Good sleep is essential to lead a healthy life. If you undergo difficulties in sleeping, it can be a sign of insomnia. Insomnia is a sleep disorder.
1. Mindful meditation
Mindful meditation is a famous home remedy for insomnia. You can sit in a calm and peaceful place to sit. Focus on your body, thoughts, sensations, and breathe. Mindful meditation helps to improve concentration, boost immunity, and reduce stress.
You can allocate 15 minutes of time either in the morning or evening for this. Meditation will give lots of benefits other than a good sleep. It will give a good sleep for sure.
2. Yoga
Yoga can directly affect your sleeping comfort. You can start with some simple yoga exercises. When you become familiar with yoga, try to do more advanced techniques. You can do moving meditation or breathing work. They will help you to stay focus. Try to do yoga at least for 15 minutes before bad to enjoy a good sleep.
3. Massage
Massage improves the sleeping quality of insomnia patients. You can have either a self-massage or a professional massage. It is recommended to use oil or creams during a massage. But remember to do a skin patch test.
4. Lavender oil
Lavender oil is famous for promoting sleep, reduce pain, or improve mood. You can take it orally for best results. Lavender oil reduces depression and anxiety.
You can take 20 to 80 mg of lavender oil orally per day. Just sprinkle some lavender oil onto your pillow. So that the fragrance will calm your mind. Lavender tea is also available in the market.
5. Exercise
We need to do exercises to have a fit body. It boosts energy, promotes better sleep, and helps in weight loss. Researches have shown that people who are doing exercises show fewer symptoms of insomnia. They also showed reduced symptoms of anxiety and depression.
You can exercise either in the morning or evening. The best time to exercise depends on your needs and time. It is not necessary to go to a gym. You can just walk miles, swim, do cycling, or jog. Aerobic exercises are also effective.
Sometimes you may need to get the instruction from a doctor to find the best exercises fit for you. Exercise is one of the best home remedies for insomnia.
6. Light regulation
Try to keep your bedroom dark. You can use thick curtains to block out light that may wake up you. a sleep mask will also promote sleep. Try to avoid phone or tablet a few hours before bed. The full-spectrum light coming from electronic devices makes it harder to sleep. You can listen to slow music, have a bath, read a book before bed.
Though you wake up in the middle of the night, don’t switch on the light. It will keep you awake.
7. Relaxation
Make a peaceful and calm environment in your bedroom. Don’t do any challenging tasks before going to bed. It will keep you awake at night. You can dim the light and lower the temperature of the bedroom. Don’t worry about the sleep. Go to the bed with a relaxed mind. It will help you to overcome insomnia.
8. Nutrition
Your diet directly affects the quality of sleep. Don’t take too much food before bed. The same rule applies to caffeine and alcohol. You can have chamomile tea or warm milk before bedtime. It has a good effect on the brain and improves the quality of your sleep.
