Insomnia has raised x10 percent since COVID-19 hit the globe. People are always stressed and anxious because of changes in their routine lives and are worried and overthinking about what the future holds for them. That all together has disturbed peoples’ sleeping patterns and a lot of people these days are suffering from short-term sleepiness, insomnia.
Insomnia is a sleep disorder that people experience when they have trouble sleeping at night. And that rebinds with some side effects while affecting your quality of life ― like daytime fatigue, poor performance at work, tension, headaches, irritability, depression, and various other problems.
There are a lot of medicines to cure insomnia, but they all have their side effects if not taken with caution. Also, visiting the doctor can be costly and hectic in this pandemic. There are also a number of smart sleep products available on the market, ranging from sleep aid sprays to sleep-enhancing pillows, from earplugs to steam-goggles― but who is going to pay for them?
So instead of trying those sleeping aids and medicines, check out these simple, safe, and effective tips that you can follow to beat your insomnia. As experts believe, instead of running to the clinic or market near to you, nothing is a better strategy than healthy food and the following home remedies!
Mindfulness and Meditation
One of the major causes of insomnia is considered disturbed mental health. The more you’re mentally tired, the more you will have a hard time shutting your mind at night and falling asleep. So, take some time before going to bed to meditate. Sit quietly on your bed, and relax your body, close your eyes, breathe slowly and deeply, remove any other thought you have and then focus on your breath and observe it. Repeat this every night for at least ten to fifteen minutes before you sleep. This will not only calm your mind as well as the body, but also will reduce your stress and hence will improve your overall sleep pattern. You can do this even in the evenings or whenever you have free time, as there is no harm or risks in practicing meditation or mindfulness techniques.
Shut off Those Tech Gadgets
Put that mobile phone in your hand on the side and try to relax your mind and eyes and ― see the magic! According to experts, advancement in technology is the biggest factor pushing people to the realm of ‘sleepless nights’. Smartphones and internet addiction have negatively affected people’s lives and not only reduced the sleeping time of people but also affected the sleep quality.
If you use a mobile before going to sleep, the chances of you having nightmares increase as compared to people who don’t use a mobile or any technology gadgets before bedtime. Also, the habit of watching movies or TV before sleep can cause insomnia. Try to limit using digital gadgets of yours before bedtime to have a good night!
Cut off Caffeine, Nicotine, and Alcohol
Alcohol, nicotine, and caffeine are sleep killers. So, avoid using beverages or any drinks or foods enriched with these chemicals. Alcohol may sometimes help you to sleep, but its long-term usage leads to side effects like insomnia and sleep disturbance. And caffeine or nicotine that people use as stimulants to stay active, can cause sleep disorders and insomnia too. So, it is the best recommendation to eliminate these sleep-killers from your life and diet if you have disturbed sleeping patterns.
Regular Exercise
Regular exercising promotes a healthy lifestyle and its benefits are uncountable. Studies have shown that people who exercise regularly have a better sleeping cycle. Exercise not only improves your overall fitness level but also helps to boost your immunity as well as helps you to sleep better at night. Depending on the physical condition of your body, choose an exercising pattern for yourself that could be either walking, swimming, jogging, or any other outdoor activities, etc. And set an exercising schedule for yourself and go for exercising rounds and you would be marveled at the wonders of regular exercising!
Warm Milk
Milk is melatonin enriched and hence its intake before bedtime not only regulates melatonin level but also helps you to fall asleep. Mix a tablespoon of honey in warm milk and sip it before going to bed and make it your bedtime habit of drinking milk every night!
Saffron Tea
Saffron is sedative in nature and Ayurveda experts believe it helps to beat insomnia. Mix a few strands of saffron in a glass of warm milk and sip it slowly before going to sleep. That saffron intake will relax your muscles and put you to sleep.
Chamomile Tea
Chamomile tea has a long history of curing insomnia. For centuries, it has been used as a sleeping aid because of its sedative properties, and its natural sleep-promoting effects are unmatchable. Take a cup of chamomile tea an hour before your bedtime. It will slowly relax your mind and body muscles and will help you to go to peaceful sleep.
A Hot Bath with Lavender oil
Taking a hot bath mixed with lavender oil is an excellent home remedy to relax your body as well as your mind. But if you don’t want to take a bath before you sleep, you can just put a few drops of oil on your hand and sniff it or massage your forehead with it. Usually, lavender oil doesn’t have any side effects. But if you don’t like the smell of lavender oil, you should avoid using it, as its smell will irritate you and maybe keep you up at night instead of putting you to sleep.
Magnesium
Magnesium is a natural mineral the body produces, that helps to relax and calm body muscles and mind. Sometimes, deficiency of magnesium in the body can lead to stress, fatigue, and sleepless nights. Take magnesium-enriched foods, and drinks like bananas, almonds, cashews and pineapple, orange juice, etc. Also, you can mix magnesium flakes in your bath water and take a bath with that. That will surely affect your sleeping cycle.
Set your sleeping pattern
If you have a habit of taking naps in the evenings or have a habit of getting up late in the mornings. Chances are you will have a hard time sleeping at night. So if you want to sleep the moment you fall on your bed at night, you need to set a sleeping timetable for yourself! Avoid taking daytime naps and trying to get up early in the morning and you will see how that will help you to sleep as soon as you go to bed.
Conclusion
Insomnia is not an incurable disease and is pretty common; up to a third of adults experience it at some stage of life. Causes could vary from person to person depending on symptoms. Depression, anxiety, poor mental health, overworking, irregular eating habits, or some chronic diseases affect peoples’ sleeping patterns. Different things work for different people. Try these simple home remedies that we have put together and see if they work for you. But if you’re still having difficulty sleeping at night, make sure to consult your physician for proper treatment and tell them about your condition. And they will surely help you to sleep better at night!
Disclaimer: The images used in the article are taken from Google, author doesn’t own any of them!
Author: Aks is a freelance content writer and story teller who enjoys reading crime fictions and Webtoons in her free times. Check out her blog.