Early to bed, early to rise has been a successful strategy for so long until technology took over and we started spending more time in bed but less time sleeping. According to statistics of Centre for Disease Control and Prevention, 35% of American adults are not getting enough sleep. Enough sleep mean sleeping for 7-8 hours and less than 7 hours of sleep is increasingly linked to a number of chronic consequences such as obesity, heart diseases and mental stress.
Thus, insomnia is a serious issue. But before labelling yourself and anyone else with insomnia, we need to get it straight; what insomnia actually is? Insomnia is not just trouble in falling sleep once. It’s a process in which you don’t fall asleep really quickly, you can’t stay asleep for longer, you wake up at different intervals, you don’t feel fresh after waking up, feeling of anxiety and depression follow. Experiencing these conditions can posit you in a situation where you can go find some professional help. However, there are certain home remedies and precautions you can consider to deal insomnia at home. Such as making a schedule of your routine activities, adapt to a healthy lifestyle, go to sleep early and avoid much contact with tech devices, just to name a few. This sleep irregularity can trouble you at work, at school or even in your family life and you need to fix it before it goes out of your hand.
Let’s talk about certain changes you might undertake to deal insomnia at home.
Exercise Might Help
If its anxiety that’s keeping you up at night or any other kind of mental stress, you need some way to throw your negative energy out and exercise is one of the best. Ti chi exercise is considered one of the best stress relieving exercise. You can go for a simple walk or some light cardio. It will refresh your hormonal system as well that might help you regulate your sleeping patterns.
Keeping a Journal is a Good Idea
Write whatever you feel while sleeping in a diary (digital is not preferred) and breathe deeply inhaling through the nose and exhaling through the mouth for a while. And go to sleep! Keep a dark environment to have a better and deep sleep.
Set up a Sleeping Ritual
Following similar activities before sleeping every day, sleeping and waking up at the same time might help your body adapt to a healthy sleep pattern. You can keep your mind off while reading a book or listening to some soft music. There are studies that back up the idea that music can make your brain wander outside of your worries and there are certain tunes that actually help you fall asleep early and have better sleep. Do a little research here!
Herbal Tea Might sooth Your Nerves
Besides music and diaries, you might know certain drinks that can make your body have better rest. For an effective and efficient cure, try valerian tea. You can find it in pharmacies or other health food stores and when you brew this herb into tea, it can increase the quality of your sleep. It can reduce the time you fall asleep in an increase the relaxation you feel after waking up. Research says this natural insomnia cure is strong and helps 1 out of 13 insomniacs sleep a little better. You can find this herb even in capsules as the tincture. As insomnia is relevant in women, 30% of women going through menopause or postmenopausal timeframe have better sleep after taking valerian tea, am Iranian study states.
A Hot Bath
A journal named Sleep one published an article saying those women with insomnia who took a hot bubble bath of 90 to 120 minutes had better sleep than those who didn’t take it. So, you’re never unavailable for a bubble bath, are you?
It’s one of the effective ways you can deal insomnia at home with.