Sleep struggles hit one in four adults: Causes and solutions for a better night's rest

Every adult should aim for approximately 6 to 8 hours of uninterrupted sleep each night. Getting less sleep can significantly impact health. We become less resistant to diseases, tire faster and lack energy for daily tasks, not to mention it leaves us in a poor mood.

Excessive stress, overwork, too many household chores, taking certain medications or consuming a large amount of caffeine during the day can all complicate falling asleep. If problems with falling asleep occur intermittently, for example after a stressful day, there's no need for worry. This is the result of elevated cortisol levels, known as the stress hormone, that stimulate our body, making it impossible for us to sleep. A similar situation may arise when we experience something exciting during the day, causing a surge of dopamine; a neurotransmitter that acts like a strong stimulant.

Falling asleep is a process that can be eased with minor efforts. It's beneficial to switch off all electronic devices that emit blue light at least two hours before bedtime. These devices primarily include smartphones, tablets, and laptops. Besides switching off electronics, herbs are beneficial in inducing sleep. They are incredibly potent and can be consumed as teas or used in aromatherapy.

Aromatherapy has been practiced since before our times. It simply involves 'therapy' through scents using only essential oils, each with various healing properties.

If you frequently struggle to fall asleep, consider trying lavender oil, lemon balm, or marjoram essential oils, with lavender having the strongest sedative effect. Place a tissue or a sanitary liner, soaked with about 10 drops of lavender oil under your pillowcase just before sleep. The aroma of lavender relaxes and soothes the senses, making it easier to fall asleep.