Insomnia can be a frustrating condition to deal with. Here are some natural remedies that may help you sleep better:
Stick to a sleep schedule:
Set aside no more than eight hours for sleep and try to go to bed and wake up at the same time every day.
Pay attention to what you eat and drink:
Don’t go to bed hungry or stuffed. Eliminate alcohol, nicotine, and caffeine before bed.
Create a restful environment:
Make sure your bedroom is dark, peaceful, and cold.
Make sure you have cozy bedding and adequate ventilation in your room.
Limit daytime naps:
Extended naps throughout the day may cause you to stay up late at night. If you prefer to nap, restrict yourself to up to 30 minutes and avoid doing so late in the day.
Include physical activity in your daily routine:
Regular physical activity can promote better sleep. But, stay away from working out right before bed as this might disrupt your sleep.
Manage worries:
Before going to bed, try to find a solution to your troubles or issues. Write down what’s on your mind and set it aside for tomorrow.
Mindfulness meditation:
Mindfulness meditation is a relaxation technique that can help you calm your mind and body. It involves focusing on your breathing and being present in the moment.
Mantra repetition:
Repetition of a calming word or phrase can help you relax and fall asleep.
Yoga:
Yoga incorporates breathing exercises, relaxation or meditation, and physical postures. It can ease tension and encourage calmness.
Massage:
Massage can help you relax and reduce stress.
How much sleep do I need every night?
The amount of sleep required varies depending on several factors such as age, physical activity, and overall health. According to the National Sleep Foundation, the average adult needs about 7-9 hours of sleep every night 1. However, it is important to note that this is just an average and the exact amount of sleep a person needs may vary depending on their individual circumstances. For instance, infants may need up to 17 hours of sleep each day, while older adults may get by on just 7 hours of sleep a night.
If you are looking for a more personalized estimate of how much sleep you need, you can use the Sleep Calculator provided by the Sleep Foundation. It takes into account your age and lifestyle preferences to provide an optimal sleep schedule based on your unique biology.
What are some common causes of insomnia?
A sleep problem called insomnia can make it difficult to get asleep, remain asleep, or do both. Following are a few typical reasons for insomnia:
Stress:
Stressful life events or trauma such as the death or illness of a loved one, divorce, or job loss can keep your mind active at night, making it difficult to sleep 12.
Poor sleep habits:
Poor sleep habits include an irregular bedtime schedule, naps, stimulating activities before bed, an uncomfortable sleep environment, and using your bed for work, eating, or watching TV.
Mental health disorders:
Depression, anxiety disorders, bipolar disorder, and psychotic disorders can cause insomnia .
Physical illnesses and pain:
Chronic pain and medical conditions such as asthma, allergies, Parkinson’s disease, hyperthyroidism, acid reflux, and cancer can interfere with sleep .
Medications:
Certain medications such as antidepressants, antihypertensives, corticosteroids, and stimulants can cause insomnia.
Neurological problems:
Restless leg syndrome (RLS), periodic limb movement disorder (PLMD), and sleep apnea can cause insomnia
FAQs
- Can insomnia be cured without medication?
Yes, many individuals can successfully treat insomnia without medication by making lifestyle adjustments and practicing natural remedies.
- How long does it take to see improvements in sleep quality?
The time it takes to see improvements varies from person to person, but most people notice positive changes within a few weeks of adopting better sleep habits.
- Should I stay away from any certain meals just before bed
Avoid caffeine, and heavy, and spicy foods before bedtime, as they can disrupt your sleep.
- Can technology really impact my sleep?
Yes, the blue light emitted from screens can interfere with your sleep-wake cycle. It’s important to limit screen time before bedtime.
- Is professional help necessary for severe cases of insomnia?
Professional help, such as Cognitive Behavioral Therapy for Insomnia, can be highly effective for severe cases of insomnia, but it’s best to consult a healthcare professional for personalized advice.