The amount of sleep needed varies from person to person, nevertheless, most adults need at least eight hours of sleep a night. Many people can experience short-term periods of insomnia. Insomnia that lasts longer than 3 months is called long-term insomnia.
There are different causes for insomnia such as shift work, stress, anxiety, depression, alcohol, caffeine, or nicotine. Insomnia has various consequences. People with insomnia find it difficult to concentrate during the day because they are tired. They can experience mood disorders, stress due to the inability to concentrate, brain fog, a weaker immune system, weight gain, diabetes, high blood pressure, or heart disease.
There are different methods to treat sleeplessness using natural remedies. Certain teas and supplements can help you sleep. Besides those remedies, you should also change your sleeping habits. You should avoid smoking or drinking alcohol, tea, or coffee for at least 6 hours before going to bed. Eating big meals, watching TV, and exercising are not recommended before bed either. You should go to bed and wake up at the same time every day. Taking a bath or reading a book before sleep will help you relax. The bed should be comfortable and the room should be dark and quiet. Exercising regularly during the day could help you sleep better at night. Get into bed only if you’re tired and get out of bed if you don’t fall asleep within 20 minutes. Avoid sleeping in after a bad night's sleep and do not nap during the day. It is recommended to stick to your regular sleeping hours instead. Make sure that the room where you sleep is neither too hot nor too cold.
Yoga helps you sleep better. Besides helping with stress and improving concentration, yoga has been proven to have positive effects on the quality of sleep. Concentrate on meditation and breathing and avoid difficult physical movements.
Exercise can enhance the mood, and promote better sleep. You should do moderate exercise for at least 20 minutes per day to benefit from its effects. Meditation reduces stress, improves concentration, and helps you sleep better. It consists of slow, steady breathing while sitting quietly. While meditating you will observe your body, thoughts, breath, and feelings. Massage has been proven o improve the quality of sleep as well. You can either do a self-massage or choose a professional massage.
Besides those methods, you can also use different supplements and teas which are known to help with sleep issues.
Lavender is known to improve mood, reduce pain, and promote sleep. You can use it as tea, oil capsules, or for aromatherapy. Valerian root may reduce the amount of time it takes to fall asleep, as well as improve sleep quantity and quality. Magnesium is a naturally occurring mineral that helps muscles relax, relieves stress, and encourages healthy sleep patterns.
Melatonin is known to help fall asleep more quickly and enhance the quality of your sleep. Darkness triggers the body to make more melatonin, and this signals your body to go to sleep. Light decreases the production of melatonin and this signals your body to wake up. Melatonin is a hormone made by the body, which regulates wake-sleep cycles. It is not recommended to be taken over long periods of time, since it may reduce the amount of melatonin produced by your own body.
Although these products cannot cure insomnia they may help you sleep better for a few weeks. Some of them nevertheless can have some side effects. One of these effects is that, for instance, they may make you feel drowsy. Therefore if you take such remedies, you should avoid performing activities that require attention, such as driving a car.
© 2022 Elantin