Natural Remedies for Insomnia

Remedies for Good Sleep

Here are some natural remedies for insomnia that you can try:

1. Mindful meditation

Mindfulness is believed to offer various health benefits, including stress reduction, immunity enhancement, improved concentration, and so on. Other than these, studies have also found a close association between improved sleep and mindfulness. A related study found that mindful meditation therapies have decreased the overall wake time in individuals with chronic insomnia and mindfulness can be considered as an alternative to conventional methods.

2. Melatonin

Melatonin is a natural hormone that the brain produces to regulate body’s sleep-wake cycle. Melatonin supplements are widely used as a cure for insomnia. Studies have found this supplement to help with delayed sleep-phase syndrome, ageing, mood issues, and other conditions associated with low melatonin levels. Make sure to consult your health care provider before taking these supplements.

3. Light exposure

Intentional light exposure can be used to train your body on when to fall asleep and when to wake up. Additionally, you can opt for light therapy by contacting a sleep specialist or your health care provider.

4. Progressive muscle relaxation (PMR)

Many people use this specialised technique as a cure for insomnia. It works by initially contracting and then releasing the muscles in your body.

5. Daily exercise

Apart from offering several health benefits, exercising regularly may also help improve the quality of sleep. Experts suggest that low-impact exercises, like walking and swimming, can be used as an impactful natural cure for insomnia.

6. Lavender oil

Lavender oil is a versatile and popular essential oil used in aromatherapy. It is extracted from the lavender plant and is widely used to promote calming feelings and enhance sleep quality. In one of the study conducted, it was discovered that lavender patches, when used in conjunction with appropriate sleeping habits, can enhanced the quality of sleep among college students.

7. Magnesium

Magnesium is a mineral that is said to help with stress reduction and muscle relaxation. A number of studies have shown that magnesium may help treat insomnia. Some studies also suggest that eating magnesium-rich meals or snacks during evening may encourage sensations of sleepiness.

Ways to maintain good sleep hygiene

Here are some tips that you can use:

1. Stick to a strict sleep schedule every night

2. Limit afternoon naps to only 20 minutes

3. Keep bedroom environment quiet and dark

4. Remove bad habits of smoking and drinking

5. Focus on stress management techniques

6. Avoid drinking coffee 6 hours prior to your bedtime.