There are different causes of why you are having trouble sleeping. It can be because of your bad sleeping habits or other outside factors. Hence, it is essential to establish a healthy sleeping habit. You cannot achieve that if you are having trouble sleeping.
If you want to solve your problem, there are different remedies to solve your insomnia. Also, you do not have to spend too much on treatments, and you can do these insomnia remedies inside your own home.
1. Mindfulness Mediation
This activity will need you to sit still and be aware of your thoughts and breathing. Allow yourself to breathe at a slow pace while observing your thoughts and feelings. It is one of the most common insomnia remedies that have promising results. As a result, it will reduce your anxiety and stress. But this activity would also let you feel certain emotions. If these emotions make you more disturbed, then stop your practice.
2. Mantra Repetition
Moreover, a mantra is a positive affirmation to yourself that you repeat once in a while. This repetition will help calm your mind and assure yourself of the good things. Therefore, practicing mantra repetition of positive affirmations will help you assure yourself. You may choose your preferred language to use for your mantra. It could be in English, Sanskrit, or other languages. Choose the language that you are comfortable speaking. You will be saying affirmations to yourself in silence.
A study shows that many women who do this remedy for a week were able to sleep better.
Yoga will give you a better quality of sleep. Also, it is one of the best insomnia remedies that you can try. It will also reduce your stress levels. There will be improvements in your flexibility and a boost in mental focus. There are different types of yoga. But you can choose the one that will treat your sleeping problem. You can do yoga for at least 20 minutes every day. Perform yoga postures before going to bed so that it could help you to sleep better. Forcing yourself to do a posture that you are not comfortable with can cause an injury. Above all, always listen to your body to know what the best type of yoga for you.
Exercise can improve your health. It will give you more energy, and it enhances your mood. Find what kind of exercise will work for you. Consider the exercise that is fun to do and less complicated. So, you can enjoy yourself during workouts and receiving the benefits of it at the same time.
Each person’s body is different. So, choose an exercise that is beneficial and effective for your body type.
Massage therapy will reduce your feeling of pain, anxiety, and depression. It allows you to sleep better and make you productive during the day. You do not have enough resources to have a professional massage. You can do it alone or let your friend or partner do it for you. Focus your mind on the feelings and sensations of touch when your mind wanders. Massage is safe, but you can ask your doctors if you have any allergies to oils or creams.
Moreover, it is a natural mineral that can help your muscles relax and ease stress. It can help you to have a healthy sleeping pattern. For men, you can take 400mg and 300mg for women. You can take it in the morning and at night before you sleep.
7. Lavender Oil
Lavender oil has a good smell that will help you sleep right away. You can put it in your diffuser or spray it on your pillow. But if you are allergic to fragrance, lavender oil capsules are available that you can take. You can take 20 to 80 mg of it every day. Studies show that it helps to improve patterns in sleeping and lowers the risk of depression.
Furthermore, taking it right away can help you sleep right away. It improves the sleeping pattern in people with insomnia and cancer. However, the high dosage of this can cause side effects such as:
- Stomach cramps
- Wakefulness at night
Melatonin is safe to use for a short period.
9. Behavioral Therapy
A therapy that helps you in building good sleeping habits that can improve your sleep. A therapist will work with you for months to walk you through the therapy.
You can only use sleep medications in less than ten consecutive days. Your doctor may give you a sleeping pill while you are adjusting to your new behavior and lifestyle.
Know what kind of treatment will work for you, and you have to ask your doctor about some of the medications. If you like to try the home remedies for insomnia, choose whatever you feel suits you if you are having any problems while doing the treatment. You have to stop it right away and ask for professional help.