In our current society, insomnia is common among children and adults. Although most of them experience short term insomnia it is an issue that is increasing by the day. Thence, when you find yourself having difficulty in falling asleep and staying as sleep until it’s time to rise up. You may be suffering from insomnia. There are several reasons as to what can trigger you staying awake. Whether you are a child, adult or elderly for people have different sleep patterns, needs, and lifestyles. Fortunately, there are many solutions that you can try at home. That will improve your sleep quantity and quality as well. Below are insomnia solutions that you can try at home to see what works for you.
- Do some Meditation
The beauty of doing some mindful meditation is that you can do it in the comfort of your room. While you sit or lay on your Stearns and foster in your bedroom. Doing the meditation through slow breathing as you observe and concentrate on your mind, body, and feelings. It gets easier for you since you are in a comforting environment. This also helps to familiarize your room with sleep and meditation making your mind cautious of that as you get ready for sleep. This simple exercise will help to boost good sleep, reduce stress, help you concentrate more and is a great immune booster. Also, meditation has no limit for you can meditate as often as you like. However, you can fit it in your daily routine for a few minutes in the morning and evening.
2. Practice Yoga
Yoga has many benefits to an individual and more so to the quality of sleep they get. It is also known to solve other issues that can trigger insomnia as well. For instance, it helps alleviate stress and improve normal body functioning among other benefits. Since yoga is diverse in what it can help solve. By consulting a yoga instructor of styles that aid to boost sleep. For instance, breath work and moving meditation that helps to remain focused. It will help more compared to others that are more detailed and require more physical activity. Try these postures before bed to help you relax and gradually keep increasing the time you do them. Self-practice is best with time to help you focus more and stay in the moment for longer.
- 3.Get a Massage
A massage is one of the most relaxing home remedies for any person. Either you get a professional massage or one from your partner. It allows your mind to relax to let loose from all the stress that you hold in your system. The sensations of touch that you experience will help your mind to shift focus from any anxieties, worries, and fears. Hence through this, you can get rid of insomnia for your mind is calm. Plus, also your daytime dysfunction will cease for you a have improved sleep quality.
4.Use Lavender oil
Lavender oil is a therapeutic remedy that was used during ancient times. Not only is it beneficial in promoting sleep but it helps to reduce pain and improve one’s mood as well. Today, there are lavender oil capsules that are taken with people that suffer from depression as an antidepressant. Plus, it helped them get improved sleep that in return helped them with managing the depression. There are many ways that you can use lavender to gain its benefits. You can add it to a diffuser or spray it onto a pillow. Alternatively, you can purchase lavender tea to drink before bed for it helps you feel sleepy and aids deep sleep. it is important to note, there are some side effects to taking lavender capsules. Therefore, when you experience any like nausea and are persistent you should stop taking them.
5.Recite a mantra
The reason people get insomnia is that they focus on negative things causing their mind to stay alert. This also increases the cortisol hormone that is also known as the stress hormone thus you cannot sleep. Therefore, if you repeat mantras or positive affirmations to relax your mind. This practice if done consistently reduces the levels of insomnia. The mantra is a positive statement in the present tense that you can say silently or loudly. Fortunately, you can write down a mantra of words you like or get readily created mantras online in your language. Schedule time to play or recite your mantra and notice how calming and effective it is.
6.Exercise
Exercise is a universal solution that boosts overall health, uplifts your mood and promotes better sleep. Simple aerobic exercises are good to reduce symptoms of anxiety and insomnia as well. Try having a consistent exercise routine to get the necessary benefits. Practice with care to prevent any physical injury that will cost you some quality sleep. Additionally, according to your Chrono type choose the best time during the day that will give you beneficial effects on your sleep. Consult with your doctor before exercising to know if it is fit according to your health status.
7.Take magnesium
The magnesium mineral helps your muscles relax and relieve you from stress. Men are recommended to take 400mg daily while women take a lower dose. These doses are best taken at night when you do not have match activities. To those who do not like the supplements, they can add magnesium flakes to their bath to get them absorbed through the skin for similar benefits. Due to the relaxing effect that it has. It helps individuals to have healthy sleep routines since their body shuts down at a specific time every night.
In summary, there are many insomnia solutions that you can try at home. However, when they fail to work effectively it is important to see a sleep specialist. Whereby you can try sleep therapy or other medications that will aid with insomnia. As much as supplements are good in reducing or stopping insomnia symptoms. Consult a doctor before taking them to get informed of any side effects you may experience.
