10 natural remedies for insomnia most recommended
If at bedtime you start tossing and turning and can’t sleep, you may be suffering from insomnia. This is one of the most common sleep disorders and can have direct consequences on your physical and mental performance. But do not worry, here we share some natural remedies for insomnia that can help you combat it.
What is insomnia
It is a common sleep disorder, characterized by problems falling asleep, falling asleep, or both. Specialists indicate that people who suffer stress or depression, have irregular or night work schedules, or a sedentary lifestyle, are more vulnerable to it.
How to treat it
A doctor may prescribe certain drugs that help alleviate insomnia and restore sleep schedules. Cognitive behavioral therapies also proved to be effective, reducing some symptoms of this disorder, such as anxiety. However, the main change must happen in the lifestyle, here we tell you what habits you can incorporate:
1. Hot milk
Many specialists point out that milk is effective in fighting insomnia and other sleep problems because it contains melatonin. This is a hormone related to sleep, when there is darkness, the brain produces it, and it decreases when there is light. A glass of warm milk an hour before bed could facilitate this process.
Another one of the best natural remedies for insomnia is the Valerian root, which has sedative properties, which help you fall asleep and sleep soundly. To take advantage of this benefit, you should take an infusion of this root or its extract (between 2 and 3 g.), But be careful, if you exceed you may find it difficult to get up the next day. Try drinking it an hour and a half before bed.
Different investigations found that the linden or basswood, one of its species, would have sedative and anxiolytic functions, thanks to its content of alpha-pinene, limonene, eugenol and caffeic acid, among other compounds, which makes it another of the traditional natural remedies for insomnia. . An infusion of this plant relaxes you and would help improve the quality of sleep. It also has antispasmodic properties, which allow to relieve muscle tension.
Although you probably tend to consume it in salad or sandwiches, an infusion of lettuce can help you fall asleep and sleep better, in addition to relieving light pain. This is believed to be possible because it contains a couple of sedative and pain relieving substances, including B vitamins, which makes it another of the good natural remedies for insomnia.
Meditation is one of the most effective natural remedies for insomnia, because we know that Insomnia causes the body to condition itself to be awake longer or at inappropriate times. However, certain studies found that meditation or breathing techniques would help regulate sleep cycles, promoting good melatonin release function.
6. Music therapy
Under a line of study similar to the previous case, experts found that listening to music for at least 30 minutes before going to sleep would be effective in fighting insomnia. Just focus on the sound and relax, after that go straight to bed. The authors assure that, although it seems simple, it is an effective measure.
Do you like aromatherapy? So lavender is for you. The aroma of this plant helps to relax the nervous system, combat stress and fall asleep. Aromatize your room with lavender essential oil or take an infusion of this plant before bed to relieve insomnia.
Exercise is one of the best natural remedies for insomnia, since it combats stress and anxiety, and is therefore a great help in improving sleep quality. You just have to be careful: exercising a few hours before sleeping could overstimulate and cause insomnia, so the ideal is to do it in the morning or mid-afternoon. Even a simple walk can be a good start.
9. Orange blossoms
Also known as orange blossoms, they have a powerful anti-anxiety and relaxing effect, so they help you sleep better. Take an infusion of these flowers or inhale the essential oil for a few minutes before going to bed.
10. Tidy up your room
Tidying up the room and fixing the bed every day would also help improve sleep quality. Professionals assure that after a long day of work it is very important to have a suitable place to sleep, if our room is messy we will not be able to relax enough and we will have sleep problems.
Don’t solve problems in bed! Better, set aside time to fix them earlier in the day, so you don’t go to bed with feelings of anxiety. If you’re still worried about something, write it down in a notebook before bed: expressing your concerns will help you feel calmer.
Respect your schedules
Waking up a few days or waking up late others can cause an imbalance in your body. It is best to have established schedules: go to bed and get up always e at the same time, this way the circadian clock and the biological cycles that are related to sleep are normalized.
Natural remedies for insomnia can be a safe and effective way to help improve sleep. However, it is important to research each remedy and consult with your doctor before taking any supplement or herbal remedy. Additionally, lifestyle changes such as avoiding blue light from screens before bed, establishing a regular sleep schedule, and avoiding caffeine and alcohol late in the day can also help improve sleep.