Sleeplessness or Insomnia is a common sleep disorder, which makes you fall asleep with much difficulty. In insomnia you suffer from wakefulness at night, you may not get good quality sleep, and feel sleepy during day time. It occurs due to a variety of environmental factors. You can opt for different ways to get rid of sleeplessness at home without medicines.
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Best ways to get rid of sleeplessness
In this article, health crescent has described the best possible ways to get rid of insomnia naturally at home. Read the complete article for useful insights in detail.
1. Exercise
Exercise is one of the best things you can do to help get rid of insomnia naturally. If you have trouble falling asleep at night, try going for a walk before bedtime. You don’t need to go running around the block, just walking briskly for about 20 minutes should do the trick. Try to exercise early in the evening since it’s harder to fall asleep if you’re tired.
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2. Meditation
Meditation helps calm the mind and relax the body. It’s a great way to wind down after a long day and prepare yourself for sleep. Find a quiet place where you won’t be disturbed and close your eyes. Focus on your breathing and let your thoughts drift away.
3. Yoga
Yoga is a great way to relax and unwind. It helps relieve stress and anxiety and is one of the great ways to get rid of sleeplessness. Try doing yoga before bedtime, or do some simple breathing exercises while lying down. You can also try meditation, which is similar to yoga, except it involves focusing on a single thought.
4. Avoid Alcohol
Alcohol can cause insomnia due to its stimulating effects on the brain. It may make you feel wired and unable to sleep. If you drink alcohol regularly, try cutting back or quitting altogether.
5. Get Enough Sleep
Getting enough sleep is essential for good health. Insufficient sleep can lead to poor concentration, mood swings, weight gain, and even depression. Make sure you get seven to nine hours of quality sleep each night.
6. Take a Nap
Taking a nap may sound silly, but it does work! Studies show that napping can improve memory and concentration. Plus, it gives your body time to rest and recharge.
7. Stay Hydrated
Drinking plenty of water throughout the day can help you fall asleep faster and stay asleep longer. Staying well-hydrated also keeps your blood pressure down, which can prevent headaches.
8. Use aromatherapy
Essential oils have been shown to improve sleep quality.
9. Reduce Stress
Stress can keep you awake at night. When you’re stressed out, your body releases adrenaline, which makes you tense and anxious. To reduce stress, take time to relax daily. Spend time doing something you enjoy, whether it’s reading, listening to music, or taking a bath.
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10. Eat Well
Eating well-balanced meals throughout the day can help promote restful sleep. Foods high in protein and low in sugar and caffeine can help you stay alert and focused.
11. Take melatonin supplements.
Melatonin is a hormone produced naturally by the brain that regulates sleep cycles.
12. Herbal remedies
Herbs are a great way to treat insomnia naturally. Chamomile, lavender, rosemary, and lemon balm are all good options.
13. Massage
Massages are great for relieving stress and tension. Try getting a massage at night, or even just rubbing lotion onto your feet.
14. Sleepy Time Tea
Sleepy Time tea is a natural remedy that’s been around for centuries. It contains valerian root, chamomile flower, hops, lemon balm leaf, passionflower leaf, and skullcap herb. All these herbs work together to help induce relaxation and promote restful sleep.
15. Deep Breathing
Deep breathing exercises can help you fall asleep faster. Sit comfortably and place both hands over your stomach. Take a deep breath through your nose and hold it for five seconds. Then slowly exhale through your mouth. Repeat this 10 times.
16. Get Enough Sunlight
Sunlight helps regulate your circadian rhythm, which controls your sleep cycle. Exposure to sunlight in the morning helps wake you up. In the evening, exposure to natural sunlight can help you drift off to sleep.
17. Relaxation Techniques
Relaxing techniques can help you unwind and get ready for sleep. Deep breathing exercises, guided imagery, progressive muscle relaxation, and yoga are some examples of relaxation techniques.
