We are all used to an occasional sleepless night but if you are finding it tough to sleep night after night; you are likely suffering from a sleep disorder, insomnia. It can leave you seriously impaired to perform your daily work normally. There are several reasons which can trigger this tossing and turning all night in you.
Most resort to prescription medications like sleeping pills to resolve the problem. However, there are several natural remedies which can improve your sleep quality and treat insomnia.
Here is a list of few home remedies for Insomnia-
One of the most common causes of insomnia is stress and anxiety. One of the best ways to tackle it is meditation. This implies sitting with legs folded in a quiet place, closing eyes and taking slow and steady breaths. This way, you start becoming aware of your body and all thoughts, feelings, and sensations passing through your body.
“Meditation has some exhilarating benefits on your mind and body.”
It reduces stress, improves your concentration and focus, boosts your immunity and develops positive energy and thoughts within you. All this leads to improving insomnia and sleep quality. Meditating just 15 minutes daily either morning or evening can prove magical in treating insomnia.
Another terrific relaxing technique like meditation is listening and repeating a mantra or positive affirmation. Repeating them throughout the day silently and before sleeping can immensely relieve your mind and body of anxiety, stress, depression and reduce the level of insomnia experienced by you. You can also try chanting the words aloud with your whole focus on the words.
Exercise not only keeps your body fit but your mind also. It helps eliminate all frustration, anger, and other negative emotions out of your body to leave you calm and relaxed. It boosts your mind and leaves you energized with a healthier body. Moreover, the physical fatigue it induces helps you to sleep better.
Since ages, yoga has been touted for its miraculous effect on the mind and body. It is known to improve sleep quality by notches higher. However, it is strongly recommended that you practice yoga under the guidance of an expert and you can injure yourself if not practicing it properly and with the right technique. You can start
Massage is another awesome way to relieve both mind and body. It relaxes your muscles and takes away body pain and discomfort. It also increases the blood circulation, eliminates toxins from the body and relaxes your mind. Its cumulative effect is deep and restful sleep. You can hire professionals to do the job for you. Else, you can get a massage partner where each returns the favor to the other.
The hormone melatonin is naturally produced in our body which regulates the sleep-wake cycle in the brain. It is released by the serotonin hormone of our brain during the night when the lights get dim. Low production of melatonin in our body due to varied reasons like depression, diabetes, stress, aging, etc. can lead to the disruption of sleep.
Thankfully, melatonin supplements are available today which you can take to induce better sleep. The recommended dosage is 1 to 5 mg which can be taken thirty minutes to two hours prior to retiring to bed. One should always try to take the smallest effective dose. A higher dose is likely to cause some side effects like depression, dizziness, stomach cramps, headaches, irritability, etc.
One should also try not to form a habit of it and consume it for only a short period of time.
Aromatherapy has a proven track of helping in treating insomnia. Soothing essential oils like lavender oil, chamomile oil, patchouli, jasmine, etc. are excellent to help you sleep better. You can also place their plant pots beside your bed. Else you can put their sachet or a handkerchief with few drops of essential oil under your pillow and experience better sleep.
There are few drinks like tea, coffee, alcohol, etc. that are known to cause insomnia. But there are plenty of drinks that can be prepared at home and are wonderful for inducing sleep. A warm glass of milk preferably almond milk can be drunk before going to bed. Its calcium helps the brain in producing melatonin to help you sleep.
Herbal tea like chamomile tea, hibiscus tea, valerian tea, etc. are also touted for their sleep-inducing properties. You can also try taking a spoonful of honey for a restful sleep.
There are plenty of other natural remedies available for better sleep. You can try anyone that works best for you.
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