Getting a good night’s sleep is just as important as eating healthy foods and following a proactive lifestyle to take diligent care of the body. The body and mind rely on a good 7 to 8 hours of inactivity to rejuvenate for the next day. Not resting enough increases the risk of sleep disorders and other health complications. Check out 10 helpful sleep remedies that can promote a good night’s rest starting today.

Mild exercises or activity
Physical activity will tire out the body, so it is possible to get a good night’s sleep. For this purpose, experts suggest light exercises and moderate aerobic workouts a couple of hours before going to bed. Note that one should not overdo the workout as it can raise body temperature. Regular exercise during the day is also recommended to boost mood, lower stress levels, and improve overall outlook while exploring sleep remedies.

Warm beverages before bed
Milk is one of the recommended beverages to induce deep sleep. Studies are not conclusive of its efficacy, but warm milk can trigger certain changes in the key hormone called serotonin to invoke better sleep and wake responses. Alternatively, chamomile tea is said to contain flavonoids that interact with sleep receptors in the brain to promote better rest.

Alternative sleep remedies
Research shows that meditation combined with deep breathing helps improve sleep patterns, lower stress, boost immunity, and improve mind-body connection. Chanting positive affirmations or mantras has also shown significant improvement among those who have had trouble sleeping. Certain yoga poses also channel the inner energy, improve circulation, and promote better control over bodily functions to induce better sleep.

Sleep aids
Melatonin is the natural hormone that signals the brain to go into sleep mode. These hormones can also be cultivated in the lab and are available in the form of supplements. Doctors suggest melatonin patches or pills overcome severe insomnia or sleep problems. Valerian root is also recommended as a herbal sleep remedy shown to be more effective among women experiencing menopause or even post-menopause.

Vitamins and minerals
Magnesium is one of the key minerals the body needs to relax and promote better sleep. This mineral is mainly responsible for regulating the production of melatonin hormone. Often, people with magnesium deficiencies may have trouble calming down and getting enough rest. Magnesium supplements can help a person fall asleep faster than usual.

Cherry extracts and lavender
Certain plant-based natural extracts also improve sleep quality and response. Studies show that cherry extracts are a potent remedy for people to experience deep sleep. With the extract, it is also possible to rest in the REM state for longer periods. Similarly, lavender extract pills helped improve mood and boost better sleep when taken with other prescriptions. Always consult a certified medical professional to weigh the pros and cons before taking these supplements.

Avoid screen time before going to bed
Powering down before bedtime is one of the most effective sleep remedies to practice daily. With the increased use of smartphones and other smart gadgets, it is impossible for the mind to power down just minutes before going to bed. Experts recommend avoiding using these devices at least an hour before hitting the sack. This allows brain activity to calm down and enter the sleep-wake transition. It also doesn’t necessarily help to use a blue light filter glass with the appliances. Even if the eyes remain protected, brain activity will be at its peak, processing the steady flow of visuals. Avoid the use of gadgets entirely before bedtime.

Establish a bedtime routine
Following a routine is one of the most effective techniques to train the body and mind to get adequate rest. This means, going to bed and waking up at fixed hours. This way, the body’s natural clock resets accordingly to promote both deep sleep and feel energized the following day. Now it may be difficult at first, but experts recommend keeping a thirty-minute window to fall asleep daily around a fixed time.

Avoid napping during the day and on weekends
A day off could be the perfect opportunity to unwind and relax. But it’s a bad idea to sleep during the day on weekends to compensate for sleep time lost on the weekdays. This can be avoided by adjusting and following a reasonable sleep schedule during the week itself. Short naps are fins as long as they don’t turn into an unnecessarily long afternoon sleepover.

Set the right mood
Avoid bright lights or even using a solid might light as this will make it difficult to fall asleep. As for the room’s temperature, experts recommend setting the thermostat between 60 and 67 degrees. This temperature allows the body’s core temperature to remain cool and stimulates lower metabolic and brain activity. In short, this is the ideal temperature to fall into a deep sleep.