Are you suffering from insomnia or having trouble getting a good night’s sleep? You’ve come to the right place! Insomnia is the inability to sleep or excessive waking throughout the night, making it difficult for us to be productive the next day. Chronic lack of sleep can also be linked to other physical conditions like diabetes and blood pressure or psychological disorders like depression and anxiety.
This article will take you through several natural remedies that can help you sleep peacefully every night! So let’s jump right in!
Best Remedies to sleep well at night
Here are the 8 best natural remedies to sleep well at night:
Light therapy is something that is used as a part of sleep treatment plans throughout the world. If you have trouble falling asleep or have delayed sleep-phase syndrome, you might need more light exposure in the morning. Light exposure helps the body to understand when to go to sleep and when to wake up. A long walk outdoors as soon as you wake up or light therapy for 30 minutes every morning is beneficial in such cases. On the other hand, if you find yourself waking up too early in the morning or have an advanced sleep-phase syndrome, you may need more light in the late afternoon. Here, you could try taking a walk outdoors or indulge in light therapy for 30 minutes in the evening.
Meditation and relaxation techniques
It is a well-known fact that meditation helps reduce stress and anxiety and helps to strengthen the connection with your mind, body, and soul. Practicing meditation helps promote sleep by slowing breathing and reducing the level of stress hormones. Some of the most common meditation techniques recommended by experts for sleep disorders include guided meditation, vipassana meditation, visualization, relaxation response, and mindfulness. Since every human is different and reacts differently to various forms of meditation, make sure you consult your doctor and a well-trained meditation instructor to pick the proper meditation practice for you.
Just like meditation, yoga is another system of relaxation and can provide healing throughout the body. There are many different types of yoga, and each class consists of several poses that range from beginner level to intermediate. Even if you are not able to perform every pose, there are modified poses that are easier. Again, consult your doctor, and a well-trained instructor is a good idea.
Hypnosis is a state in which a person is more aware, focused, and open to suggestions. There is not enough research on how hypnosis works. It has been proven to bring about psychological changes in the body, such as lowered blood pressure, decreased heart rate, and alpha wave brain patterns, similar to other relaxation techniques like meditation and yoga. Hypnosis is also said to help increase the effectiveness of CBT (Cognitive Behavioral Therapy). However, there is not enough evidence to confirm this claim.
Aromatherapy might be one of the newest trends in terms of relaxation and mindfulness techniques. Although there is not enough evidence to show that aromatherapy directly impacts sleeping patterns, using lavender oil has been used for a long time as a remedy for people who face trouble sleeping. The easiest way to follow this practice is by adding a few drops of lavender on your pillow or your wrists. You can also add a few drops of lavender oil to your bath. A warm bath with lavender oil helps drop body temperature and makes it easier to fall asleep.
Food and diet
Many of us overlook our eating habits’ effects on our ability to sleep and stay asleep without interruptions. Here are a few things to keep in mind in terms of food and diet:
- Limit intake of caffeine, alcohol, and nicotine.
- Cut back on sugar.
- Include magnesium-rich foods in your diet.
- Consume Vitamin B6-rich foods.
Lemon Balm (Melissa Officinalis) is a type of tea and herbal supplement that relieves anxiety and calms the nerves. Several studies have concluded that including lemon balm in your daily routine can significantly help you stay calm throughout the day and change your sleeping patterns almost instantly.
Ayurvedic medicines often associate sleep disorders with a Vata imbalance. Vata helps regulate breathing and blood circulation throughout the body. People with a Vata imbalance often experience anxiety, irritability, and fear with insomnia. Applying warm sesame oil on the forehead and feet is highly helpful for Vata imbalance; if you look for Ayurvedic treatments for Pitta imbalance, use room temperature coconut oil and warm mustard oil or the Kapha imbalance.
CBD and Sleep
CBD is a non-intoxicating compound that is well-known for its medicinal properties. It is one of the many cannabinoids that can be extracted from hemp or cannabis plants. Keeping all of this in mind, experts also believe that CBD can help treat sleep disorders. We recommend trying out the ThoughtCloud + Kratom Nighttime Rest Capsules. There are also many other products like CBD oil and CBD bath bombs that you can use to increase their effectiveness combined with any of the methods mentioned above.
Living with insomnia or other sleep disorders can be very difficult and may have long-term effects on the body and productivity. However, you can treat these conditions right from the comfort of your home. All you have to do is consult your doctor, pick one or multiple methods mentioned in this article that suits best for you, and look at the changes in your sleeping pattern. Not to forget, adding CBD into your routine can make your experience a whole lot better and bring results in no time.