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| Treat Insomnia Naturally |
Do you really understand the important role a good night’s sleep plays in your overall health? If you’re regularly having trouble falling asleep or sleeping through the night, you may have insomnia. Insomnia? What is it?
Insomnia is a sleep disorder that makes falling
asleep or staying asleep difficult. Remember, adults should sleep for seven to
nine hours every night though with different factors, this varies per person.
Such factors include individual levels of anxiety, stress, depression, sleeping
conditions, noise, drug use, work hours, alcohol and age.
Here are a few home remedies for insomnia that
you can explore to improve the quality of your sleep:
Exercise Regularly
Engaging in daily activities like regular exercise has
long been linked to higher quality and durable sleep hours. A study published in
October 2015 in the Journal of Sleep Research showed that after
six months of 150 minutes per week of exercise, participants reported experiencing
a significant reduction in their insomnia symptoms, including depression and
anxiety scores. However, you should avoid any exercise two hours to your
bedtime.
Power Down
an Hour Before Sleep
“Sleep is not an on-and-off switch,” says Michael
Breus, PhD, a sleep expert and clinical psychologist. Before sleeping, allow
your body to unwind and ready itself to sleep. The “Power-Down Hour” method is
three-fold and consists of using the first 20 minutes to complete any must-do tasks,
brush your teeth, wash your face, and get dressed for bed in the next 20
minutes. For the remaining 20 minutes, lie on your bed quietly and meditate
while focusing on your breathing rhythm and without habouring negative
thoughts. This help you sleep easily and well.
Embrace Good
Sleep Hygiene
Sleep hygiene here simply means picking a good sleep
schedule and sticking to it. A good sleep routine can help you overcome
insomnia. Set both a sustainable and regular bedtime and wake-up time and your
body will adapt to it as a habit.
Stay away from napping throughout the day to
avoid being tired during your regular bedtime.
Take a
Bottle of Cherry Juice
Unlike alcohol which may make you sleep only to
wake up prematurely, cherry juice may offer you restful slumber. The juice is
believed to be naturally rich in melatonin, a hormone known for its sleep-regulatory
properties. So, try cherry juice to combat insomnia but first, discuss with your
doctor before taking it if your body health is linked to elevated sugar.
Eat a
Healthy Diet Regularly
Eating a healthy diet provides you with
more advantages than you think. Good sleep or combating insomnia is one of
them. However, avoid big meals or caffeine and alcohol a few hours before bedtime.
However, drinking warm milk or chamomile tea just
before bedtime is a popular remedy for insomnia. Both are thought to impact the
brain in a way that helps you fall asleep easily.
Regulate Your
Bedroom Light
Studies show that people who sleep in darker rooms
fall asleep easily and stay asleep longer. Go for thick curtains or blinds as
they won’t allow light to wake you up. Besides, you can use a sleep mask.
Also, put off or stay away from the TV, phone, tablet
or device screens before bedtime. The stimulating effect of these full-spectrum
gadget lights makes sleeping harder.
You can do a relaxing thing such as reading,
listening to music, or bathing before bed. Use a flashlight instead of turning on
the light when you wake up to go to the bathroom else, the overhead light of
the bathroom may cause you to take too long to fall back asleep.
If these insomnia remedies don’t fully work for
you, consult a doctor. Your physician may give you a physical exam, ask you
questions about your sleep habits and patterns or recommend a sleep aid or behavioural
therapy to treat insomnia.
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