Do you find yourself staying awake at night too often? Today, drifting into a restful sleep has become a distant dream, with almost sixty million Americans suffering from insomnia every year.
Insomnia leaves you tired throughout the next day, severely affecting your mental as well as physical health. With inadequate and poor sleep, you suffer from reduced memory and focus. What’s more, insomnia makes you vulnerable to inflicting severe diseases like type 2 diabetes.
Anxiety, depression, and an improper diet commonly cause insomnia. Instead of taking habit-forming sleep medications, you can always relieve insomnia through natural remedies.
With only a few safe and useful lifestyle tweaks, you can have the soundest sleep you’ve ever dreamt of.
Here are five ways to relieve insomnia naturally:
Moderate aerobic activity such as brisk walking and cycling increases deep or slow-wave sleep, essential for restfulness and sound health. It’s best to exercise about four to eight hours before going to bed.
In this timeframe (during the afternoon or evening), you can work out harder, thus feeling more tired. Also, your body gets sufficient time to cool down post-workout and prepare itself for bed.
Performing yoga every day can increase sleep hours and restore sleep soon in case of mid-sleep awakenings. Yoga involves not only postural and breathing exercises but also meditation and relaxation.
While meditating, you consciously direct your attention towards breathing or a specific object, thus increasing awareness and calming your mind. Regular meditation slows your breathing and reduces stress levels, thus, promoting sound sleep.
2. Have the right food:
Daily food intake determines your sleepfulness. Studies reveal that what you eat close to bedtime can affect your sleep quality appreciably.
- Reduce your consumption of high caffeine foods and alcohol at night, as both suppress melatonin, the sleep hormone. So, overindulging in tea, coffee, cough medicines, and alcoholic drinks leads to nighttime wakefulness.
- For a peaceful night’s sleep, make it a habit to drink warm milk just before bedtime. Warm milk is a rich source of tryptophan, an amino acid that produces serotonin, the mood-boosting neurotransmitter. While promoting relaxation, serotonin eventually leads to the creation of melatonin.
- Munch on carb-heavy snacks such as wholegrain crackers before going to bed. Bananas, a rich source of Vitamin B6, help increase the production of melatonin.
- Eat food like legumes, leafy greens, and almonds, which are rich in magnesium. This mineral is a natural soothing agent and can help relieve insomnia.
- Last but not least, you can try CBD gummies for sleep. These delicious fruity candies consist of CBD oil which noticeably relieves insomnia. Depending on your weight and the reason behind your insomnia, you can consume between 25 milligrams and 2000 milligrams of gummies every day.
An energy imbalance in the body often leads to insomnia. Stimulating your acupoints, i.e., particular body parts or points lying along energy channels can calm a restless mind.
You can use acupuncture and acupressure to stimulate sleep-related pressure points in your wrist, inner leg, sole, inner forearm, and neck areas.
An age-old treatment for insomnia, acupuncture can significantly improve sleep quality. By inserting thin, long, and painless needles into your body's distinct parts, acupuncturists stimulate the nerves and muscles.
Acupressure involves the usage of manual pressure such as finger pressure to the sleep-related acupoints. While you must take acupuncture treatment from a licensed practitioner only, you can try acupressure yourself.
Scents are, indeed, mood influencers. So, aromatherapy, which uses numerous fragrant essential oils, can calm your mind, promoting sound sleep.
When you inhale or get a massage with a sleep-inducing essential oil, for instance, lavender oil, it creates an extremely soothing effect and helps you fall asleep soon.
Lavender decreases anxiety, giving you a relaxed feeling. Dab a few drops on your handkerchief or put plenty of oil in your bathtub for a relaxing bubble bath.
Among several other essential oils, chamomile works excellently in sleep-based aromatherapy. Research proves that this light-flavored, sweet-scented oil can reduce nightmares.
4. Adhere to a Bedtime Schedule:
A regular bedtime is essential to relieving insomnia. Go to bed and wake up at the same time daily. This way, you train your body and mind to follow a pattern.
Even if you’ve had a long day, make sure not to go to bed way before your usual bedtime. Try adhering to within half an hour of your usual bedtime. This way, your body’s normal pattern won’t go out of order.
Also, avoid daytime napping, even if you might not have slept the preceding night properly. Napping will only deteriorate the quality of the next night’s sleep. Resist remaining asleep during weekends to make up for the loss of weekday sleep.
Instead, in the coming weeks, go to bed about fifteen minutes earlier every few nights. This way, you can discover your ideal bedtime, which is generally between seven and nine hours before rising in the morning.
Now you know easy lifestyle changes that you can adopt to relieve insomnia. Don’t neglect the symptoms of insomnia and treat it naturally by forming healthy habits. Sleep better for long life.