Most people experience sleeplessness at some point in their lives- however, it becomes insomnia if it affects their daily life. Insomnia can keep you awake for the whole night until the following day, affecting your daily productivity. The number of hours that every individual requires to sleep differs, but most grownups need at least seven hours of sleep every night. If you struggle with insomnia or anxiety, below are six natural remedies to help you deal with the issues.
Melatonin supplements are used in relieving sleep deprivation. According to studies, they are suitable for sleep issues resulting from jet lag or shift work. Melatonin is a hormone that is naturally found in our bodies. Your body produces it during the night at a reduced light and assists with regulating the wake-sleep cycle in your brain. Melatonin supplements are helpful for conditions that are related to reduced amounts of melatonin like:
- Mood disorders such as depression
- Jet-lag, where a different time zone disrupts your sleep pattern
- Delayed sleep-phase syndrome, which means sleeping late at night and delaying waking up the following day
Melatonin supplements are believed to enhance the quality of your sleep leading to morning attentiveness, especially in older adults experiencing insomnia or anxiety. The scheduled release of melatonin is utilized to manage insomnia in individuals above 55 years.
Most studies suggest that you should take melatonin at least two hours before sleep for 13 weeks. Taking melatonin at the right time is significant because it may interfere with your standard sleeping pattern if you take it in the morning. However, taking it in the afternoon or early evening may enhance the quality of your sleep.
Light therapy may also be utilized to manage insomnia in certain instances. Light exposure notifies your body during your sleeping and wake-up time. Therefore, if you experience difficulties with your sleep, have an outdoor walk early in the morning. Getting home light therapy in your home may also be helpful. It is significant to consult with your doctor before purchasing such gadgets.
If you wake up earlier than before in the morning or go to bed earlier than expected, you may require extra light exposure during the late afternoon. You may also experience light therapy for two to three hours in the evening.
Journaling to Manage Stress and Insomnia
Lack of sleep may enhance the risk of anxiety, aggravate anxiety signs, or inhibit recovery. Anxiety can also cause sleep deprivation, usually in nightmares or insomnia. Therefore, writing things down for 15 minutes before going to bed may enhance the quality of your sleep. It enables you to reduce your stress, thus, managing insomnia.
Going to Bed Early
Sleeping early enough may enable you to reduce your thoughts, therefore, sleeping better. According to studies, individuals who go to bed late may experience more negative thoughts than those who go early. Therefore, sleeping early enough is a natural remedy for sleepness or anxiety.
Yoga is believed to enhance your sleep quality and relieve stress, improve your mental focus and enhance your physical functioning. Focus more on breathing exercises and meditation instead of challenging physical exercises. Controlled and slow yoga movements enable you to stay focused and live in the present. Restorative yoga is more suitable for alleviating stress, therefore, enhancing the quality of your sleep.
Focus on practicing some sessions for long weekly and approximately 20 minutes of self-care and relaxation every day. Practicing the yoga moves before going to bed may enable you to reduce stress and relax after a long day.
Change Your Food Intake and Diet
Your eating habits can significantly affect your sleeping patterns or level of stress. Reduce your intake of alcohol, caffeine, and nicotine. They may negatively impact your sleep due to restlessness and insomnia. Drinks that have caffeine comprise tea, coffee, and soft drinks. Some chocolates, cold and cough medicines, or various over-the-counter drugs may also contain caffeine. The consumption of alcohol may also keep you awake during the night.
Reduce your sugar intake as it enhances your blood sugar levels, therefore, interfering with your sleeping routine. Consume whole grain snacks before going to bed and foods such as sunflower seeds, wheat germ, and bananas, with numerous amounts of vitamin B6. You can also purchase certain CBD products online, which are known to naturally affect your sleep therapeutically.
Based on Mental Health America, approximately two-thirds of individuals indicate that stress contributes to their sleep loss. Additionally, bad sleeping habits are associated with anxiety and depression. Therefore, the above natural remedies may enable you to manage insomnia or anxiety.