Are you tired of changing your bedside every 5 minutes, tired of the new useless pillow that you bought for a goodnight’s sleep, have tried all the home remedies for insomnia but are still having trouble sleeping? Don’t worry! you are not alone in this. According to the CDC, about 1 in every 5 adults is suffering from insomnia. And if you don’t keep a check on your sleep hygiene while you are young, it would be difficult to do so in later life.
Table of Contents
What is Insomnia?
First, let’s talk about what insomnia actually is. So, many people believe that insomnia is a complete “lack of sleep” but, this is not the whole truth. In fact, various other issues come under sleep insomnia or sleep problems. The next question that pops up in mind is,
Why Do People Suffer from Insomnia?
Insomnia can be for a longer period of time or it can be temporary. But in either case, it takes a lot of effort to fix insomnia naturally rather than artificially. The following reasons can be the cause of insomnia:
- Due to the change of the daily routine, i.e. work schedule.
- Medications after the recovery time of labor disturb your sleep cycle terribly. But, once you sort out your sleep regimen by your lifestyle then you can bluntly say that you know the answer to ‘how to cope with insomnia?’
- Anxiety, depression, or sleep paralysis can play a huge role.
- Bad eating habits, such as over-eating of unhealthy snacks before going to bed can also contribute a lot.
- Staying up late clinging to your smartphones and tablets till late at night is also a huge trigger.
If it lasts for a longer period of time, it can lead to severe health issues like diabetes, heart diseases, high blood pressure, and obesity. But, not to worry, if you are able to find the root cause of insomnia you can have your answers as to how to cure insomnia quickly.
Home Remedies for Insomnia Treatment
For someone who has been struggling to sleep, rather than opting for slow and effective treatment for insomnia people run more towards medications that can give them temporary relief. Sleeping pills or other pharmaceutical products are the only rescues that they think they can opt for. We all know that there is no shortcut for any cure. However, it is better to go for home remedies for insomnia treatment s these work slow but are highly effective. Studies have shown that people tend to develop immunity to these sedatives, or if you get used to them, these don’t work until taken in high doses.
Managing a sleep schedule can be easy and way more efficient by using natural techniques and won’t even put extra strain on your pocket. So, have a look at the following 5 natural ways.
5 Easy and Natural Ways to Treat Insomnia!
1. Regular Exercise for Healthy Sleep
Regular exercise is necessary for a goodnight’s sleep. There are various studies that prove that regular exercise helps people cope with insomnia especially if it’s in chronic form.
30 minutes of moderate exercise 3-4 times a week help people with insomnia immensely.
2. Manage That Stress to Cope with Insomnia!
If you are stressing and overthinking, you are decreasing your ability to sleep properly. Also if you are constantly stressed by the thought of how to cure insomnia quickly this will add more to making you into a stressful disaster. Constant stress can result in making you lose your immunity and welcome other unwanted diseases.
A Few Tips for Stress Management Along With Other Ways to Treat Insomnia
- Pen down your thoughts. People who journal every day for just 15 minutes at least are able to sleep properly.
- Try muscle relaxation techniques, these could be very beneficial for you. You can curl your toes while sleeping and even try out several breathing techniques.
- Let your brain be imagery before you sleep. “Guided Imagery” is very helpful for insomnia. Imagine yourself in a peaceful and relaxing place whenever you sleep to fix insomnia naturally.
3. Keep A Close Eye At The Food Choices That You Make
It’s not a hidden fact that you become what you eat. Your diet and food choices can impact your sleep cycle. To help cure insomnia add the following healthy food to your menu.
- Lukewarm milk– It is believed to be good for relaxing the mind and body as it induces such chemicals which have a relaxing effect on tryptophan of the brain.
- Bananas- Bananas can help you in boosting your mood and can calm you down while sleeping. The pulp of bananas contains dopamine, the “feel-good” hormone. The amounts of potassium and magnesium present in bananas help greatly in inducing sleep. So, next time you feel down, reach for a banana.
4. Induce Natural Melatonin Production in Your Body!
A few hours before we start to feel sleepy, a hormone named “melatonin” is released in your brain to begin relaxation. This hormone is released as a body’s response towards reduced light. This is due to the reason that our body relies on natural sunlight and then decides whether to release melatonin to make us sleepy or relaxed. Daylight works as a natural biological clock for the body. Your body will know when it’s time to wake up and when to sleep.
One of the best home remedies for insomnia is by flooding your body with light as soon as you wake up. You can simply open the window of your room and let the light enter. But, yes make sure not to do so in scorching summer sunlight as it’s harmful to the body.
5. Sleep Friendly Changes in Daily Life to Cure Insomnia Naturally!
You need to make a few lifestyle changes that can add to your sleep. Following are the few tips that you need to consider:
- Decrease the use of electronic devices in the evening. These act as caffeine as their usage is quite addictive. Turn them off at least half an hour before sleeping. These devices instead of relaxing your mind, will revive or make your brain active forcing you to stay awake.
- Take a warm shower or bath before sleeping. Use lavender body wash. This fragrance helps to ease anxiety, make you feel relaxed and has a powerful effect on your mood, thus helping you sleep easily.
- Your room temperature should neither be too cold or too warm. Temperature fluctuations also affect your sleeping pattern.
- Turning down the noise and light in your room is one of the natural ways to treat insomnia. As these will decrease the release of melatonin hormone which helps us feel relaxed and sleepy. Dim lights however would work fine if you are unable to sleep in dark.
Wrapping it Up!
In the end, we can conclude that good sleep hygiene is not only necessary to cure insomnia but it’ll also help you carry out your daily life activities. If you don’t care about your sleep, you are not only increasing the risk of multiple health issues but also decreasing your life span. However, if you have tried all the natural remedies and searched every way as to how to cure insomnia quickly and still facing difficulty during sleep, then you should definitely consult with the relevant doctor by visiting healthwire.pk.
