The other day, I was watching a TV show that was featuring our very own skin care expert, Dr. Jamuna Pai. She was sharing her tips for glowing and healthy skin and the very first thing she stated was the importance of proper sleep for a healthy skin. According to her, and as we all know, 8 hours of beauty sleep is a must because that’s when the skin repairs and rejuvenates itself. Also, do not forget that proper sleep is also connected with good health. Nowadays, with the hectic schedule and all the stress piling up, some people are not able to get proper and comfortable sleep. Hence, here we are with a few tips that will help in inducing sleep naturally. Now, enough with tossing, turning and lying on the bed awake. Read on to know more!
A wonderful scent helps in relaxing the muscles, releasing the stress and inducing the sleep naturally. Essential oils smell wonderful and their benefits go beyond, promoting sedative effect for proper sleep. You can use chamomile essential oil, ylang-ylang essential oil, lavender essential oil, cedarwood essential oil, etc. The best way to use essential oil is to prepare a blend. For an instance, you can add 7 drops of chamomile essential oil and 5 drops of lavender essential oil to one-eighth part of a cup of any carrier oil. Keep it stored in a dark colored bottle and apply over the pressure points whenever you need.
A bath before bedtime can be helpful in inducing the sleep. You can try an Epsom salt bath as it detoxifies the skin, relaxing the muscles. Epsom salt is a rich source of magnesium that is the main source of energy and impacts the enzyme system. Soaking in an Epsom salt bath increases the magnesium concentration in the body as skin readily absorbs it. To make bath salt, take a cup of Epsom salt and a half cup of baking soda. Add 10 drops each of lavender and bergamot essential oil. Mix it well and store in an airtight container. It will be enough for two baths.
3. Lavender spray:
A lavender spray for your mattress is also a good idea for inducing the sleep and fighting insomnia naturally. Lavender soothes and relaxes the muscles, relieving you from all the stress. To make lavender spray, add two tablespoons of witch hazel and 20 drops of lavender essential oil to two cups of distilled water. Transfer the concoction in a spritz bottle and shake well before every use. You can use this spray over your mattress and linen before going to bed.
4. Magnesium-rich food:
As already stated above, magnesium is the main source of energy and impacts the enzyme system. It also relaxes the muscles, releasing the stress and reducing the body aches. To increase the magnesium intake, consume dark leafy vegetables, nuts or pumpkin and watermelon seeds.
5. Chamomile tea:
Chamomile possesses relaxing and calming properties that are quite necessary for releasing stress and inducing sleep. The combination of chamomile with lemon is a perfect blend of having a good night’s sleep. To make chamomile tea, boil a cup of water and remove the pan from the flame. Stir a half teaspoon of dried chamomile in it for 4-5 minutes. Pour in a cup and add a few drops of lemon juice to it.
6. Pillow mist:
A perfect blend of aromatic essential oils sprayed all over your pillow. Isn’t it wonderful? With a little spritz, a mist can instantly lift up the mood, releasing all the stress. To make a pillow mist, add 10 drops each of lavender essential oil, chamomile essential oil and bergamot essential oil to a half cup of distilled water. Pour the concoction in a spritz bottle and shake well before use.
Gelatin is a protein that provides the body with many benefits along with making the dessert jiggle. The consumption of gelatin improves the sleep time and sleep quality. This is something backed up by the researchers. It shortens the time to fall asleep, effectively beating insomnia. You can use hydrolyzed gelatin, the type that is not needed to be soaked in water before use, to add in your juices or smoothies.
8. Turmeric tea:
Besides chamomile tea, turmeric tea is also a known sedative. It is a great drink to beat the winter blues and insomnia altogether. Curcumin present in the turmeric boosts the production of mood-boosting hormones. To make turmeric tea, warm a cup of milk and add a half teaspoon of turmeric powder to it. For enhanced flavor, add honey and a bit of cinnamon powder.
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