Anyone else out there lying awake and dreaming, eyes-wide-open in the middle of the night? Well, you’re not alone out there! Somehow, even during the lockdown, when we all are working from home, there aren’t enough hours in the day. And whether it’s the social media that has taken hold of your attention, late-night working hours, binge-watching your favorite TV show, or you’re just having trouble dozing off – it’s the sleep that inevitably gets affected.
Sleep has always mattered! Which is why experts suggest the best therapies for a restful night’s sleep without resorting to medication. Try these 4 best therapies to relax, de-stress, and improve your sleep quality.
- Music Therapy
Did you know that music is one of the best therapy to help you improve sleep hygiene and make you fall asleep quickly? Meditative or therapeutic music can help you feel relaxed and at ease. That is why parents sing lullabies and gentle rhymes to help their babies fall asleep.
Music is proved to improve your sleep efficiency. This means the more time you are in bed, the more you get consistent rest and less waking up during the night. Music therapy helps people with disturbed sleep cycles as it reduces cortisol levels and regulates stress hormones. Listening to calming genres at bedtime, can relax and soothe the autonomic nervous system needed to fall asleep.
- Drink Therapy
According to experts, there are a few drinks known to help people fall asleep more easily. What you eat and drink affects how you sleep. To optimize your sleep, a concoction of the best herbal drinks along with a balanced diet can naturally foster sleep. Tried and tested – a cup of chamomile tea or warm milk and honey may work wonders half an hour before bedtime.
Homemade drinks whipped up before bed, when merged with a layer of a proper night-time routine, helps signal your body that you’re ready to calm down. But make sure don’t ingest any caffeine, coffee, or sugary drinks at least three hours before bed unless you want to stay wide awake to binge-watch another episode on Netflix! You can also try having Turmeric milk, Peppermint tea, Almond milk, Lavender tea, and Decaffeinated green tea for that perfect good night’s sleep.
- Aroma Therapy
Say yes to aromatherapy for the overall wellbeing of your soul and to uplift your mood, emotions – mentally and spiritually. Aromatherapy with candles, essential oils, or scented lotions is a century-old technique that quickly helps you de-stress and take you into a deeper sleep. So if lockdown or that extra work pressure is pinning you down and adversely affecting your sleep cycle – we suggest trying lemongrass, lavender, or any essential oils. Even pillow mists do the same job of lulling you to sleep.
- Meditation Therapy
Turn on the Zen in the bedroom with mindful meditation, which emphasizes bringing your mind to the present, helping you relax, and slowly get into a slumber. Meditation for centuries has been linked to curing many health problems, and improving sleep are one of them.
As a relaxation technique, it can quiet the mind and body while enhancing inner peace, reducing insomnia, promoting overall calmness, and initiating sleep within seconds.