Do you often find yourself tossing and turning in bed for hours? Do your thoughts race through your head all night long, preventing you from falling asleep? If so, then you may be suffering from insomnia. This sleep disorder is fairly common, affecting 10-30% of the population. Insomnia is common in older adults, females, and people with additional health issues.
If you are suffering from insomnia and feel like there is no hope for you to get relief, we are here to help you out. There are plenty of home remedies for insomnia that might be the answer to your problems! This blog post will give you 5 home remedies that are effective at helping people sleep better and combat their insomnia one day at a time.
Home remedies for insomnia
It is well known that yoga has many health benefits for your body. It can improve strength, flexibility, blood circulation levels in the body, and even reduce stress levels. One of the home remedies for insomnia is to do daily yoga several times a week! If you are not familiar with this ancient practice or need some guidance with your home practice, you can always ask a yoga instructor at the studio in your area.
If you don’t feel like going out and paying for yoga classes or prefer to do it from home with video tutorials that are available on YouTube, we have just the right remedy for you! Yoga can be something that is easy to pick up and fun to incorporate into your daily routine. Who knows, it may just significantly improve your sleep and make your insomnia a worry of the past.
Another home remedy for insomnia is to meditate. Meditation can be a powerful tool if you are looking to improve your sleep quality and reduce the symptoms of insomnia in your life. So, how does meditation work?
Meditation has been proven time and again that it helps people live happier lives with fewer stressors because it decreases anxiety levels dramatically! Meditation also can help lower blood pressure, reduce pain levels in the body (especially headaches), and improve your mood. Sounds like a home remedy for insomnia that is worth trying out.
So how exactly do you meditate? We have collected some of the most popular meditation techniques here to give you an idea of what it means to practice this ancient art.
- Deep breathing meditation: One of the most popular forms of meditating and is very simple to do. It involves focusing on your breath as you inhale and exhale slowly, staying focused only on that task until you drift off into a tranquil state.
- Guided imagery meditation: This type of home remedy for insomnia will have you going into a deeper state of relaxation as this type of meditation involves being guided through different types of mental imagery. This is done with the help from another person who tells you what to picture in your mind’s eye, such as sitting on a beautiful sandy beach or walking along a quiet forest trail.
- Mantra meditation: This home remedy for sleep involves saying a word or phrase over and over again to help the mind settle into a tranquil state. You can repeat this mantra silently in your head or out loud as you inhale and exhale slowly, watching yourself drift off into a relaxed state of being.
- Mindfulness meditation: Similar to other types of meditation, this home remedy for insomnia requires you to focus on your breath as you inhale and exhale slowly. The difference with mindfulness mediation is that it also involves staying present in the moment so that thoughts are not taken away from what is happening at hand. This can be done by focusing only on each task at hand until you drift off into a tranquil state.
It is important to note that if you have never meditated before, it will be easy for your mind and body to get distracted with other thoughts or feelings. This home remedy for insomnia may take some time getting used to but the more often you practice meditation, the better results you can expect from this powerful tool!
Melatonin or other supplements
Another home remedy for insomnia is to take melatonin supplements. Melatonin, also known as the sleep hormone, can be found naturally in our bodies and helps us fall asleep at night. That’s why many people with insomnia are often prescribed melatonin by their doctors because it has been shown that this home remedy works wonders when you have trouble falling or staying asleep at night. If you have tried the other home remedies for insomnia on this list and they have not worked, we recommend trying out Melatonin and see if it has positive effects for you.
Reduced light exposure
Another home remedy for insomnia is to reduce your exposure to light. This should be done in the evening before bedtime because that’s when our bodies start releasing melatonin, which makes us feel sleepy and ready for sleep.
If you are having trouble sleeping at night, try dimming lights about an hour or so prior to getting into bed. Also, try covering your windows with drapes or blinds as this home remedy can help you naturally start preparing for bed. We also recommend reducing your blue light exposure as much as you can because this can also keep you up late into the night. The less blue light, the better when it comes to your sleep.
The last home remedy for insomnia we have for you is to improve your diet. While you may not think that what you eat can affect how good or bad you sleep, it does play an important role in the quality of our rest at night and we recommend eating foods and following a meal plan that will help fight off insomnia naturally. Lighter foods such as fruits and vegetables rather than fried foods will help you fall asleep faster as digestion will be easier on your body. Be sure to be mindful of what you eat as it can have a big impact on your night’s sleep!