Good sleep is one very important thing everyone should look forward to, after a hard day's job. But unfortunately, some people don't find it easy to sleep, without using sedatives or sleeping pills to help them sleep. 
Having long hours of sleep is not as important as having a deep, sound and powerful nap. Taking a good, deep and healthy sleep is very important to your body function.

In this article, we shall be taking a look at  how to have deep and sound sleep naturally and some natural foods and ingridients that can take to help enhance a sound sleep naturally.

Trying to go to sleep from 10 o’clock upwards can be frustrating sometimes. A lot of people suffer from Insomnia (lack of sleep or not enough sleep), while some enjoy good sleep naturally, without any difficulty. Some are light sleepers and can easily get disturbed and wake up, with a little noise around. While some sleep deeply and soundly with or without noise. 


Sometimes, it's not how much sleep you get, but how soundly and deeply you sleep.

Other times, long hours of sleep is good to renew and refresh a tired, overworked body.

Periods of short sleep are called naps. A good nap is as good as having some long hours of good sleep.

BENEFITS OF GOOD, SOUND SLEEP TO THE BODY

Good sleep is very important to the body. With a good sleep, you can regain strength and vitality.


1. It helps to averts weakness of the body.


2. Renews bodily strength and vitality.


3. Improves the function of your body. 


4. Good, quality sleep can make your brain work better and you can perform better at solving problems.


5. Helps in calculations and to be well calculated and articulated


6. It helps to ease you up and helps you to be self controlled.


7. With good quality sleep, you are not easily worked up.


8. Good sleep keeps you healthy and fresh.


NOT HAVING ENOUGH GOOD SLEEP CAN BE HARMFUL TO THE BODY.


1. It can cause depression and anxiety.


2. It can cause mental illness.


3. It can cause weakness and lack of strength in the body.


4. It can cause irritation and restlessness.


5. It can cause you to be in a state of dispodency. 

HOW TO ACHIEVE GOOD, SOUND SLEEP NATURALLY.

1. DO BODY EXERCISE:

Engage in body exercise during the day. Avoid exercising the body close to your bedtime. It can hamper your sleep. 

Body exercise helps your body sweat and release tension. Body exercise can help you avoid insomnia and sleep apnea. Exercise can help massage your body tissues and make you fall asleep deeply at night naturally.


2. AVOID CAFFEINE AND NICOTINE:

Avoid taking caffeine or any food substance that contains nicotine. It can deprive your body of goof sleep.


3. HAVE A CONSISTENT BEDTIME SCHEDULE.

Have a consistent bedtime schedule, so that your body is used to that schedule. Have a particular time you go to bed, so much so that your body naturally want to sleep at such particular time and schedule. We can’t force ourselves to sleep but we can train our brain to yearn for and know when to sleep, at a particular time.


4. SWITCH OFF TH LIGHTS

Put off all the lights when going to sleep. This will help you sleep soundly.


5. SWITCH OFF YOUR ELECTRONIC DEVICES/MOBILE PHONE

Avoid the use of electronics like laptop, TV or your mobile phone. Switch them off 30 minutes before your bedtime. You may dim the light on your electronic devices, to help the eyes, when operating them. Bright light can trigger your brain to be at alert and stay awake and deprive you of good sleep.


6. AVOID BAD EATING HABIT

Avoid bad eating habit at night. Eat light meal at night before sleep, if it works for you. Avoid heavy foods or heavy eating, if it affects you. Some people sleep soundly more with a full stomach, while others sleep better with light meal. Know the one that works best for you.


FOODS THAT HELP TO ENHANCE/IMPROVE NATURAL SLEEP 


1. Oranges

2. Dairy (warm milk) for relaxation

3. Garlic and ginger

4. Water

5. Almonds and nuts

6. Letuce

7. Kiwi fruit - it is a sleep enhancers

8. Chamomile tea


All these ingredients are natural sleep enhancers.


1. ORANGES

Oranges have special ingridients that helps the body relax for a good sleep.


2. MILK
Milk contains the source ingredient called tryptophan that helps the body relax well for a good, natural sleep. Milk helps to improve sleep in adults.


3. GARLIC AND GINGER

Garlic and ginger are two natural ingridients that help to keep the bowels calm and relax, thereby enhancing good sleep.


4. WATER 

Water helps to detoxify the body and keeps the kidneys healthy and helping them to function properly, in passing out waste from the body. Passing out waste from the body, helps the body to relax well and thereby enhancing good, natural sleep. 

5. Almond and nuts

Almond nut, walnuts, peanuts and all kinds of nuts have a lot of benefits in enhancing sleep. They contain phosphorus and riboflavin, which are good sleep enhancers.


6. Lettuce

Lettuce has a mild sedative effects on the bidy. The plant sedates the body as a result of the plant’s n-butanol fraction. This compound enhances sleep as it has a mild sedative-hypnotic effect on the body.


7. Kiwi fruit - sleep enhancer.

Consume this fruit one hour before sleep and follow this for at least a week and you will see improvement in your time of sleeping and your sleeping efficiency. It has melatonin and flavonoids which enhance sleep.


8. Chamomile tea

It is known for its flavones. are antioxidants that reduce inflammation. Chamomile tea boosts the immune system, reduces anxiety and depression. These antioxidants bind to certain receptors in your brain that promote sleepiness.