Insomnia is a sleep disorder commonly seen these days. It brings difficulty in falling asleep on time and makes one wake up early, making lack of sleep a routine. As a proven fact, human beings need 7-8 hours of sleep on average. Although sleep is very subjective, disrupted sleeping patterns can affect the quality of life and general productivity. Hence, it is crucial to understand how to treat insomnia.
If you face any of these sleep issues, it’s time to take control of your sleeping pattern. Medications, therapies, and home remedies are some available options for how to deal with insomnia. However, it is smart and viable to heal your sleeping pattern naturally.
Table of Contents
- List Of Top Tried And Tested Home Remedies To Get Rid Of Insomnia
- 1. Daily Meditation To Treat Insomnia At Home
- 2. Chanting Mantras To Deal With Insomnia
- 3. Yoga To Cure Insomnia
- 4. Ashwagandha To Naturally Treat Insomnia
- 5. Magnesium To Tackle Insomnia
- 6. Lavender Essential Oil To Heal Insomnia
- 7. Melatonin- Remedy To Treat Insomnia
- 8. Regular Workouts To Solve The Problem of Insomnia
- 9. Massage For Therapeutic Treatment Of Insomnia
- 10. Spend Time With Nature To Treat Insomnia
- Other Hacks To Treat Insomnia
List Of Top Tried And Tested Home Remedies To Get Rid Of Insomnia
Home remedies include some natural healing methods which do not carry side effects. We have gathered some of the best and testified home remedies to get rid of insomnia for you down below.
1. Daily Meditation To Treat Insomnia At Home
Mindfulness meditation is an easy and effective answer for how to cure or treat insomnia. Meditation is a soothing and relieving exercise that involves focusing on the inner-self. One has to concentrate on slow and steady breathing. This quiet exercise brings peace and harmony to the human senses. Besides being a top remedy for insomnia, meditation also improves concentration, boosts immunity, and keeps stress at bay. Hence it has the potential to contribute to a holistically healthy lifestyle.
A study conducted in 2011 revealed that meditation is an effective treatment for insomnia. The candidates had a one-day meditation session a week along with practicing meditation regularly at home. It is not feasible to take long sessions of meditation to treat insomnia. However, options like online practice sessions are available these days, or one can practice meditation daily for just 15-20 minutes in the morning or evening as per convenience. Meditation hence is a powerful activity in dealing with insomnia and daily-life stress.
2. Chanting Mantras To Deal With Insomnia
Chanting or saying mantras, affirmations, or sacred sounds repeatedly can help one feel calmed and relaxed. Chants and Mantras are known for aligning the senses that ultimately improve body health. Therefore if you are looking for how to cure insomnia fast, you can pursue this method to resolve sleep issues.
Research done in 2015 examined some homeless women who repeated mantras regularly for a few days. Results found that the levels of insomnia among them reduced. Hence insomnia during pregnancy can also be cured by following this ritual.
Saying out loud positive affirmations can bring in positivity and boost confidence. The best part about chanting mantras is that you can choose the sounds or words that make you feel good and bring pleasure to your senses. Regular recitation of mantras can thus make you calm, helping you deal with insomnia.
3. Yoga To Cure Insomnia
Yoga is a globally acknowledged discipline involving physical, mental, and spiritual practices to bring harmony between mind and body. The harmony and focus produced by doing regular yoga can help overcome insomnia. It can certainly improve the quality of sleep, resulting in enhancing the quality of life as well.
You can choose your yoga practices and styles that help you align your soul and body. These slow and controlled body movements improve focus and concentration. Performing postures will help you detangle your thoughts, ultimately giving you a sense of relief and treat insomnia. Restorative yoga and Yin are some potential remedies for insomnia.
4. Ashwagandha To Naturally Treat Insomnia
Scientifically known as Withania Somnifera, Ashwagandha is a herbal Ayurvedic compound that has stress relieving as well as sleep-enhancing properties. Studies have shown that ashwagandha has proven to be an ayurvedic “Rasayana” having immense potential to treat insomnia. The root extract of Ashwagandha is a naturally occurring compound that contains medicinal properties for sleep. Thus, if consumed in the right manner, it can fight against stress or anxiety that will ultimately improve sleep quality and treat insomnia naturally. Taking 300 mg ashwagandha capsules twice a day is well tolerated by most people and boosts sleep onset latency in people with insomnia.
5. Magnesium To Tackle Insomnia
Magnesium is a potent and famous mineral found naturally. Many people hop on to potassium and magnesium rich foods as these minerals are vital for immunity and overall health well-being. Magnesium provides relaxation and relief to muscles; this also helps maintain good mental health as it removes stress and anxiety. Hence it can also help to deal with insomnia and improve sleep quality.
A study conducted reveals that people who consumed 500 mg of magnesium daily for 60 days experienced fewer insomnia symptoms and improvised sleep patterns after the survey. You can also take a bathtub dip and soak your body in the magnesium salt, allowing it to absorb the mineral. It can be a relaxing and soothing exercise after a tough day.
Stomach ache and other gastrointestinal issues can be some side effects. If you are looking forward to consuming magnesium for healing insomnia, consulting a doctor would be wise. Also, try to be gradual with the dosage by starting with lesser quantities. Keep a close eye on how your body reacts to magnesium supplements. As mentioned above, magnesium can cause abdominal pain as its side effects. Thus it is recommended to take breaks between days and not be too regular with magnesium while consuming it.
6. Lavender Essential Oil To Heal Insomnia
The Lavender plant is widely popular for its stress-relieving and mood-enhancing properties. Consuming it orally in oil or other form is said to be more beneficial. The flowering plant was believed to be a holy herb in ancient times. Till now, the fragrant herb is famous for its usage in medicinal and therapeutic purposes. Lavender oil capsules are used for oral consumption and show effective results in reducing pain and promoting good quality sleep.
A study conducted in 2014 proved this claim mentioned above. Under the study, the people suffering from depression and sleep issues were taken as participants. They were asked to consume lavender oil capsules as antidepressants for a few days. It was observed that the anxiety levels went seemingly down, which also improved the participants’ sleep cycle.
You can consume 20-80 mg lavender orally, spray or diffuse lavender oil on your bed and pillow, or add lavender tea in your routine. It is mostly safe to use lavender to treat insomnia and anxiety; however, it may cause headache, nausea, or bloating after oral use.
7. Melatonin- Remedy To Treat Insomnia
Melatonin is an excellent remedy to deal with insomnia as it can help people to fall asleep quickly and improve sleep quality at the same time.
A research study found that melatonin can considerably improve sleep patterns in people with insomnia and even in people with cancer. Within 7-15 days, results showed improvement in sleep quality. Thus taking 1-5 mg of melatonin before 30 minutes to 2 hours of bedtime can show some effective benefits against insomnia. It is recommended to begin with small dosages and then gradually go up. It is possible that higher dosages may give rise to potential side effects such as dizziness, headaches, stomach cramps, etc. Hence one should consult a doctor before relying on melatonin doses to treat insomnia. It is usually safer to use melatonin for short durations than adding it to the daily routine.
8. Regular Workouts To Solve The Problem of Insomnia
It is a well-known fact that regular exercise or workouts can bring in energy and activeness to the body, help in weight loss, uplift mood, and assist in sleep problems like insomnia by promoting good quality sleep.
A study was conducted by experts, which observed people exercising for 150 minutes every week. The research was done to find the potential effects of regular workouts on lowering insomnia. Researchers concluded that participants of the study experienced fewer symptoms of insomnia as well as of stress and anxiety.
To see effective and quick results for treating insomnia through workouts, one should exercise daily for at least 15-20 minutes. Apart from this, one can also rely on vigorous workout sessions 2-3 times a week. Taking out time for exercise to cure your insomnia and sleep cycle can show you some wonderful results. Brisk walking, cycling, yoga, dancing are some of the mild exercises that one can do easily at home daily. Thus you can choose any form of exercise according to your body requirements, and if needed, you can also seek professional help for physical training to fight against insomnia and depression.
9. Massage For Therapeutic Treatment Of Insomnia
A full body massage or massage of specific body parts is a natural therapeutic remedy to eliminate insomnia issues. It can help with body dysfunction and improve sleep quality as well. Other reasons why massage is such a blissful therapy include removing stress, anxiety and its ability to provide pain relief.
It is not necessary to take professional massage alone to experience these advantages of massage. Mild massaging and sensational touches by a friend can also relieve your mind from stress and gradually improve your sleep. Massage is also considered safe and sound, mostly all over the world. However, if you have any specific nerve, muscle, or skin condition, consult a doctor before trying any massage trick or hack. Apart from this, massage is a soothing and relieving way of healing insomnia.
Also See: Home Remedies to Reduce Hip Fat
10. Spend Time With Nature To Treat Insomnia
Nothing can nurture like mother nature. Spending time with nature by walking, reading, meditating, or just glaring at nature in a green and quiet park or forest can be a treat for your soul. People these days lack the connection with nature and have forgotten its potential abilities to heal mind, body, and spirit, all at the same time.
Mother nature accepts everyone and heals to align the senses ensuring holistic well-being. If you start today to observe nature’s beauty, it would be a healing and joyful activity. This will ultimately uplift your mood and rejuvenate your perception of life ultimately leading to treatment of insomnia. You must have noticed how doctors recommend people with different physical and mental ailments to walk in parks or just breathe in parks and get close to nature. This is because nature heals and provides inner happiness, ultimately purifying people inside and out. It teaches peace and stability to our senses. Hence spending time with nature can help people heal insomnia, anxiety, and depression.
Other Hacks To Treat Insomnia
- Make your room dark, cool and comfortable at the time of sleep.
- Eat a light dinner and avoid eating before 2 hours before bedtime.
- Avoid nicotine, caffeine, and alcohol as much as you can.
- Take a hot and relaxing bath at the end of the day.
- Avoid using phones and other similar devices before bedtime.
- Exercise earlier so that you are tired enough to hit the bed.
- Forcing yourself to sleep will not help. Do not stay in bed if you cannot fall asleep in 20-30 minutes as it can have an adverse mental impact.
Peace in self is the key to healthy sleep. These vital tips mentioned above will help you stay peaceful, ultimately letting you improve your sleep cycle, sleep quality, and cure insomnia. However, if you suffer from any health condition, you should consider consulting a doctor before trying any new remedy to treat insomnia. Make sure you try only those tips which suit your body and health condition the best. Be patient and easy on yourself while you treat insomnia. Hopefully, doing this will make you experience the steady removal of insomnia, an improved sleep cycle, and a gradual betterment of sleep quality.