8 Natural Ways to Relieve Insomnia
Being sleep deprived can be quite detrimental to your body, mind, mood, and health. Even though the amount of sleep that people need varies from one person to another, humans need their 6 to 8 hours of slumber every day. People that suffer from insomnia can find it extremely frustrating that they can't doze off properly. Read on if you want to learn more about the 8 natural ways that can help you overcome insomnia and enjoy a good night's sleep.
1- Regular Exercise
You'd be surprised just how effective regular exercise can be for your insomnia problem. You just need to manage at least 20 minutes to an hour of walking, running, swimming, or lifting weights. The benefits of working out can help you doze off better at night. You can start to get physically fit, lose weight, enhance your mood, and boost your energy levels. This natural way makes your body exhausted by the end of the day, pushing to the state of dozing off faster and deeper. Having daily workouts in your routine can improve your circadian rhythm. This increases the chances of having more serotonin in your body and mind. It helps you boost your biological clock to signal your brain when it's time to snooze for the night.
2- Applying Essential Oils
You can start applying natural and chemical-free essential oils to help you relax at night. Essential oils come from plants and you have several options to choose from for your aromatherapy. You can use lavender oil to relax your muscles and heart rate, jasmine oil that can help you tackle insomnia, valerian oil that has natural neurotransmitters that induce sleep, and even cannabidiol to calm your mind and body. You shouldn't worry about CBD oil when you apply it on yourself because it isn't psychoactive and it won't get you high. It has no traces of THC and it can reduce your anxiety, depression, and stress. All of these essential oils can help you beat insomnia and you can start relaxing better at night when you head to bed.
3- Having a Proper Diet Plan
You should have a proper diet plan because what you're eating or drinking might be the reason why you can't doze off at night. You need to watch yourself and figure out a way to cut down on alcohol and caffeine because their effects take a while to wear off. Drinking coffee or alcoholic drinks can disrupt your sleeping pattern. Also, try to avoid eating heavy, sugary, or fried meals before you call it a night. The last outcome you need is to feel too bloated that it discomforts you, making you unable to snooze for the night. It would be wise if you give your stomach time to digest everything before it's your bedtime.
4- The Art Meditation
It can be an option for you to learn the art of meditation to calm your senses and focus on drifting into a deep slumber. You just need 15 to 20 minutes of your day to sit down, close your eyes, have slow and steady breathing, and relax your body with the breathing techniques that get rid of any negative emotions. Meditation has numerous benefits that can promote a healthy lifestyle, allowing you to have excellent sleeping patterns. Also, this can reduce your stress and anxiety, making you more confident, boosting your immune system, and enhancing your concentration every day.
5- Autonomous Sensory Meridian Response
You can start listening to relaxing tracks of autonomous sensory meridian response (ASMR). This is a new method of relaxing yourself, but several people said that they were able to relax more and beat insomnia. The sounds you hear could be ocean waves, raindrops, tapping sounds, humming, whispering, and a lot more. People who listen to ASMR can feel a euphoric tingling sensation all over their bodies. This is how you feel the relaxation and calmness that can make bedtime much easier for you.
6- Drinking Chamomile Tea
This is a good option for you if you're a tea drinker and you've never tried drinking chamomile. The best thing about this tea is that it doesn't have any traces of caffeine at all. This tea can help you overcome insomnia if you start drinking it regularly. The ingredients of chamomile tea have sleep-inducing effects, making it an excellent choice of beverage before you get some shut-eye. It has antioxidants and it reduces anxiety levels. You can improve your sleep quality tremendously with this method.
7- Keeping Cool
Something as simple as keeping cool can make a huge difference when it's your bedtime. Depending on the weather, people hate the summer for its high temperatures that can keep you irritable, sweaty, and wide awake at night. Try to have ways to keep yourself cool at night. You might need air conditioning, fans, or even an open window to send in that sweet chilly breeze that can keep you cool. Also, try to wear breathable fabrics or full cotton clothes in bed. This can help regulate your body heat and keep you relaxed.
8- Massage Techniques
You might want to think about different massage techniques that could relax your muscles and calm your senses. This can push you to doze off easily because of the complete relaxation you feel. You can book an appointment with a professional masseuse/masseur or you could do some self-massaging techniques to relieve the pressure that keeps you awake at night. It's another safe, natural, and easy way to reduce muscle pains, soreness, anxiety, and stress. The calmness you feel after a massage session will help you beat your insomnia.
Severe cases of insomnia can ruin a person's life. Not only is it bad for their health, but it also negatively impacts their work, their relationships, and their senses. In some cases, people start to become extremely depressed and irritable. This can make matters even worse for their ability to focus and their productivity. Luckily, you have several options to choose from if you want to relieve your chronic insomnia. Hopefully, the natural ways listed above can be effective and helpful enough to make you sleep and recharge your body.