Insomnia is a sleep disorder. It’s a perception of having no sleep or not having good quality sleep. In insomnia, you might suffer from trouble staying asleep, or difficulty falling back to sleep, or difficulty falling asleep. Around 1 in 3 people have mild insomnia.
There are 33% of adult-people who are affected by insomnia. Many people have poor sleep habits. Insomnia is of three types, acute insomnia, chronic insomnia, and transient insomnia. Insomnia becomes serious if it is left untreated.
Taking pills is not suitable for health in the long run. There are clinics and sleep specialists to cure insomnia. Meanwhile, there are natural remedies to cure insomnia.
Insomnia Natural Remedies
These natural remedies do not cost you any money and have no side-effects. The change of habits and little effort from your side can help you get rid of insomnia.
Food Full Of Nutrient
Before we start looking for the pills, step into your kitchen to cure insomnia. A Healthy and proper intake of food will help you cure insomnia.
- Have walnuts. They include melatonin, which helps our body regulate the sleep-wake cycle.
- An intake of enough vitamin B6 is a requirement for our body. When we sleep, the serotonin(the relaxing hormone) rises, and adrenaline levels fall. Vitamin B6 rich food is chicken, potatoes, peanut butter, fish, banana, beans, and many more.
- Bananas include melatonin and serotonin, which are relaxing hormones and help to have a proper sleep-wake cycle. Bananas also have magnesium, which reduces the level of cortisol, a hormone that disturbs sleep.
Mindfulness meditation has benefits for health and helps to have a proper sleep without any interruption or disturbances.
Mindfulness mediation consists of trying slow and steady breathing while sitting. We observe our thoughts, feeling, and breathing pass. The researcher conducted a study in a university health center in 2011, which stated that mindfulness-based stress reduction (MBSR) could treat insomnia.
Stick To Regular BedTime and Wake Time
Maintaining a regular sleep pattern is essential. It is enticing to sleep late during weekends, but you should avoid it if you have insomnia. It will disturb your sleep pattern. Make it consistent to train your body to sleep and wake up at regular times.
Exercise helps to improve your sleep and in the meanwhile, helps to maintain proper health. It allows you to reduce your weight and increase your energy. The researcher conducted a study in 2015 that has proven that increased physical activity helps you with your mood and better sleep. Exercise at least 20 to 30 minutes daily.
Mounting evidence also suggests that using CBD oil for energy can help improve athletic performance.
Avoid Screen Time Before Bed
Do not use any electronics before your bedtime to avoid sleep disturbance. Avoid screen time before bed because electronic devices emit blue lights, which blocks the sleep hormone melatonin, and keeps you awake.
Sound Environment For Sleep
Turn off the lights, close your curtains; temperature and noise should be controlled to make the room facilitative for you to sleep. It would help if you used a soft and comfortable mattress to aid you with sound sleep. If required, use an eye mask and earplug to avoid any light or noise to disturb your sleep.
Avoid taking a nap during the time. Even if you have a rough nap, avoid sleeping in the day. It will help you to maintain your regular pattern for sleep and get uptime. It plays a considerable role in having a good sleeping pattern.
Avoid caffeine before going to bed or stop taking it in the late afternoon. Everybody has different reactions to caffeine, so it’s good to avoid it 6 hours before going to sleep.
Avoid Spicy Food
International Journal of psychological Study research that having an intake of spicy food in dinner will not help you sleep at night. Although they do not have a specific reason behind it, spicy food increases our body temperature, not letting us sleep.
Light therapy also is known as phototherapy. This therapy helps people with sleep. It treats a condition called “delayed sleep phase syndrome.” If you have trouble falling asleep at night, that means you need more exposure to light during the day. Its role is to let people know when to sleep by increasing the sleeping hormone called melatonin.
If you are waking up early then, you need more light exposure in the afternoon.
Lights therapy has different units available for you; which one we need depends on our condition.
We can use our mother and grandmother’s remedy by having a warm milk cup before going to bed. Milk is the best source of calcium intake. Almond milk helps the brain to make a sleeping hormone known as melatonin. Warm milk sparks relaxing memories of our mother to fall asleep.
Think of insomnia as an early wake-up call for you. If insomnia does not get a cure on time, it can cause other severe medical conditions like depression, anxiety, heart disease, diabetes, and many more.
So it’s best to start early treatment for insomnia. Above, we have mentioned the natural remedies that are going to help you get a sound sleep.