Every day you give 100% of your capacity to thrive in your life. All you need at night is a night of good sleep. However, watching your bedroom roof throughout the night and changing positions to get asleep is frustrating. What’s more frustrating is waking up repeatedly in the middle of the night. If you are experiencing this every day, unfortunately, you are suffering from insomnia.
Insomnia is a condition in which a person is unable to fall or stay asleep. There are numerous causes of insomnia such as:
- Stress
- Unbalanced diet
- Excessive usage of mobile devices at night
- Improper sleeping schedule
- Depression
- Physical problems
- Anxiety and other mental disturbances
- Substance Abuse
Insomnia can affect your everyday life and will abate your performance. To prevent this, mentioned below are 10 highly effective home remedies to treat insomnia fast.
Good sleep hygiene
Go to the bed only when you feel sleepy. Try to have a fixed sleep schedule every day. Even if you can’t sleep at the same time at night, try to wake up in the morning at a fixed time.
Change your clothes before going to bed. Clean and replace your bed sheets regularly.
Do not use television, computer, or mobile devices at night or for at least 1-2 hours before going to bed. If you are watching TV, make sure to keep a distance of 6 feet between you and the TV.
If you are not able to sleep for 15-20 minutes, then get out of bed and do some active work that tires you. Then return to bed only when feeling sleepy. This will reduce the symptoms of insomnia.
Exercise
A working body needs a healthy sleep. A sedentary lifestyle decreases the consumption of energy in the body. This, in turn, causes a reduced need for sleep.
Exercise improves blood circulation to the brain which improves REM sleep.
People who experience insomnia should do exercises later in the evening. This will make them more exhausted at night and get better sleep.
Meditation and yoga
Meditation and yoga are one of the most recommended techniques to treat insomnia.
Mindfulness meditation improves your awareness of your surroundings and keeps you calm and peaceful. It alleviates stress and anxiety and promotes healthy sleep.
Different types of yoga help in connecting your mental, physical and spiritual well-being. It helps in forming a better posture during your sleep. It increases your metabolism and controlled slow movements can reduce your chances of any injury.
Melatonin
Melatonin is a natural hormone produced by the pineal gland which maintains our circadian rhythm (internal 24-hour clock) or sleep-wake cycle.
Its deficiency can alter your sleep patterns. There are melatonin supplements available on the market. Consult a doctor for the appropriate dosage and reduce side effects. However, it should be noted that there is no scientific evidence behind using melatonin supplements.
Limit fluid intake at night
This is a no-brainer. Increased fluid intake will lead to frequent midnight awakenings for going to the bathroom which will disrupt your sleep.
Drink more water during the day and reduce it by night to have a good night’s sleep.
Repeated midnight awakenings will disrupt your sleep cycle and will lead to insomnia.
Relieve stress
Stress and anxiety hamper the ability of the mind to think properly and relax.
Meditation and yoga can help you to become calmer and more relaxed. You can also have regular massages that lighten your body and release tension.
You can develop a habit that diverts your mind from the stress of your everyday life. Go for a morning walk every day and admire nature. Meet and interact with new people every day or week and understand how the world around you is doing.
These are all basic but important nuances that will cure your insomnia.
Reduce addiction and substance abuse
Substance abuse and insomnia correlate with each other.
People who are addicted to psychoactive drugs often suffer from insomnia and related symptoms. These drugs alter the normal physiological functions of the nervous system that affect the sleep behavior of a person.
Cocaine, marijuana, opioids, etc. bind to receptors present in the central nervous system that regulate the sleep-wake cycle. Withdrawal of these drugs can also lead to terrible insomnia symptoms.
People suffering from insomnia often start using drugs to help themselves get relaxed and sleep better. As these drugs provide pleasure and ecstasy, their consumption increases which leads to substance abuse.
In these cases, it is important to receive an integrated treatment concerning both insomnia and substance abuse.
Have a balanced diet
It is very important to have a balanced, proper meal every day especially if you are having insomnia.
You should eat less food at night. More food will cause a heavy stomach. Also, the foods should have fewer calories to allow for proper digestion before going to bed. You should have at least 2-3 hours between dinner and entering the bed.
What type of food you eat also matters. Foods that should not be taken are:
Caffeinated drinks and beverages
Caffeine is present in coffee, chocolate, soda, etc. It promotes wakefulness by binding to receptors in the nervous system. Never consume such products after the evening that will disrupt your sleep.
Hot spicy foods
These foods produce more acid in the stomach. At night, acid refluxes into your esophagus and causes heartburn and cough.
High sugar and processed foods
These foods have a high glycemic index which can cause obesity and indigestion. This can lead to stomach pain and respiratory problems at night that causes insomnia.
High fat consumption
Foods containing high fat and especially saturated fats can alter sleep patterns and cause frequent midnight awakenings.
Foods rich in magnesium are considered to be effective in promoting sleep. The exact mechanism is not known, however, studies have shown that magnesium helps in reducing symptoms of insomnia.
Some of the foods rich in magnesium are:
- Whole grains such as barley, oats
- Nuts such as cashews, almonds
- Legumes such as peas, beans, soybeans
- Green leafy vegetables
Aromatherapy
The use of essential oils has increased widely to treat insomnia. Aromatherapy is the usage of essential oils and other natural extracts for physical and mental well-being.
Certain essential oils make you calm and peaceful if used properly. These are:
- Lavender
- Roman chamomile
- Sandalwood
- Cedarwood
You can spray these oils on your bed sheets and pillow. You can also use a tissue or cotton and add a few drops to them and keep them near your pillow.
However, some essential oils cause an increase in stimulation and activity. These are:
- Lemon
- Peppermint
- Rosemary
Do not use these oils as they can increase your symptoms.
Remove underlying problems
Some underlying physical problems or diseases can be the root problem of insomnia. Some of them are:
- Diabetes
- Hypertension
- Cardiac problems
- Depression
- Asthma
- Psychiatric problems, etc.
Controlling and managing these diseases can help get your perfect sleep.
Sometimes, medications for these diseases cause insomnia. For this, consult your doctor to change the dose or prescription to treat insomnia.
Thx