Having a good night’s sleep is crucial to maintaining overall health. If it is challenging to fall asleep during the night, this may signal that you have insomnia. Insomnia is a sleep disorder that hinders you from getting enough sleep or staying asleep.
Ideally, you require between seven and nine hours of quality sleep each night as an adult. However, this isn’t uniform for everybody and can differ depending on several factors.
Insomnia can make you feel fatigued throughout the day and may impact your emotional and physical health. That’s why you should find effective ways to treat the condition before it causes other conditions, including heart disease, diabetes, and obesity.
Here are effective home remedies to treat insomnia to ensure you get a good night’s sleep.
1. Stay Physically Active
Try exercising before you resort to the services of a sleep apnea snoring dentist to treat your sleeping disorder. Research done in 2015 where participants took slightly over two hours exercising each week revealed that participants were less likely to experience insomnia symptoms.
In addition, the participants demonstrated fewer signs of developing depression and anxiety. Likewise, to attain these benefits, ensure you stay physically active by engaging in moderate workouts for a minimum of 20 minutes daily.
Still, you can include a few strength exercises or aggressive aerobic workouts weekly. Ensure you exercise at the time of day that suits you and positively impacts your sleep.
2. Develop a Consistent Sleep Pattern
Experts recommend you develop a consistent sleep pattern where you go to bed and wake up at the same time daily. Once you train your mind and body to sleep and wake up at the same time each day, you’ll automatically become sleepy when that time comes. To treat insomnia effectively using this approach, ensure you stick to the routine even during weekends and holidays.
3. Avoid Taking Stimulants at Night
Perhaps you’re someone who can’t go a day without sipping your favorite cup of coffee or tea. If so, you cut down on this habit if you’re experiencing insomnia and want to keep it in check. Because the effect of caffeine in your favorite cup of coffee lasts for several hours, you’ll find it difficult to fall asleep. Therefore, to treat insomnia, start by eliminating the habit of taking caffeine drinks hours before going to bed.
4. Practice Yoga and Mindfulness Meditation
According to sleep experts, practicing yoga is an excellent way to relax your body and mind for a good night’s sleep. Yoga, the kind that originates from India, is particularly beneficial in assisting you to get quality sleep at night. Besides, yoga can help alleviate stress and anxiety, negatively impacting sleep.
Likewise, practicing mindfulness meditation can boost your sleep at night by enhancing breathing and awareness of the present moment. Ultimately, practicing yoga and mindfulness meditation can assist in treating insomnia quickly.
5. Have a Massage Therapy
In 2015, researchers discovered that massage therapy assists individuals with insomnia by enhancing sleep quality and daytime dysfunction. Additionally, they discovered that massage therapy lower feelings of anxiety, pain, and depression.
If you can’t access professional massage therapy, you can self-massage yourself or request your partner to massage you. Eventually, you’ll fall asleep more quickly once you get a massage.
6. Use Lavender Oil
Research indicates lavender can help lower pain, improve mood, and promote sleep. A 2014 research demonstrated that lavender oil capsules were instrumental in enhancing sleep patterns in individuals having depression if taken with an antidepressant. Additionally, the research participants showed minimal anxiety levels, allowing them to fall asleep faster at night.
You can take 20 to 80 mg of lavender oil orally or as your physician instructed. Also, you can opt to spray lavender oil onto your sleeping pillows or drink it in the form of tea. Whichever form suits you, lavender oil can improve your ability to fall asleep and stay asleep at night.
If you have tried these home remedies for treating insomnia, but they aren’t working, consider visiting your doctor. However, before seeking professional assistance to treat your sleeping disorder, it’s prudent to try the above options.