Skip to content
Home » Uncategorized » How to Treat Insomnia Naturally

How to Treat Insomnia Naturally

 

Treat Insomnia Naturally


Do you really understand the important role a good night’s sleep plays in your overall health? If you’re regularly having trouble falling asleep or sleeping through the night, you may have insomnia. Insomnia? What is it?

Insomnia is a sleep disorder that makes falling asleep or staying asleep difficult. Remember, adults should sleep for seven to nine hours every night though with different factors, this varies per person. Such factors include individual levels of anxiety, stress, depression, sleeping conditions, noise, drug use, work hours, alcohol and age.

Here are a few home remedies for insomnia that you can explore to improve the quality of your sleep:

Exercise Regularly

Engaging in daily activities like regular exercise has long been linked to higher quality and durable sleep hours. A study published in October 2015 in the Journal of Sleep Research showed that after six months of 150 minutes per week of exercise, participants reported experiencing a significant reduction in their insomnia symptoms, including depression and anxiety scores. However, you should avoid any exercise two hours to your bedtime.

Power Down an Hour Before Sleep 

“Sleep is not an on-and-off switch,” says Michael Breus, PhD, a sleep expert and clinical psychologist. Before sleeping, allow your body to unwind and ready itself to sleep. The “Power-Down Hour” method is three-fold and consists of using the first 20 minutes to complete any must-do tasks, brush your teeth, wash your face, and get dressed for bed in the next 20 minutes. For the remaining 20 minutes, lie on your bed quietly and meditate while focusing on your breathing rhythm and without habouring negative thoughts. This help you sleep easily and well.

Embrace Good Sleep Hygiene          

Sleep hygiene here simply means picking a good sleep schedule and sticking to it. A good sleep routine can help you overcome insomnia. Set both a sustainable and regular bedtime and wake-up time and your body will adapt to it as a habit.

Stay away from napping throughout the day to avoid being tired during your regular bedtime.

Take a Bottle of Cherry Juice

Unlike alcohol which may make you sleep only to wake up prematurely, cherry juice may offer you restful slumber. The juice is believed to be naturally rich in melatonin, a hormone known for its sleep-regulatory properties. So, try cherry juice to combat insomnia but first, discuss with your doctor before taking it if your body health is linked to elevated sugar.

Eat a Healthy Diet Regularly

Eating a healthy diet provides you with more advantages than you think. Good sleep or combating insomnia is one of them. However, avoid big meals or caffeine and alcohol a few hours before bedtime.  

However, drinking warm milk or chamomile tea just before bedtime is a popular remedy for insomnia. Both are thought to impact the brain in a way that helps you fall asleep easily.

Regulate Your Bedroom Light

Studies show that people who sleep in darker rooms fall asleep easily and stay asleep longer. Go for thick curtains or blinds as they won’t allow light to wake you up. Besides, you can use a sleep mask.

Also, put off or stay away from the TV, phone, tablet or device screens before bedtime. The stimulating effect of these full-spectrum gadget lights makes sleeping harder.

You can do a relaxing thing such as reading, listening to music, or bathing before bed. Use a flashlight instead of turning on the light when you wake up to go to the bathroom else, the overhead light of the bathroom may cause you to take too long to fall back asleep.

If these insomnia remedies don’t fully work for you, consult a doctor. Your physician may give you a physical exam, ask you questions about your sleep habits and patterns or recommend a sleep aid or behavioural therapy to treat insomnia.

 

 

 

Leave a Reply

Your email address will not be published.