Recently updated on March 11th, 2021 at 03:58 am
Dealing With Insomnia? Follow These 5 Home Remedies
On average, each person spends about a third of his or her life sleeping. Those hours unconscious are not often remembered; however, they are very valuable to how we function during the daytime. During sleep, our brains have time to process the information which we have absorbed during the day and make sense of the emotions we felt. This allows us to wake up with a level head and balanced outlook on what had happened the previous day.
On the other end of the spectrum, a lack of these valuable hours of rest can result in an imbalance of hormones and chronic stress throughout the day, as your basic functions did not have time to recuperate throughout the night.
This downward spiral of positive feedback loops from more stress to less sleep, meaning more pressure and then even less sleep.
So, if you are struggling to fall asleep at the moment, we have picked out some tips on how to relax, fall asleep quicker and sleep better.
1. Keep a Consistent Schedule
Our bodies have a regulatory system (circadian rhythm) that is responsible for determining a natural internal clock for the time when you feel the most awake and the time that you should be sleeping.
By waking up and falling asleep at consistent times on a daily basis, you can have an internal clock according to your sleep schedule.
Make sure to stick to your sleeping pattern while ensuring you are receiving from 7 to 9 hours of quality sleep each night. This is deemed to be a general recommendation for most adults.
2. Exercise Daily
While exercise is typically considered beneficial for physical and mental health, it also has positive effects on sleep.
Whether it is aerobic or resistance exercise, a workout can increase the duration and quality of sleep by stimulating the production of serotonin in the brain and diminishing levels of the stress hormone called cortisol.
Therefore, consider participating in moderate to vigorous exercise during the day to release happy hormones, feel calmer, and get better quality sleep.
However, it is better to avoid an intense workout one hour before bedtime as this can make it more difficult to fall asleep and lower its duration and quality.
3. Get Outside
Exposure to both natural light and darkness can help to keep our circadian rhythms in balance and promote feelings of sleepiness.
Consider spending more time outside during daylight by taking your work breaks in sunlight, working out outdoors, cycling, or walking your dog throughout the day instead of at night.
If possible, use blinds or blackout curtains to darken your bedroom and sleep tight every night.
4. Try Out Benefits Of CBD
To avoid insomnia, one way to ensure that your brain is relaxed throughout the night might be to try some CBD gummies before bed. Instead of using sleeping tablets, this option is natural and tasty too.
CBD affects the endocannabinoid system, which plays a direct role in regulating sleep, and also by aiding anxious thoughts and pain, helps with the subconscious causes of insomnia.
As the gummies have to pass through the digestive system, it is best to eat them a little while before bed, but taking longer to work also means that the results may last longer.
If sweet treats aren’t your thing, you can get CBD oil that can be drizzled over more savoury treats too or simply placed under the tongue. This, paired with a relaxing podcast or book, will have you avoiding insomnia in no time.
5. Drink a Soothing Beverage
Caffeine is a well-known stimulant that is widely used to fight fatigue and promote alertness. At the same time, it can have disastrous effects on the duration and quality of your sleep.
Soothing teas like chamomile, passionflower, and valerian have been shown to reduce anxiety and stress and promote rest and relaxation.