Getting a safe and sound sleep is an important part of our daily routine. Our life messes up when we are away from a sound sleep and good food. Some people face difficulty sleeping early at night which indicates the presence of insomnia. Insomnia is a sleep disorder faced by a lot of people in life who feel difficult to sleep early and are in the habit of staying awake all night. It is mandatory for an adult to get a sound sleep of eight to nine hours per night but this number can vary depending on different factors. Insomnia can make a person risky for conditions like obesity, depression, diabetes, or heart disease.
Here we will discuss some natural remedies for insomnia which will help you to fall asleep early and to get rid of this bad habit. But first, we will see about the causes of insomnia. There are different causes of insomnia including the following:
- Presence of depression
- Feeling anxious or stressful
- Uncomfortable conditions for sleep like inappropriate bedding or lights
- Presence of noise
- Using drugs
- Using nicotine, caffeine, or alcohol
- Irregular shifts of work
Remedies for Insomnia
Here are some of the natural remedies which can be followed to treat the condition of insomnia:
Mindfulness meditation is helpful in treating insomnia. It is a type of meditation that involves slow and steady breathing in a still motion. A person is advised to observe his thoughts, breath, feelings, and sensations. Mindfulness meditation helps in promoting good sleep and reduces stress in a person. According to studies in 2011, it has been approved that mindfulness meditation has improved insomnia and sleep patterns in people. You can practice meditation at home by doing it for 15 minutes in the morning or evening. Meditation is a safe practice that helps bring strong emotions in a person.
Yoga has been approved as one of the best styles which place a positive effect on the sleep quality of people. Yoga helps to alleviate stress and boosts mental focus in a person. You can choose the styles of yoga according to your ease. It is better to try slow and controlled movements of yoga that will help you to stay focused. It is better to practice yoga for at least 20 minutes daily or you can choose to do yoga before going to bed which will help you to feel relaxed.
It is advisable for each health care practitioner and medical expert to include exercise in their daily life to achieve a healthy lifestyle. Exercise helps to boost overall health and enhances energy. It is helpful in losing weight and promotes sound sleep. It recommends exercising for at least 15 minutes daily and you can increase the number of minutes on a daily basis to achieve your desired target. Exercise has been shown to lower sleep anxiety symptoms in people with anxiety and depression. You can practice some light and aerobic exercises like stretching or brisk walking. Indulging in rigorous and hard strenuous exercise will result in stiffness in the body and a person cannot continue to exercise at the beginner level.
Nutrition and food
The type of food we eat plays a significant role in improving sleep patterns and to deal insomnia. It recommends initiating a healthy dietary pattern in routine which has significantly improved the symptoms of insomnia. It recommends limiting caffeine and alcohol intake to get rid of signs of insomnia. Excess alcohol and caffeine can interfere with sleep. You can try warm milk, honey, and milk or chamomile tea for easing insomnia. Warm milk stimulates the effects of the amino acid tryptophan on the brain. It is the building block for serotonin associated with the sleep-wake cycle in human beings. Other than this, Chamomile tea is rich in flavonoids that interact with the benzodiazepine receptors in the brain and are directly associates with the sleep-wake cycle. These were some nutrition-based remedies for sleep anxiety.
Melatonin supplements have significantly improved irregular sleeping patterns in humans suffering from insomnia. It helps in enhancing the quality of sleep in individuals. It recommends consuming 1-5 mg of melatonin with proper consultation with your doctor before going to bed. Overdosage of melatonin is risky and can cause Sleep anxiety symptoms like depression, dizziness, irritability, and stomach and muscle cramps in the body.
Moderate temperature of the room
Sometimes sleep patterns get disturbs due to the disruption of the temperature and environment of the room. It is advisable to keep the ideal temperature of the room so it cannot interfere with your sound sleep. Women often face hot flashes when they go through the phase of menopause so it is better to keep the temperature of your room to an average level and try to wear breathable fabrics while going to bed.