It is common to have a sleepless night on occasion but insomnia is an inability to sleep for a number of days at a stretch and this impairs daily functioning. Chronic lack of sleep has been linked to a number of health problems like high blood pressure, diabetes and depression. In order to avoid alternative medicine, it is important to try natural remedies that will help you develop a proper sleep schedule.
Light exposure
Those who have trouble falling asleep at night or have a delayed sleep phase syndrome need more light in the morning. Light exposure plays a crucial role in telling the body when to sleep and when to wake up. It is ideal to take a walk first thing in the morning for about half an hour. If you find that you are waking up too early in the morning, you need more light late afternoon and you could try walking outdoors for two to three hours in the evening.
Meditation and relaxation techniques
There are a number of benefits of meditation. When you practice meditation regularly, it can help promote sleep and reduce stress hormones. If you have trouble sleeping, Earl Hailey from Patch MD suggests looking into natural sleep aids that are gentle on the body before doing anything drastic. Meditation involves consciously directing your attention to your breathing so as to increase awareness and relax the body and mind. There are different ways you can make the most of meditation including visualization, relaxation response and mindfulness. Meditation and relaxation can help improve sleep and are an ideal solution for insomnia.
Acupuncture
Acupressure and acupuncture can help with insomnia. Research has shown evidence that it can help and can cure insomnia in the long run.
Aromatherapy
Aromatherapy oils have been used for many years as a remedy to help people fall asleep. It is a very soothing oil and studies have proven it to be very effective for insomnia. Put a lavender sachet under your pillow or add a couple of drops of lavender oil to a bath, it will help with sleep. There are many other aromatherapy oils which help with sleep like patchouli, ylang-ylang, and chamomile.
Diet
What you eat has a significant impact on how you feel and how you sleep. In order to deal with insomnia, you need to limit the intake of alcohol, caffeine and nicotine. Caffeine and nicotine can cause insomnia and will keep you awake for long hours in the night. Alcohol consumption can also result in nighttime wakefulness. Additionally, you need to cut down on sugar because it can cause an uneven blood sugar level and will disrupt your sleep schedule. Consume foods that make you fall asleep. Opt for carbohydrate snacks like whole grain crackers before bedtime. You also need to include foods which are rich in vitamin B6. Deficiency of magnesium in the body can lead to cramps, pain, muscle tremors and irritability. Hence, you need to consume foods that are rich in magnesium like wheat bran, legumes and seeds, cashews, almonds, green vegetables, and whole grains.
Lemon balm
Lemon balm is an herbal supplement which can calm the nerves and relieve anxiety. It is a supplement which includes valerian which helps in insomnia.
Ayurveda
Ayurveda treats insomnia as a vata imbalance, vata regulates circulation and breathing in your body and people who suffer from the imbalance often deal with anxiety, irritability and insomnia. The Ayurvedic method of treating insomnia is to apply oil on the head and feet. You can use coconut oil or sesame oil for the purpose.
Chamomile tea
Chamomile has proven to be very effective for insomnia. It is an herb that is used to handle muscle tension and reduces anxiety which helps induce sleep. You can sip a cup of chamomile tea post-dinner but do not drink it very close to bedtime.
Before you take any drugs to deal with insomnia, try these highly effective natural remedies for your body. It will help you develop a sleep schedule that will benefit your mind and body in the long term. Remember that chronic insomnia might take some time to be treated and if you do not see any results through these natural remedies, it is best to consult a doctor. Be kind to your mind and body and allow it to rest. Do not expect results in 24 hours. These remedies will work on your body slowly and if you maintain consistency, you will see significant results.
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