Do you struggle each night trying to get to sleep? Many people do and find Natural Home Remedies are better for you than medication. Here are some Effective Home Remedies for Insomnia.
Ever experienced one of those awkward stints of nights when sleep seems very difficult to come by? If you have, then you will agree that it’s such an awful feeling. Because while others are enjoying their sleep, you are wide awake. And the next morning, while your coworkers are busy making things happen in the office, you are lollygagging and falling asleep on duty.
Insomnia (Sleeplessness) is a condition that can limit your productivity more than you can ever imagine. And it’s an issue that demands urgent attention.
Nonetheless, you shouldn’t beat yourself up because it is pretty common. A Harvard study suggests that one out of every four adults suffers from insomnia.
The condition can be short-term or long-term, depending on the individual or the causal factor. For instance, if your sleeplessness is caused by stress, then reducing your daily burden can bring it to a quick halt. But if the insomnia is due to an underlying illness or a more serious mental issue like depression, then it might linger for a while.
Considering the urgency that is required in dealing with this condition, the next important question is;
How Can I Treat Insomnia At Home?
Though insomnia is a terrible experience the good news is that it can be managed at home — at least in most cases.
What are the home remedies for insomnia?
Exercise is one activity we engage in not knowing how beneficial it is to our body. And in case you missed the gist; physical activities are essential for sleeping well, especially if you have chronic insomnia.
Before you doubt, a recent study that was published in the National Library Of Medicine holds that people who engage in 1 hour of physical activities 5 days per week enjoy better sleep at night than people who don’t exercise at all.
The ideal mechanism of how exercises induce sleep is yet to be explained by experts. Although it is seemingly because exercises promote the feeling of relaxation and reduce all sorts of tension, anxiety, and even depression.
2. Take Advantage Of Sunlight
The human body is naturally wired to rely on natural light to figure out what time it is and decide whether to pump out energizing hormones or the ones that induce relaxation and sleepiness.
In other words, sunlight helps your body’s biological clock to know when it’s time to feel awake and when it’s time to feel relaxed or sleepy.
This biological process mainly occurs when your pineal gland is triggered by sunlight. It immediately sends signals to the brain which releases wake-promoting hormones. When the sun goes down and daylight recedes, your hypothalamus gland (which regulates sleep and energy levels) senses the change in light intensity and signals your brain to produce more melatonin (sleep hormone). That’s why after a sunny day, you tend to get exhausted at night and fall asleep easily.
Hence, one of the best home remedies for insomnia is to take advantage of sunlight. This will help your body to stay awake during the day and induce sleep at night.
To achieve this, simply expose yourself to a few minutes of early morning and evening sunlight. Ensure to protect your skin from mid-day sun as it could be dangerous.
3. Manage Your Stress Level
Stress (both physical and mental) has proven to be one of the major causes of insomnia in the US according to a 2013 survey.
Imagine how you feel when a job is eating you up both physically, mentally, and emotionally. In such times, getting a normal night’s sleep becomes a hard nut to crack.
To help manage this level of stress, you can try journaling or progressive muscle relaxation. Seeing a comedy movie won’t be a bad idea too.
Other Effective Home Remedies For Insomnia
- Eating foods that promote sleep: banana, cheese, almonds, salmons, cherries, and low-fat milk.
- Avoiding foods that interfere with sleep: high-carbohydrate or high-fat diets, caffeine, sugary drinks, spicy foods, and alcohol.
- Adopting a sleep-friendly lifestyle: showering at night, inhaling lavender before bedtime, switching off the lights, reducing the room temperature, and making your bed.
What Helps You Sleep At Night Naturally?
Some of the best natural remedies for insomnia are natural supplements like;
- Chamomile tea
- Cannabidiol (CBD)
- California Poppy
- Tart Cherry Juice
- Valerian Root (as recommended by a doctor)
- St. John’s Wort (protect your skin from the sun when using).
Taking these natural supplements an hour before bedtime can go a long way to calm your body and promote your sleep.
Sleep is vital to the body. Because it is a natural way through which your body is revitalized after a hectic day. Once your sleep is hampered, your general health (physical or mental) will take a major blow.
Therefore, if during the night, all you do is stare at your ceiling till daybreak, try applying the aforesaid home remedies for insomnia to rediscover your normal life.