It’s normal to have occasional sleepless nights but if you are struggling to sleep every night or there is excessive wakening in the night that impairs your ability to work the next day, this is a case of insomnia. As a result, you must be stuck with dark circles, troubled work schedules, stress, and God knows what else. It’s important to consult a physician to discuss the symptoms and stay away from self-treatment. Wait, don’t be tempted to try over-the-counter meds to put yourself to sleep. It’s safe to try natural remedies for insomnia for boosting sleep.
Best Remedies for Insomnia
Take charge of the quality of sleep patterns and your life…start with these natural remedies:
1: Mindful meditation
Among the many causes of insomnia, the most common one is stress. It has the power to steal the joy in the day as well as at night.
The first thing to do is identify the cause of stress and try to eliminate it. Then practice mindful meditation. Take slow and steady breaths and sit quietly. It’s preferable to meditate outdoors in nature. Observe your thoughts, breath, feelings, and sensations. Aim for 15 minutes of mediation in a day. For motivation, you may also join a meditation group.
Physical activity is essential for restful sleep. Mounting evidence shows those who exercise snooze better. If you are a couch potato, this might be causing insomnia. You must sweat it out for long to reap the benefits, though. Try to work out at least 30 minutes a day and see how it affects your sleep. This doesn’t have to be an intensive workout plan. It could be even a walk in the morning or evening. Exercising also reduces stress symptoms so it’s a win-win!
3: Chamomile Tea
Sipping chamomile tea is one of the famous remedies for insomnia and it works wonders. This tea has been used for relaxation for years. Don’t take it as a folk remedy. There is actually evidence that proves chamomile is a mild sedative. It calms your nerves, reduces anxiety, and improves sleep.
Don’t be afraid to make a strong strew. Using 2 to 3 tea bags can really help sleep better. And if you are wondering how to reduce stress, this tea is the answer.
4: Create a Sleep-Friendly Lifestyle
Making changes in your lifestyle is just as important as any other remedy when it comes to getting a restful night’s sleep. Ready for a better change? Start with these:
Bring the Power Down
The blue light emitted from TVs, smartphones, and other mobile devices have an effect similar to caffeine. It charges your brain hence, you have a hard time sleeping. This needs to change. Make sure you turn off all devices at least 1 hour before bedtime.
Shower at Night
Showering in the morning wakes you up, right? Well, showering at night slows you down. Your body relaxes and you become sleepy.
Use a Lavender Mist
Scents have powerful effects on mood. Ever heard of aromatherapy? That’s what you need at night. Fill your bedroom with a lavender scent. It eases anxiety and promotes relaxation. Just be sure you aren’t allergic to lavender or else you would be searching for remedies for irritated skin.
Set the temperature right and turn off the lights
Sometimes, the wrong room temperature could be messing with your sleep. Experts say the ideal temperature for sleep is between 60 and 72 degrees. Change the thermostat to determine the right temperature for yourself. Lights can be just as annoying. Turn off the lights, set the mood right, play light music, wear an eye mask and get in the bed. Hopefully, you will sleep well.
5: Take Melatonin Supplements
Melatonin has been widely used for treating various sleep conditions. It’s a naturally occurring hormone responsible for regulating the sleep-wake cycle in the brain. Exposure to too much light at night decreases melatonin levels.
If your sleep disorder is caused by low levels of this hormone, then take melatonin supplements to improve the quality of your sleep. The timing of taking this supplement is important. It should be taken 2 hours before bedtime. However, consult your doctor before taking melatonin supplements.
Yoga is different from exercising. It has a positive effect on the quality of sleep. The best part is yoga can alleviate stress, boost mental focus and improve your body’s functions as well.
Want to do yoga? Choose a style that promotes meditation. Skip the ones that involve difficult physical movements. Restorative yoga could be perfect. Longer sessions are recommended. Some postures when performed before bed can help you unwind and relax.
If a yoga pose does not feel right, stop. You don’t want to get injured.
Just as remedies for cough, these remedies vary on their effectiveness and case by case.
Tried these remedies for insomnia and the sleep trouble continues? See a doctor and discuss your symptoms. They might prescribe you a medication.