Do you also face difficulty in sleeping everyday? Well, the sleeping disorder of sleeplessness is called insomnia. In this problem, the person does not get enough sleep and does not feel fresh when he wakes up. Insomnia can make our day to day life very difficult. From laziness in professional work to issues in personal life, insomniacs fight the problem of sleeplessness all the time. Lack of sound sleep gets associated with fatigue, difficulty in concentrating and mood swings. Some people might stay awake the whole time, while some may just not sleep for a few hours at night. The cause for insomnia also differs from person to person. The most common reason behind this is stress or disturbed sleep cycle. Insomniac can take a breath of relief as there are some home remedies that can help cope up with this disorder. Read on to learn about such natural remedies.
Insomnia home remedies
Insomnia is divided into two parts - chronic and short term insomnia. While, short term is easy to deal with, chronic on the other hand might take a lot of time and requires therapy. Chronic insomnia may also be an indication towards other conditions such as depression, heart disease, sleep apnea, lung disease, etc.
There are several remedies and activities that you can try to get rid of this sleeping disorder. Especially, the people who want to avoid medication can go for such tips. Here are 9 natural remedies that can help in dealing with insomnia:
1. Magnesium rich foods
Magnesium is a mineral that occurs naturally in the body. However, researches say that there are supplements to consume magnesium and cope up with insomnia. Magnesium deficiency can lead to sleeping difficulty, muscle pain and anxiety. Magnesium rich foods include legumes, seeds, green leafy vegetables, almonds, cashews and whole grains. You can include these food items in your diet to help with muscle relaxation and stress relief. This also results in dealing with insomnia and good sleep quality. It is not recommended to take magnesium supplements on a regular basis. One should take a break for a few days after every two weeks. Consume the dosage of supplements as recommended by the doctors.
Meditation is one of the best remedies to relax your mind and to sleep better. In mindful meditation, one has to breathe slowly and sit quietly at one place. An individual has to deeply observe and analyse their own body, thoughts, feelings, and sensations as they breathe in and out. Meditation has several health benefits and plays a major role in leading a healthy lifestyle and promoting good sleeping pattern. And not just sleep, mindful meditation also helps in stress relief, concentration improvement and boasting immunity. This activity is can also be done under professional guidance. You can join meditation groups or take online meditation sessions for motivation.
Since a long time, doing yogasans has proved positive in making you feel relaxed and stress free. Light exercise is good for your health and can help in coping up with insomnia too. Just like meditation, yoga will put your mind at ease and help in sleeping for longer hours. Moreover, physical activities like yoga, walking etc on a regular basis can keep your energy levels high make you feel less tired. It even helps in making you feel calm and relaxed. Take yoga classes or watch online videos to learn and do it at home easily. Yoga will surely help you in dealing with the problem of insomnia.
4. Lavender oil
Lavender oil health benefits are such that it is seen in many households and is even poured on aroma dried flowers. This essential oil has many other important functions to perform. It helps in making the environment relaxing, stress free and fresh. It is one of the best natural remedies to promote good sleep and calm mind. People with insomnia can use lavender oil as a pillow spray or in a patch, massage oil, or aromatherapy diffuser. However, you can ask your healthcare professional before using this essential oil for insomnia.
Melatonin is basically a natural hormone that is produced by the brain to maintain the body's sleep cycle. People can take liquid as well as capsule supplements for this component. Melatonin is beneficial for people suffering from insomnia as it helps in sleeping quickly and properly. Melatonin shows its quality within a matter of few days. It is effective for better sleep quality and improved sleeping patterns. One should use a low dosage as high doses may result in side effects like cramps, headache, dizziness and depression.
6. Milk with honey
Most of the people in India have this habit of drinking warm milk at night before bedtime. It helps in regulating their digestive system and maintaining overall health. Moreover, drinking warm milk with a few drops of honey can even help in dealing with insomnia. Sleeping disorders are way to deal with if you make this a regular habit. The combination of milk and honey is popular to induce sleep and is being followed since a long time. Milk has amino acid tryptophan present in it, which increases the amount of melatonin hormone that further results in better sleep.
7. Warm bath
The daily hectic schedule can make a person feel extremely tired and stressed. This is a major factor that disturbs the sleep cycle. Therefore, this demands relaxing activities to lie down for a good sleep at night. After a long and tiring day, taking a warm bath can make your mind feel relaxed and will also help with the problem of sleeplessness. You can also put a few drops of an essential oil like lavender for amazing aroma and muscle relief. You can take a warm bath for an hour or two before going to bed at night. This may help you in getting better sleep than before.
8. Herbal tea
Just like milk, it is also believed that some type of tea can also help in inducing good and regular sleeping patterns. Herbal tea is a natural remedy for insomnia. Insomniacs can totally rely on having a cup of herbal tea before bedtime to have a good sound sleep. Having herbal tea may also reduce the time taken to fall asleep and helps in calming down your body. In fact, you can also try passionflower tea and chamomile tea at night.
Massage therapy also benefits people with insomnia by reducing sleeplessness and other symptoms like tiredness and anxiety during daytime. You can call a professional therapist or masseuse for this purpose. Taking a full body massage with a few drops of essential oil along with a carrier oil can open up your muscles and relax the body. It helps in focusing your mind and avoiding distractions. Hence, all this results in better sleep quality. You can ask your doctor before using this technique for your body and mind. Along with this, a good sleep hygiene is also important for insomniacs.
These were the natural remedies to cope up with insomnia. If these at home solutions also don't work out for you, then you can take your doctor's advice for the same. It is essential to take the recommended amount of sleep per night, i.e 7-8 hours. Along with the duration, sleep quality is also a priority as a disturbed sleeping pattern can hamper everything. One needs to be aware of the wake up call in this sleeping disorder. It is best to deal with insomnia at earlier stages before it becomes a chronic condition.
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