Sleepless nights of tossing and turning are exhausting. You have probably tried everything to fall asleep, but it seems elusive. When morning arrives, you feel horrible. If you are like so many Americans, you are probably trying to find ways to deal with insomnia/help with insomnia naturally. You don’t want to turn to prescription medication which can prove highly addictive and dangerous. In this article, we will explore holistic ways to deal with sleeplessness.
Home Remedies: Ways to Deal with Insomnia/Help with Insomnia Naturally
Short-term insomnia is probably more common than you think. The amount of sleep does vary from person to person but typically most adults require about seven hours of sleep per night to feel rested and relaxed when morning arrives. However, altered sleeping patterns can leave you feeling tired even if you do appear to get the required hours because you simply lack quality sleep instead of quantity. Home remedies might prove the saving grace that you need to finally fall asleep.
Try meditation for one of the Ways to Deal with Insomnia
Meditation consists of controlling your breathing, so it slows and becomes steady. You’ll sit quietly in one place and pay close attention to your breath, feelings, sensations, and body. Mindful meditation improves your concentration, reduces stress, and can even boost your body’s immune system response. Studies have also shown that meditation reduces the incidences of insomnia. Meditation seasons of about 15 minutes in the morning and evening appear not only helpful but also motivational.
Repeating a Mantra on Ways to Deal with Insomnia
Mantras create deep feelings of relaxation and quiet your racing thoughts. Research showed that those who repeated a mantra for one week suffered less insomnia. Choose either a mantra in English, Sanskrit, or some other language. The mantra should bring a feeling of calmness and peace. Either change the mantra mentally or out loud so your mind starts to focus on the words. If your mind starts to wander then pull your concentration level back to the chanting. Many people use a particular mantra in the evening and a different one at night.
Get Up at the Same Time
Get up at the same time
One way to learn ways to deal with insomnia/help with insomnia naturally is to focus on waking up at the same time every day. Do not sleep in on the weekends. This is especially important if you have suffered from insomnia during the week. Yes, it’s tempting to sleep in to make up sleep, but you need to train your body to wake up at a consistent time, so you also go to sleep at the same time.
Avoid Drinking Alcohol or Stimulants Like Caffeine
Alcohol and caffeine can stimulate the body for several hours. With some people, the impact of caffeine can last for a full 24 hours. You’ll have a hard time falling asleep and you’ll also wake up more frequently if you have been drinking caffeinated beverages throughout the day. Alcohol acts as a depressant, and you’ll get tired after you drink, but you won’t achieve ‘good’ sleep Instead, you’ll toss and turn while asleep as the alcohol impacts your body in a negative way. Also, certain cold medications such as decongestants keep you awake at night. An asthma inhaler might even impact your ability to rest.
Ways to Deal with Insomnia: Avoid Naps
Yes, it’s tempting to take a nap to catch up on your missed sleep, but the nap will mess up your regular sleep pattern and cause havoc. You want to achieve quality sleep so say ‘no’ to naps even if you feel a huge mid-day slump starting to hit.
Yoga to sleep
You want to make a dramatic impact on your sleep quality, so it becomes a positive experience. One of the best ways to deal with insomnia/help with insomnia naturally is the practice of yoga. With yoga, you can alleviate stress, boost mental function, and even improve physical functions. Choose a style of yoga that focuses on breathing more than physical workouts. Use prolonged and controlled movements, so you stay focused. Usually, either Yin or restorative yoga are your best options. Practice yoga about 20 minutes daily to truly relax and unwind
One of the best ways to deal with insomnia/help with insomnia naturally is simple exercising. Push your body during the day and you’ll achieve good sleep when you finally go to bed. You’ll experience mood improvement, weight loss, and greater sleep ability. In a study carried out, participants exercised 150 minutes every week for six months. It was found that they suffered from far fewer symptoms of insomnia. In addition, the exercise seemed to reduce the bouts of depression and anxiety.
Ideally, perform at least 20 minutes of moderate exercise each day. You can combine strength training with vigorous aerobic exercise to truly maximize results. Just don’t exercise too close to bedtime or it could enhance your insomnia instead of improving it.
Massage: Ways to Deal with Insomnia
Researchers have found that massage therapy improves sleep quality and reduces insomnia. It can help ease pain, anxiety, and even alleviate depression. Of course, you can’t undergo a professional massage every day, but you can enjoy a self-massage or why not ask a partner to provide a relaxing before-bed massage? Let your body relax and simply focus on the sensations of touch and feel.
Magnesium is a natural mineral that assists the body’s muscles in relaxing and has been shown to relieve stress. In one key study, participants took 500 milligrams of magnesium daily for two months. The participants suffered far fewer symptoms of insomnia and even reported better sleep patterns. If you are male, start out taking 400 mg daily and if you are female try 300 mg per day. You can divide the doses, so you are taking half in the morning and a half at night. You can even add a cup of magnesium to a warm evening bath and soak your skin for full-body relaxation.
Please be aware that magnesium can lead to stomach upset and possible intestinal issues. If your body reacts negatively then you can lower your dose.
Take magnesium for two weeks and then take a break for a few days. Prior to taking the supplement, you should consult with your physician to determine if it fits your needs.
Pick a strain for relaxation: Learn Ways to Deal with Insomnia
Kratom is an herbal supplement obtained from the evergreen tree Mitragynine speciosa. The plant foliage undergoes curing and is then ground into a powder. For centuries, kratom has been used for a variety of naturopathic cures in Southeast Asia. In moderate doses, kratom acts as a sedative that can promote restful sleep. In low doses, kratom acts as a stimulant.
Pick a kratom strain that is known for its restful characteristics.
- Red Bali tends to recreate a relaxed mood and may ease the pain. The calming characteristics help to ease insomnia so you can drift off to sleep.
- Indo acts as a sedative and creates a calming effect.
- Red Borneo is reputed to ease pain and anxiety which are all causes of insomnia.
At My Kratom Club, we offer a wide array of strains that are perfect ways to deal with insomnia/help with insomnia naturally. Please check out our strains HERE.
Aromatherapy has been used for centuries as a natural way to cope with a sleepless night. Lavender oil is believed to reduce pain, improve mood, and promote sleep. You can fill a diffuser with oil in your bedroom and enjoy the heavenly aroma.
Lavender oil is also available in capsule form. It has been favored for depression and insomnia. Take 20 to 80 mg of lavender orally. You can also brew a cup of lavender tea prior to bed. One option is to enjoy a cup of lavender tea mixed with kratom before bed for a relaxing night’s sleep.
Melatonin One of the Many Ways to Deal with Insomnia
Melatonin is a favorite for insomniacs. It can help you fall asleep and improve the quality of sleep that you obtain. In a study, it was found that taking melatonin improves sleep in individuals with cancer. It took about seven to 14 days for sleep quality to positively change.
Avoid Eating Before Bed
It might be tempting to take a late-night snack before bed, but the food will activate your digestive system and can keep you awake. This is especially true if you suffer from heartburn or gastroesophageal reflux (GERD). Ideally, you should always avoid eating or drinking beverages before bed. Liquids can overwhelm your bladder and cause you to make several trips to the bathroom during the night which can significantly disturb your sleep.
If you continue to have a hard time sleeping after trying ways to deal with insomnia/help with insomnia naturally then it’s time to seek medical help. There could be an underlying health condition that is causing you not to sleep. Your physician will probably perform a complete physical to determine the cause of your inability to sleep.
If you have any questions about kratom, please contact My Kratom Club.
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