Easy Natural Treatments For Curing Insomnia Fast
Do you find it difficult to sleep on time despite feeling tired? Wake up in the middle of the night and struggle to go back to sleep? You might be experiencing insomnia.
While occasional sleep disturbances are normal, chronic insomnia can interfere with daily activities and lead to long-term health issues. If you’re struggling to get better sleep, consider these home remedies for insomnia.
What is a normal sleeping pattern?
Sleep is essential for managing stress and anxiety. It allows the body to repair and rejuvenate tissues, supports brain function and memory consolidation, and regulates hormones that affect mood, appetite, and growth. Without sufficient sleep, these vital processes are disrupted, leading to impaired functioning and increased health risks such as hypertension.
A normal sleeping pattern typically involves 7-9 hours of sleep per night for adults, aligning with the body's natural circadian rhythm. This pattern includes:
1. Consistent Bedtime and Wake Time: Going to bed and waking up at the same time every day, even on weekends, helps regulate the internal body clock.
2. Sleep Stages: Cycling through different stages of sleep, including light sleep (Stages 1 and 2), deep sleep (Stage 3), and rapid eye movement (REM) sleep. Each cycle lasts about 90 minutes and repeats several times throughout the night.
3. Uninterrupted Sleep: Maintaining continuous sleep through the night without frequent awakenings ensures the body completes multiple sleep cycles.
4. Quality Sleep: Feeling rested and refreshed upon waking indicates good sleep quality, which is crucial for overall health and well-being.
How can I naturally cure my insomnia?
Our hectic lifestyles often disrupt our sleep patterns, especially during stressful periods like lockdowns. According to a recent survey, 56.2% of participants reported that lockdowns altered their sleep patterns. Adopting a healthy lifestyle can help restore your sleep schedule, enhance melatonin production, and reduce stress hormone levels. Here are some effective home remedies for insomnia:
1. Take Melatonin Supplements
Melatonin is a hormone released by the brain to signal sleep. Exposure to blue light from TVs, smartphones, and other devices can hinder melatonin production. Melatonin supplements can help regulate sleep, particularly for those who go to bed and wake up later than others. Consult with a healthcare provider before starting melatonin supplements, as they may not be effective for everyone.
2. Optimize Your Sleep Environment
Ensure your bedroom is cool, quiet, and dark. Wear comfortable clothes, and use a comfy bed, pillows, and mattress. A conducive sleep environment can significantly improve sleep quality.
3. Get Adequate Sunlight Every Morning
Sun exposure influences your body's vitamin D, calcium, and phosphorus levels, which are crucial for metabolism and sleep regulation. Spending at least 30 minutes in natural sunlight each morning to help reset your internal clock.
4. Practice Breathing Exercises
Deep breathing exercises can calm the mind and body, promoting relaxation and sleep. Focus on slow, deep breaths that engage your abdomen, ribs, and lower back. Inhale through your nose and exhale through your mouth. Practise this exercise for at least 10 minutes before bedtime.
5. Relax Your Muscles
Progressive muscle relaxation involves tensing and then relaxing each muscle group. This technique can reduce physical tension and promote sleep. Start from your feet and work your way up to your head, holding each muscle tension for about 10 seconds.
6. Practice Mindfulness
Mindfulness meditation can reduce stress and anxiety, improving sleep quality. Focus on your breathing and body sensations without trying to control your thoughts. Incorporating mindfulness into your daily routine for the best results.
7. Engage in Physical Activity
Regular aerobic exercise can reduce daytime sleepiness and keep you energised throughout the day. Exercising during the day rather than at night to avoid overstimulation. Combine aerobic exercises with resistance training for optimal benefits.
8. Incorporate Yoga into Your Routine
Yoga combines breathing exercises, posture improvement, and meditation, all of which can enhance sleep quality. A study from Johns Hopkins Medicine found that yoga can be particularly beneficial for women experiencing menopause. Practising yoga regularly to reap its sleep benefits.
9. Monitor Your Diet and Lifestyle
Avoid alcohol, cigarettes, caffeine, and heavy meals before bedtime. Keeping a sleep diary to identify and eliminate stressors that may be affecting your sleep.
How to fix insomnia fast?
Dos for Insomnia:
- Exercise Regularly: Engage in daily physical activities such as walking or cycling to improve sleep.
- Drink Warm Milk: A glass of warm milk before bed can promote relaxation.
- Wear Breathable Clothes: Comfortable clothing can enhance sleep quality.
- Maintain a Consistent Sleep Schedule: Wake up and go to bed at the same time every day, including weekends.
- Use Relaxation Techniques: Rub the top of your ears or write down your worries before bed to calm your mind.
- Take a Warm Bath: Bathing in warm water 45 minutes before bed can help relax your body.
Don’ts for Insomnia:
- Avoid Forcing Sleep: If you can’t sleep, leave your bedroom and engage in a relaxing activity until you feel sleepy.
- Limit Caffeine Intake: Avoid caffeine at least six hours before bedtime.
- Avoid Alcohol and Fluids Before Bed: These can disrupt sleep due to the need to urinate during the night.
- Avoid Heavy Meals: Spicy or heavy foods can cause digestive issues and disrupt sleep.
- Reduce Screen Time: Limit exposure to blue light from electronic devices an hour before bed.
- Avoid Stressful Activities: Avoid arguments, social media, and work before bed to reduce stress.
- Limit Daytime Naps: Restrict naps to 30 minutes and avoid napping after 3 PM.
When should you seek help for insomnia?
If these home remedies do not improve your sleep, it may be time to consult a healthcare professional. Persistent insomnia can be a sign of underlying health issues that require medical attention. Seeking professional advice can help identify and treat any conditions that may be affecting your sleep.
By incorporating these natural treatments and lifestyle adjustments, you can improve your sleep quality and overall well-being. Remember, a good night's sleep is essential for a healthy and productive life.
References
- https://www.cdc.gov/sleep/index.html
- https://www.ncbi.nlm.nih.gov/pmc/?term=insomnia
- https://www.nhlbi.nih.gov/health/insomnia
- https://aasm.org/resources/factsheets/insomnia.pdf
Note: The information provided in this blog is intended for general knowledge. It is important to remember that it should not replace professional medical advice. If you have any concerns about your health or pregnancy symptoms, please consult a healthcare provider.
