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6 Natural Remedies to Combat Insomnia
Updated: 2 days ago
Chances are that you are reading this article because some nights you may struggle to fall asleep, and some nights you may constantly toss and turn throughout the night.
Adequate sleep is a basic necessity of the human body for normal functioning, and it is one of the main benefits of a healthy lifestyle. Sleeping difficulties are becoming more common and affect everyone differently.
Sleeping problems are intractable because they lead to serious health issues. Not having adequate sleep time can cause mental and physical illness. There is no limit to sleep hours for adults, but they require at least 7 hours of sleep per night. Some people feel refreshed after a short time, while others need more time to regain their energy.
Common Causes of Sleeping Difficulties
The causes of sleep difficulties differ for everyone. Your lifestyle patterns are significant factors related to sleep hygiene. In some conditions, prioritizing self-care can resolve sleeping issues.
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Here are some common causes of Insomnia:
In older adults, aging may be a factor in sleep disturbances due to decreased absorption of critical nutrients over time.
Too much sensory activation before bed is a fundamental reason for sleeping difficulty. This stimulation includes watching TV, using your mobile phone, or playing video games before sleeping.
Poor eating habits can also result in sleeping disorders, such as too much caffeine, sugar, or stimulants.
Lying on an uncomfortable mattress and pillow.
Physical illness and chronic pains.
Low exposure to daily sunlight.
Sleep disruptions such as excessive urination at night or sounds.
Having racing thoughts, depression, anxiety, or other mental disturbances.
6 Natural Home Remedies To Combat Insomnia
1. Incorporate supplements
Magnesium, Melatonin, and L-tryptophan supplements are common supplements that facilitate sleep. Studies have shown that Magnesium may help insomnia in adults.
Our bodies naturally produce melatonin; however, as we age, it may decrease over time. Certain herbal teas such as Chamomile and Valerian root also enhance sleep. Sleeping supplements are best consumed within 30- 45 minutes before bed.
2. Use essential oils
Aromatherapy is commonly used to enhance sleepiness in adults. Studies have shown that essential oils, including Lavender, Bergamont, Clary sage, and Cedarwood, improve sleep when inhaled before bed.
Additionally, you can listen to calming sounds like harp music while basking in Lavender aromatherapy. You can spray Lavender essential oil on your pillow, use it in a diffuser, sniff the oil on a cotton ball or inhaler, or rub it on your skin with a carrier oil such as Jojoba oil, Coconut, Olive, Grapeseed, and Almond Oil.
3. Be mindful of your activities before bed
Dim the lights and turn off all electronics at least one hour before bed. Exercise regularly, but up to one hour from bedtime. Read a book at night in bed.
If using an e-book, dim the light to the lowest setting and wear blue light-blocking glasses. Meditate in dim to dark lighting to calm the mind. Close your eyes and quiet your mind of thoughts.
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4. Reset your sleeping schedule
Our bodies are wired to become accustomed to a routine, so a consistent sleeping schedule is necessary when dealing with insomnia. Following a consistent schedule will ensure you get adequate sleep each night. Studies show that irregular bedtimes affect the quality of our sleep over time and cause daytime sleepiness.
Irregular sleeping patterns can also cause disorders in the body. We are all equipped with an internal clock. However, our internal clock becomes off schedule when we don't go to bed on time every night. This is especially true in individuals who work graveyard shifts.
5. Exercise
Exercising is invaluable to improving your overall health. Additionally, exercising frequently can help manage insomnia. Creating a daily workout program is critical to maintaining your body active and healthy.
You can work out effectively without a gym membership. Simply add brisk walking to your daily routine. To maintain your body robust and energized, though, engage in physical activity regularly.
Try Exercise Snacks if you can not afford to go to the gym.
6. Massage
Getting a massage may be beneficial if you struggle with insomnia. The mild pressure of human hands can cause the release of hormones to promote sleep. In addition, numerous studies have shown that getting a massage relieves stress and helps you sleep better.
Regularly make time for a massage service to overcome sleep issues and get a good night's rest. For getting a massage at home, you can purchase handheld devices that relieve muscle tension for self-massaging or have your partner assist you. Mobile massage companies will also perform services in the comfort of your home.
Bottom line
Sleeping is a daily necessity to maintain good health. We must implement healthy habits to ensure our sleep hygiene is preserved. You may implement all or a few of these natural remedies at home to see results. Of course, if you're still having trouble sleeping, it may be time to seek medical assistance, as there could be a more serious underlying issue.
Which of these tips will you implement today? As you continue to fight Insomnia, think about some things you can implement above for adequate sleep daily, then share these beneficial tips with your loved ones!
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