Are you spending your night staring at your room wall? Do you find it hard to fall into a peaceful, nourishing slumber? If yes, it can be insomnia. According to the National Center for Health Statistics of 2020, around 14.5% of adults had problems falling asleep most days or every day in the past 30 days.
It negatively impacts your memory, concentration, and mood and boosts your risk for obesity, depression, type 2 diabetes, cardiovascular disease, and high BP. If you’re also experiencing poor quality of sleep, then don’t worry. Various home remedies for insomnia can help you get quality sleep. Continue to read to take charge of your sleeping pattern with natural fixers.
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Top Home Remedies You Can Try for Insomnia
Here are a few home remedies for you to try:
1. Mindfulness Meditation
Meditation is the practice of continuous and slow breathing. You sit calmly and observe your breath, thoughts, and feelings coming to your mind. Meditation provides several health benefits, like reducing stress, enhancing concentration, and improving the quality of your sleep. Additionally, it boosts immunity and gives strength to fight against infections. A study found that mindfulness meditation may effectively treat sleep disturbance.
An insomniac person should also join weekly meditation classes or practice at home. If you find it challenging to start due to meditation due to jam-packed schedules, take out at least 15 to 20 minutes every day, morning or evening. You can join a meditation group to keep yourself motivated.
2. Yoga Practice
Daily yoga practice positively affects the quality of your sleep. It improves brain function, alleviates stress, and also enhances physical functionality. Don’t choose a yoga style of extreme level if you are a beginner. You can try basic yoga practices focusing mainly on breathwork instead of complex physical movements. Such yoga helps you stay focused. Yin and restorative yoga are the best options to start with.
Try to do a longer yoga session. Beginners can start with 20 minutes of self-practice. Also, you can perform yoga positions like wide-knee child’s pose (Balasana), legs up the wall pose (Viparita Karani ), etc.
Don’t force yourself if you cannot create certain poses; it can cause injury.
3. Balanced Diet
Your eating habits also affect your sleeping pattern. Avoid heavy or spicy meals at night, leading to discomfort and indigestion. Instead, opt for light, easily digestible healthy snacks if you’re hungry before bedtime.
Foods rich in tryptophan, like bananas and warm milk, can promote relaxation and may help you fall asleep faster. Besides this, eat a high-fiber diet, including fresh fruits, whole grains, vegetables, and low-fat proteins. Avoid eating junk food and sugar.
Add fruits that contain vitamin B, like lean poultry and meat, fish, eggs, legumes, and dairy products. Hence, good eating habits make you healthier and improve your sleep quality.
4. Watch Your Screen Time
Do you know that the blue lights that electronic devices like smartphones, tablets, and computers emit can interfere with your sleeping pattern? Exposure to this unnatural light reduces the melatonin hormone production, which regulates sleep. Stay away from your mobiles and laptops at least an hour before bedtime to minimize this effect. If you must use these electronic devices, consider using blue light filters or apps designed to reduce blue light exposure in the evening.
You can try melatonin supplements, too, if home remedies don’t work for you, but after consulting your doctor. You can use the Free pharmacy discount card and save up to 85% on your meds at over 60,000 U.S. pharmacies.
As per a 2015 study, massage therapy also help to alleviate sleeping problem by enhancing sleep quality. It will lessen the anxiety and depression. If you aren’t comfortable with a professional massage, you can choose self-massage over this or ask your partner for this.
While getting a massage, concentrate on the feelings and sensations of touch. Although massage is a safe option, consult your doctor first if you’ve any health problems. Also, run a patch test to see if your skin is sensitive to oils or creams.
If you drink alcohol regularly or occasionally, you must stop it completely. It can interfere with sleep. Instead, you can have warm milk, tart cherry juice, or chamomile tea. These drinks are beneficial for patients with sleeplessness.
Regular warm milk consumption produces chemicals that affect the impacts of tryptophan on the brain. It is a chemical building block for serotonin, involved in the sleep-wake transition. In addition, chamomile tea can also be helpful for insomnia patients. It contains flavonoids that may interact with benzodiazepine receptors in the brain, involved in the sleep-wake transition.
Finally, tart cherry juice might promote melatonin production and a healthy sleep cycle.
Many reasons, like stress or bodily illness, can be responsible for sleep trouble. But we all know the importance of sleep for our overall well-being. Dealing with insomnia can be frustrating, but these home remedies can support your healthy sleep pattern.
Start slowly and steadily; take your time to see the result. Create a relaxing bedtime routine, maintain a consistent sleep schedule, and change your sleep environment and lifestyle; it helps to enhance your sleep quality. In case of medicinal purchase, use the best Rx Discount Card and make it cost-effective. You can download the FREE Rx card, or submit your required address details on our website and get it posted at no cost.
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Q.1 Can diet affect insomnia?
Yes, diet can disturb your sleeping pattern. Consuming foods high in sugar, caffeine, or spicy ingredients close to bedtime can disrupt sleep. Instead, opt for a light, balanced meal in the evening.
Q.2 Are there relaxation techniques that can help with insomnia?
Meditation, deep breathing exercises, progressive muscle relaxation, and mindfulness can calm the mind and ease the body into a restful state conducive to sleep.
Q.3 Can lifestyle changes help to improve sleep quality?
A healthy lifestyle improves sleep quality. Adopting a consistent sleep schedule, limiting screen time before bed, creating a relaxing bedtime routine, and dodging caffeine and heavy meals close to bedtime can improve sleep quality.