July 13, 2020 04:25 PM | by Farida Abdel Malek
How to Naturally Treat Insomnia at Home and Sleep Better
We talked before about how insomnia is a sleep disorder that needs professional attention and help because it's not just something you have control over or sleep deprivation. It is when you become incapable of falling asleep no matter how hard your try, unable to enough sleep or good quality sleep or even sleep at all.
It can also cause you to keep waking up a lot at night or wake up too early. And because insomnia is a sleep disorder, it often needs therapy but also a lot of people have been looking for ways on how to treat insomnia at home and naturally without medication. So maybe trying these tips and changing your habits can help improve your sleep.
You can check more here on the difference between what insomnia is and sleep deprivation...
Insomnia Home Remedies
Chamomile tea is super relaxing and a great warm drink to have before bed to help you calm down, relax your anxiety and ease any stress that might have impacted your body.
DIY Deep Sleep Lavender Pillow Spray
Recipe Credits: Wholefully
Although Insomnia may be difficult to cure with just a scent sprayed in your room or on your pillow, this is a bonus that will help you relax your body and hopefully aid sleep along with the other tips below...
- 10 drops Lavender oil
- 6 Tbsp water
- Spray bottle
- 2 Tbsp witch hazel
1. Mix and shake well the lavender oil and witch hazel for around 20 seconds.
2. Add the water and shake well again for another 20 seconds.
3. Pour the mixture into your spray bottle and shake well before use.
Tips to help you sleep better and treat insomnia:
1. Exercise can do wonders for your sleep. Just don't exercise right before bed, so you don't energize your body. Do them in the morning and instead do breathing exercises and relaxing workouts like a slow calm yoga sequence before bed.
2. Don't take a nap. Naps can affect your sleeping schedule and actually end up making you feel more tired.
3. Speaking of sleeping schedule. It is one of the biggest tips given to people who struggle with insomnia. Try to have a fixed sleep schedule. Go to bed and wake up at the time everyday to fix your biological clock and train your body and mind.
4. Don't panic about not being able to sleep. This will only make you look anxious. To avoid that, stop looking at the time. Just lie in bed and don't fixate on the fact that you can't sleep. Tell yourself that you will and can sleep and time is not important right now. It's all in your mindset.
5. Avoid caffeine, sugar, nicotine or any stimulants before bed.
6. Also avoid eating before bed and heavy meals at night.
7. If you're worried or stressed. Relieve the chaos from your head by writing everything down.
8. No phone or TV in bed or right before bed. Leave a gap between technology and bedtime so your mind can relax and not be active from watching something.
9. Fix your circadian rhythm which is basically your 24-hour internal clock. What this mean that some people's biological clock get mixed up and their body and mind start thinking that nighttime is much later than it actually is, so you have a hard time falling asleep and your sleep become irregular and not efficient. Your mornings also affect your sleep, so not being able to fall asleep fast has a lot to do with your energy in the morning and how your biological clock works.
In the mornings make sure to open the blinds and expose yourself to as much light as you can, to program your body and give it energy, because people who struggle with insomnia have a hard time in the mornings as well, where they have low energy and hard time concentrating You can also invest in a light therapy full spectrum lamp which has helped people with insomnia, with their mornings. At night, dim or turn off the light and avoid the blue light form your phone or activate sleep mode so your brain doesn't wake up.
10. Mediation and breathing exercises have helped so many people with their sleep. I know meditation is really hard but you can try first with guided apps. Also..
11. Try sleep tracking apps, which track your movement and wake you up during your REM sleep phase, which is the ideal time to wake up. We tend to feel worse when we wake up during the deep sleep phase. So this well help improve your quality of sleep as well.
12. It is important to note that all of these tips might not work if your insomnia is severe because of some deeper issues that need professional attention. Insomnia can be rooted in some unresolved mental health problems like anxiety and depression. Talking and digging deep in therapy or counseling sessions can help relieve some of this stress and hopefully help with your sleep.
Also you can try going to therapy for sleep disorder and practice things like Cognitive Behavioral Therapy which helps fix and work on the problems and thoughts that might be behind your insomnia.
Main Image Credits: Instagram @violette_fr
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