Are you stuck in the relentless cycle of turning and tossing? Have you become a prisoner to your own thoughts or worries? You may be wide awake, yet your body yearns for the much-wanted sleep. The hours tick by, each one with your heavy mind refusing to settle down for bed. All you want is to fall asleep fast, like other people may seem to.
Well, you’re the not only one sitting up all night, playing a hide-and-seek game with sleep. Around 30% of adults show symptoms of insomnia, leading to poor sleep quality. The reasons for this condition may vary for every individual, including stress, unhealthy lifestyle, jet lag, working shifts, or diseases.
The good news is that insomnia is treatable. You can treat it at home through basic remedies.
This informative article will offer you eight simple home remedies to fight insomnia. Give them a chance to work and experience yourself yawning.
8 Effective Home Remedies to Fight Insomnia (Low Side Effects)
1. Maintain Good Sleep Hygiene
Sleep hygiene refers to an individual’s routine around bedtime. These days, one of the major causes of insomnia is unhealthy activities before hitting the bed. Act upon the following steps to maintain good sleep hygiene:
- Achieve a consistent bedtime schedule. Go to the bed and roll out of it at the same time, even on weekends
- Unplug yourself from the screens, laptops, cell phones, and TVs at least an hour before bedtime
- Keep the bedroom dark and quiet by dimming the lights or using thick curtains
- Use earplugs and an eye mask for further protection
- Make sure the mattresses, pillows, and blankets that make you snug as a bug in a rug
- Avoid alcohol, nicotine, and caffeinated beverages in the evening
- Have a soak in warm water about 1.5 hours before bedtime
- Prevent munching on heavy meals at night that can cause acidity or heartburn
2. Regularly Exercise
Regular exercise can enhance your well-being, mood, and fitness levels. It can also increase the quality of your sleep at night as some studies proved. A famous research even stated that 150 minutes of workout per week can reduce insomnia symptoms significantly. It can also minimize the chances of anxiety and depression, thus leading to better sleep.
So, accommodate exercise that is convenient for you in your routine, such as walking, swimming, or yoga. Breaking a sweat outdoors can expose you to natural light. This will also contribute to a good sleep-wake cycle.
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3. Practice Mindful Meditation
Mindful meditation is a powerful tool that you can consider to combat insomnia. Though it consists of various exercises, their goal is one – to be present in the moment. Trying them out can calm your mind and make you ready for hibernation.
Start by getting comfortable in a quiet, dark place where nothing disturbs you. Lie down on your back or in a comfortable position and gently close your eyes. Focus on your breath, by taking slow and deep ones. Pay attention to the sensation caused by your breath. Notice how it enters and leaves your body.
Another idea is to visualize a peaceful scene. Imagine transporting yourself into a serene environment, full of lush forests, tranquil beaches, and green mountains. Envision the places, smells, and sounds. This activity will help you let your hair down and go to a peaceful sleep.
4. Embark onto the Reading Journey
Reading is another simple, yet effective home remedy that you must give a shot. It will de-stimulate your brain before hitting the bed. If every time you experience an explosion of thoughts or worries every time you get in bed, consider this activity.
Reading a book or magazine will transport you into another world. It will give you a break from the worries or thoughts of the day. It will help you kick back and relax rather than forcing yourself.
Making reading a part of your routine will enable you to sleep peacefully for longer. It is also beneficial for taking control of one’s emotional state. Opt for your favourite genres. Dim the lights but not so much that you squint your eyes to read. Keep the light on a low setting if using a Kindle or e-reader.
5. Ingest Melatonin
Melatonin is a natural hormone that develops in the brain for regulating the body’s sleep-wake cycle. However, it may be reduced due to ageing, medications, diseases, alcohol, or excessive exposure to light. If you’re unable to have your beauty sleep due to melatonin deficiency, have it as a liquid or capsule dietary supplement.
This supplement is the most useful for shift workers, and individuals experiencing jet lag or sleeping disorders. Anyone thinking about taking melatonin should first consult with their doctor about the suitable dosage. Consultation is better for safe than sorry.
6. Consume Chamomile
Chamomile is a mild sedative that you can take to overcome your insomnia. Nonetheless, research well about its effectiveness and side effects to stay safe. Chamomile contains apigenin, a flavonoid that binds to benzodiazepine receptors in the brain, promoting sleepiness.
Some studies have proved that chamomile improves sleep quality, while others have rejected it. There is nothing bad in trying it out. Who knows it may turn out to be advantageous for you. While you can consume it as a medication, we suggest you sip on it as an herbal tea.
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7. Infuse Lavender Oil
Lavender oil is one of the most effective essential oils to fight against insomnia. It is proven to improve sleep and ignite feelings of calmness for anyone who smells or applies it. You can also massage your body with it or put it in an aromatherapy diffuser.
Some people also take lavender oil as a dietary supplement, but it can interact negatively with other medications. So, consult with your doctor if you’re thinking of using it as a pill.
8. Use Valerian Root
Valerian is a perennial flowering plant, commonly found in Europe and Asia. It is famous for treating sleeping disorders, particularly insomnia. It is also beneficial for healing anxiety, stress, and other mental conditions.
People typically consume it in the form of a tea, capsule, tablet, or tincture. Contact a qualified herbalist before preparing or ingesting valerian. However, we recommend a general dose of 400 to 900 mg shortly before bedtime. Soon, you will feel like a slug.
Why am I experiencing insomnia?
The most common causes are stress, anxiety, depression, and noise. A room’s unfavourable temperature can also be the reason.
How do I treat insomnia ASAP?
Hit the bed and get out of it at the same time every day. Detox yourself from digital gadgets, such as mobile phones, laptops, TVs, or tablets an hour before bedtime. Read or meditate during that time to relax your brain. Use a cosy mattress, pillow, and covers. Exercise regularly during the day, as it also contributes to good sleep.
What is the best home remedy to overcome a lack of sleep?
Avoid sipping on alcohol or caffeine. Indulge in some physical activity to set up your body for a good sleep at night. Ingest melatonin supplements. Drink herbal teas that promote good sleep, like chamomile or lavender.
Closing Up
If you have been facing trouble falling asleep and wishing for a good sleep, the good times are on your arrival. As you have explored the eight simplest home remedies, you’re ready to fight insomnia. These strategies will help you drift into the realms of sleep and wake up as fresh as a daisy.
Instead of trying all at once, listen to your gut feeling and start with a few. Once you’re used to them, add more home remedies to your action plan. They will effectively put you to sleep and send you to the dreamland.
Rawat