Nov 11, 2021
It can be incredibly frustrating when you settle down to sleep, but you keep turning here and there, wishing to drift off. You might even try to count backward from 100, all to no avail.
Insomnia is a pretty common health issue that affects a high percentage of the population. Out of frustration, some people might resort to contemporary medication for sleep. While this might provide relief in a short time, the possibility of addiction is high, alongside some unwanted side effects.
To completely overcome insomnia, making some lifestyle changes alongside a switch to natural aid can be the ideal solution. Thank Goodness, nature has blessed humans with series of substances that can induce relaxation in people.
This article will shed light on eight such natural approaches to beat insomnia and revive your sleep health:
Yoga is a mild form of exercise which aims to calm the body and mind. With this calmness comes relaxation that will make sleep easy. You can have several yoga poses and breathing exercises that can help relieve tension and stress, which might affect your ability to fall asleep.
This exercise aims to unite the mind, body, and spirit. According to a 2017 study, yoga can relieve symptoms of insomnia. Get into a sitting position and cross your legs while bending forward. Also, stretch your arm before you with your head tilted towards the ground.
There are indications supported by research that CBD can help address insomnia. This can be traced to CBD's underlying ability to deal with anxiety, stress, pain, etc. Getting a night of deep and relaxing sleep will be possible
CBD can trigger relaxation in heavy dosage as there is no specific dose that users need to take for sleep. The body's endocannabinoid system (ECS) maintains a vital role in basic body activities like mood, sleep, appetite, etc. The endocannabinoid system contains series of cannabinoid receptors in the brain – the CB1 and CB2 can interact with this endocannabinoid system to trigger sleep.
In addition to CBD, one can also consider blue gelato 41 for improved sleep health.
Drink Chamomile tea
Drinking a cup of tea can induce calmness and relaxation. The soft power of chamomile tea can calm your nerves enough to send you into a drowsy state. As herb, people use it to relieve muscle tension, reduce indigestion and other underlying causes of sleeplessness.
Chamomile has been used for an extended period due to its relaxing effect. It is an excellent option to treat anxiety and stress, which makes it a good sleep agent.
Meditation can also induce relaxation, as it aims to bring your attention from past worries and future agitation to the moment. The practice involves shutting off distractions and focusing on a mantra or your breath. Meditation has incredible benefits, and relief from insomnia is one of them.
While meditation might seem hard for a beginner, there are recorded guided meditation programs that can help. Simply practicing meditation as a lifestyle will bring improved sleep as one of the associated benefits. Reports from a 2015 study revealed that adults who engaged in mindful meditation had improved sleep as one of the benefits, even though insomnia was not the primary aim of participating in it.
According to studies from a popular journal, Valerian roots can also benefit insomnia patients and are safe for use. It is herbal home remedy that one can either brew as tea or supplement. Many users have reported better anxiety levels, improved sleep after taking valerian root.
There are indications that valerian root can affect the GABA receptors – one of the body neurotransmitters in relaxation. It also calms muscle spasms and pain, which might affect sleep.
Light therapy can also help people who have sleep issues. Difficulty falling or staying asleep might be a result of not getting sufficient light in the day.
The body takes a clue from light exposure, which plays a critical role in triggering sleep. This happens through the production of melatonin. As a result, endeavor to get light exposure as soon as you wake up in the morning.
People that wake up too early might need more light exposure in the day. As a result, consider taking a walk in the evening.
This is a critical amino acid that is important in the nervous system. While scientists are not clear on how it affects sleep, it reduces insomnia. However, according to studies, glycine reduces body temperature at bedtime, preparing the body for sleep.
According to a study, test subjects that took glycine reported feeling energetic with a clear head after a night of deep and relaxing sleep. Glycine is also thought to help make users fall asleep faster.
This plant is available almost in every continent of the world. It is characterized by a purple flower when dry and effective for varieties of uses. The soothing fragrance alone can enhance sleep.
According to some studies, simply smelling lavender oil before bed can improve the quality of sleep. It has proven to be particularly helpful to females and young people. As a result, it is one of the top essential oils used in aromatherapy.
Based on a study on older subjects with dementia, aromatherapy was proven to improve sleep health significantly. Subjects slept for longer hours with minimal interruptions while waking up.
A study in 2016 on students who inhaled lavender-patch before sleeping reported that they enjoyed deep and relaxing sleep with more agility in the daytime, compared to those who took a placebo. Lavender can calm the body and nerves. It has been found to reduce blood pressure, lower skin temperature, and bring down heart rate, setting the perfect foundation for sleep.
Insomnia need not limit and degrade the quality of your life. There are natural remedies that can help you overcome insomnia.
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