signal to your body that it is time to sleep. The routine does not need to be complex. It can, and should be simple, which you can do every night without fail.
For instance, try this routine of drinking a cup of warm milk or herbal tea followed by writing a journal or doing mediation. Or you can listen to soothing music and more. You should pick any routine that you can follow through.
3. Eat these best foods before bed for better sleep
There are certain best foods before bed that can promote sleep. When you eat or drink them before bed, it enhances the quality of sleep and even improves your circadian rhythm. These foods include:
Chamomile tea: It is rich in antioxidants, promoting sleep. Also, it can improve the quality of your sleep as well. Drink either the caffeinated version or the herbal one. Both of these can help promote sound sleep.
Warm milk: Drinking warm low-fat milk with turmeric or cinnamon or nuts (almonds or cashew) promotes sleep quality. It is because it has tryptophan, which can promote sleep, especially in adults.
4. Tune in to your body’s cycle of sleep
There are times at night when you feel sleepy. But you do not pay attention to them and keep yourself busy either with work or chores or something else. Then by the time, you get to bed, you feel wide-awake. Sounds relatable? If yes, then start sleeping at the time when you feel sleepy, whether it is 9 pm or 11 pm. This is your body’s way of telling you that it is time to sleep. If you do not listen to your body, then it will take you a long time to fall asleep again.
5. Avoid alcohol or coffee late at night
Coffee is high in caffeine, and if it is something that keeps you awake and alert, do not drink it later than 4 pm. It takes more than 6 hours for caffeine to get out of your system. Thus, it can affect your sleep and disturb your circadian rhythm.
Similarly, having too many drinks at night can disturb your sleep pattern, leading to sleep apnea or disturbed sleep. Limit or avoid drinking alcohol late at night.
6. Make your bed comfortable
With WFH starting, several people use their beds as their office. It is not a good thing to do or watch TV while in bed. The bed should have only two purposes-sleep & sex. Also, make the ambiance in your bedroom cozy so that sleep comes naturally to you. It means making it warm, darker, and soothing.
7. Use lavender to promote sleep
Lavender is another herb that can promote sleep naturally. There are a few ways to use it, like:
- Adding lavender to water and spraying it on your bed before you climb into sleep
- Ironing lavender petals to your sheet works too, as the scent promotes sleep.
- Use lavender essential oil and put it in a diffuser. The diffuser will spread the scent of lavender everywhere, enhancing sound & quality sleep.
Wrapping up, these natural remedies work, but they are not a miracle worker. It will take time for them to work, you, however, have to be consistent in your efforts, and gradually sleep will come.
Unless you do not have a choice but to take sleeping pills, try these natural tips. Also, include the best foods to have before bed to sleep peacefully.