In this article, you will find out six practical and natural remedies for insomnia that will help you to get rid of this problem forever.
Insomnia is one of the most common sleep disorders, and it affects close to a third of the global adult population. Although it is more prevailing in women than men, it seems to get worse with age.
Several things can cause this condition, and they include stress and anxiety, medication side effects, chronic pain, depression and other health issues.
Despite the high prevalence of this disorder, the good news is that it is manageable or treatable in most cases without having to take any medication.
All you need to do is to make a few lifestyle changes and use some common natural remedies for insomnia.
If you are struggling with this condition, here are some effective natural remedies for insomnia.
Try them out:
It is not always simple, to sum up, the importance of regular exercise because any healthy person or one that hopes to be should do it every single day or at least four times a week.
If you have not been exercising and are having trouble sleeping, then it might be all you need to solve your sleep issues. Various studies show that people that workout during the day tends to sleep better than those that do not.
Working out entails using energy and so the more of it the body spends, the sleepier you will feel at night. Exercising is also tiring, and so your body will be eager to rest so that it can recover.
However, it is important to limit your exercises to the earlier part of the day because doing them in the evening might leave you too tired to sleep.
2. Develop a Consistent Bedtime Routine
Consistency is the solution to a good night’s sleep, and it is more useful in dealing with insomnia than you might think.
If you are struggling to sleep every night, the reason might be because you do not have a good and consistent bedtime routine. A routine is vital as it not only relaxes the body but also tells it that it is time to sleep.
There are several things that you can include in your bedtime routine, but they should be things that have a real impact on your ability to sleep such as taking a warm bath or listening to soothing music.
Going for a relaxing stroll can also be an excellent addition to your bedtime routine if you live in an area where this is possible.
3. Valerian and Melatonin
Sleep aids are also effective natural remedies for insomnia, but you have to be very careful with your choice. It is important to avoid over the counter sleep pills as they are not only addictive but can also have severe side effects.
Instead of relying on these pills you should go for valerian or melatonin. Valerian is a sleep aid that has been in use for centuries and the fact that it is a common ingredient in most conventional sleep medications shows that it is very effective.
You should take one or two capsules of this sedative herb before bed or use the roots to prepare a warm herbal bedtime tea.
Melatonin, on the other hand, is a hormone that occurs in the body naturally. This hormone is what regulates the body’s sleep cycle, and so you can boost its amount in the body to fight insomnia.
For this sleep aid, you should take sublingual tablets (2.5mg) which are the kind that you place under the tongue and leave them to dissolve. However, keep the dosage low if you intend to use it regularly as it is more useful this way.
4. Stop Obsessing about Sleep
It is normal to get worried if you are having difficulties falling asleep or sleeping for long enough. However, you should not obsess about it as it will only make things worse for you. Instead of wasting your time stressing about it, you should focus more on finding the solution.
Getting rid of these worries and sleep obsessions can be an effective remedy for the condition and the good thing is that it is all in your mind and you will not even need to do anything.
Different studies show that people that obsess or worry too much about the lack of sleep have a harder time falling asleep. You should always remind yourself that insomnia is just annoying but not life-threatening.
5. Avoid Big Meals at Night
For most people, it is very hard to fall asleep on a full stomach, and so you should avoid big meals at night as they are one of the reasons why you will spend many hours tossing and turning in bed.
Big meals before bed are bad because the body will dedicate most of the energy to digesting the food and so you will not be able to fall asleep until the process is complete. Apart from this, you might also have the urge to visit the washroom, and this means that you have to keep on interrupting your sleep.
If you must eat any large meal, the right idea is to have it earlier in the day so that the body can have enough time to digest it.
6. Keep the Noise and Light Out
Some people have no trouble sleeping in noisy rooms, but for most others, this is not the case. And so to ensure that you sleep well and for long enough you should find a way to keep the noise out.
If you live adjacent to a highway or next to a nightclub, the noise will not let you sleep, and so finding ways to block it out is the only way to deal with your insomnia. You can wear earplugs if you find them comfortable or use white noise to block out the bad noise emanating from the outside environment.
Also, make sure that the room that you sleep in is as dark as possible. The body’s internal mechanism will use light as one of the signals that tell it when it is time to nap or wake up. An absence of light means that it is time to slumber and so a small stream of light coming from outside or even your alarm clock or phone can prevent you from sleeping.
These small sources of light are easy to deal with because if it is an alarm clock or phone you can just cover it with something as this will not affect its performance.
Insomnia is treatable, and so you should not let it affect your life in any way.
There are many other natural remedies for insomnia that you can try out, and they include things like yoga and meditation or taking herbal bedtime teas such as chamomile, hops, and lemon balm.
However, you cannot know what will work for you without trying, and so the first step is to start today by implementing the above helpful natural remedies for insomnia.
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