Sleep is an essential component of life just like food. It benefits mental and emotional health. Health experts suggest that an ideal sleep lasts for 7 to 8 hours. However, many adults these days face the problem of sleep deprivation. Many of us lose sleep quickly and don’t come anywhere near to 7 hours.

Sleep deprivation can be caused by multiple reasons ranging from stress to a snoring partner. You might have a troubling bladder that wakes you up often throughout the night. There are other severe causes of sleep deprivation like narcolepsy and obstructive sleep. These causes can disrupt your sleeping patterns causing irritation and even depression. There are several medications such Waklert that can help you fall asleep. But, these medications don’t cure sleeping deprivation and its causes. They only help as long as you continue to take them.

Here are some highly effective tips that can bring the sleep fairy back to your bedroom, naturally.

  1. Active Routine

The easiest way of falling asleep is after you get tired. You can tire yourself with exercise. Go cycling or hit the gym for at least an hour each day. This will promote better and natural sleep.

  1. Set a Routine

For people who work in flexible shifts, they can set alarm to go to bed at least 9 hours before they need to wake up. This way the mind will adjust to flexible sleep patterns to give you healthy and sound sleep.

  1. Do Not Give in to Afternoon Sleep

However tempting, refrain from sleeping in the afternoon. This will only mess with your nightly sleep. Avoid power naps as well. According to National Sleep Foundation, while these naps can help you get through the day, cutting them can help you fall asleep at night.

  1. Relax Before Bedtime

It is easy to get into habits of scrolling through Facebook feed, watch NEWS, cigarettes, or enjoy a few drinks before you go to bed. These activities are unhealthy if you are aiming for peaceful sleep, since they do not have restful effects on body and mind. You can try 7 minutes of guided meditation or listen to gentle white noises. Relaxation naturally enhances sleep.

  1. Essential Oils

Essential oils like thyme, lavender, and lemon are recommended for those suffering with sleep apnea. Patients can massage a few drops of these oils on their neck, feet, and chest before going to bed. They are relaxants that ease disruptions caused by sleep apnea and snoring. Massaging a drop of peppermint essential oil under your nostril can relieve inflammation and irritation in the lining of your nasal passage.

Lavender essential oil is the most studies oil in research trials and is known to promote deep sleep. Diffuse 5-6 drops on your bedside or massage a 2% solution on your neck and chest before sleeping.

  1. Make Your Bedroom a Comfortable Place to Sleep

Make sure that your bedroom and well-organized and there is soft lighting for soothing effect. You can replace your mattresses and pillows with more comfortable ones if needs be. A softer, cosier blanket can be attractive and inviting for sleep.

  1. Find a Sleep Professional

In case you still find yourself awake at night, do not hesitate before seeing a sleep professional.