A good night’s sleep is essential to our overall health. If you’re dealing with insomnia, here are natural remedies to beat it once and for all.
Occasional sleepless nights are something that everyone can experience. Things like stress, anxiety, worries, and hormone dysfunction can trigger that.
However, insomnia is something different. If you have insomnia, you know what I mean. Insufficient sleep can affect our awaken life in different ways, from work to health to our relationship interactions. With no further ado, here are few natural things you can try to have the night’s sleep you deserve.
Reduce Blue Light Exposure
Blue light is a light emitted from screens such as smartphones, computer screens, and TVs. Exposure to this light at night may delay the release of sleep hormones like melatonin. Therefore, using electronic devices at night might disrupt the brain’s natural sleep-wake cycle.
Beware Of What You Eat
Sugary and fatty foods can disrupt your sleep, especially if you eat them near bedtime. Blood sugar levels can drop in the middle of the night, causing you to wake up. Choose healthier options before bedtimes, such as bananas, sunflower seeds, nuts, and whole-grain foods.
Yoga is a relaxation and healing system that uses movement along with breath to relax the body. In Indian tradition and stories, Yoga was first developed to prepare the body and mind to meditate. According to a study, over 55% of yoga practitioners reported improved sleep after practicing it.
And Meditation Too
Can meditation treat insomnia, you may ask. Absolutely. According to The Sleep Foundation, various types of meditation can help beat insomnia.
“Mindfulness meditation, in particular, appears to improve sleep quality and reduce daytime disturbance in people with chronic insomnia,” says The Sleep Foundation.
Avoid Coffee After 3 pm
Yep, the myth is real. Caffeine affects sleep, especially for those with sleeping problems. That’s because caffeine has a half-life of 5 to 7 hours, which means it can stay in your body for a total of 12 hours after you’ve had your last cup. That said, as a rule of thumb, avoid drinking coffee after 3 pm if you’re aiming to have a good night’s sleep.
Try Natural Herbs
Chamomile tea is a natural relaxant, and even though it hasn’t been proved by science that chamomile helps combat insomnia, it helps to reduce muscle tension, relaxes the nervous system, and reduces anxiety.
Try Natural Supplements
Valerian is a herbal home remedy that is commonly used to reduce anxiety, improve sleep quality, and act as a sedative. Lemon balm is another natural herb used to fight insomnia.