Having a sound sleep plays a significant role in our life. After having stayed up late all the night, you will be tired at work or school, cannot concentrate on anything and always feel sleepy but cannot sleep (sleeplessness).
In the modern life, not only older people have difficulty in falling asleep as a part of ageing but also many young people have difficulties sleeping (sleeplessness) because of the stress, depression, or anxiety from studying, work, etc.
For example, the travellers or those who have many overseas business trips; the night shift workers who have to stay up all nights; the adolescent or teenagers whose bodies are having changes in both physiology and psychology; pregnant women, menopausal women, etc. are the subjects prone to have insomnia. The more the society is keeping developing, the more dangerous the problem of sleeplessness becomes.
The symptoms of sleeplessness are having trouble falling asleep, waking earlier than desired, and waking up in the middle of the night and cannot get back to sleep. If this persists for a few days, a few weeks, a few months, or even longer, this will destroy your mental, physical, and emotional health, which causes many other health disorders.
There are various therapies, and in addition to pharmacological treatments, we would like to introduce to you several natural treatments and home remedies as below.
Using relaxation techniques
Many researchers have proved that our thoughts and emotions have a very important effect on our health and vitality. Therefore, to have a restful sleep, you should start with your mental improvement.
It is undeniable that each of us is facing many difficulties and obstacles which make us suffer from stress and depression. The anxieties are hard to clear out completely, but we can relieve them by using both following mediation and muscle relaxation techniques:
- Daily doing morning exercises
- Practising yoga
- Playing sports
- Participating in events
- Joining clubs
Each person has his or her way of relaxing himself or herself like listening to favourite music, singing, cooking, etc. The important thing is that whenever you feel depressed even if there is no one sharing with you, you can entertain yourself by doing what you like to do.
Improving sleeping habit
In many situations, people have trouble sleeping at night because they have slept a lot during the daytime. Building a proper sleeping habit decides a lot if you can have a restful sleep or not. An appropriate habit of sleeping means that you should not sleep too much or too little, not forcing sleep, only go to bed when feeling sleepy, not daytime napping, and trying to maintain your regular sleep timetable.
Before sleeping time, avoid watching TV and playing games on the computer or smartphones. Eating, staying hungry, reading, and taking a bath right before going to bed should also be avoided. Set an alarm clock for the same time every morning even on weekends and holidays because sticking to a sleeping schedule is very important.
Improving sleeping environment
You must always ensure that your sleeping environment is comfortable enough to sleep. You need to make sure whether the surrounding is quiet enough or not, whether the bed and pillows are soft enough or not, etc. Other things should be concerned about the lights, the doors, and the windows.
Avoiding using alcohol, unhealthy foods, and drinks
Smoking and consuming alcoholic and caffeine drinks do significant harm to your health and have a bad influence on your sleep as well. Making use of sleeping pills, sedatives, or illegal drugs also prevent you from having a sound sleep. Not only the sleeping quality but your physical and mental health is also threatened when using those things.
This may seem to be ridiculous as people who have insomnia have to struggle to sleep. However, spending too much time on sleeping partially increases tiredness and causes insomnia then. That’s why you should keep the balance between sleeping time and working or studying time, as well as the amount of sleeping in the daytime and at night.
Doing Exercise regularly
According to lots of studies, people who exercise about 20 minutes or more a few times per week fall asleep quickly, though doctors sometimes do not know why this works. However, the important thing is that it works. Make sure that you are doing exercise in the early morning or afternoon because exercising for 3 or 4 hours of your bedtime causes insomnia.
Drinking herbal tea
Maybe you know a lot of common drinks to aid you in sleeping, but for a more effective herbal tea for insomnia treatment, try drinking valerian tea. You can find this herb in health food stores, from a qualified herbalist, or at pharmacies. When brewed into tea, this herb can help reduce the time you need to fall asleep. Additionally, you can take its capsule form or use its tincture form. According to a study from Iran, 30% of postmenopausal and menopausal women who have insomnia get better sleep after having valerian tea.
Adopting a bedtime routine
If you always tend to get a poor sleep at night. It can be because you aren’t having a good bedtime routine. For the most accessible natural sleep methods, make sure that you go to sleep at night. Also, try to wake up in the morning at the same time. Moreover, some nightly habits such as listening to music or reading in bed will aid in quieting your brain for the stressed day and prepare it well for sleep. According to the Taiwanese study, music therapy helps 60 people with sleep problems fall asleep more quickly and snooze more soundly.
Taking a hot shower or bath
Taking a hot bath or shower is especially beneficial for people with sleep problems. According to a study in the Journal of Sleep, women with sleeplessness who took a hot shower or bath 90 to 120 minutes before bedtime could sleep better than women who didn’t. The temperature for ideal bath water is 98 to 100 degrees F.
Taking melatonin supplement may help you to fall asleep faster. This natural sleep aid can help regulate the internal clock of your body. The journal Critical Care shows that melatonin improves sleep quality and reduces night-time disturbances in the healthy subjects.
Moreover, experts from Hadassah Medical Center in Israel found that melatonin supplements could increase the time of the sleep by 13 minutes. You can find supplements at pharmacies or in health food stores. However, consult your doctor before taking melatonin supplements as a natural insomnia cure.
If your insomnia is too severe or the above methods are not useful to your sleeplessness, you should visit a clinician to get a proper therapy as soon as possible. However, before using any prescription medications, we think that you should try non-pharmacological treatment or home remedies first. Do not underestimate the harm of insomnia on your mental health. Having difficulty sleeping shows terrible signs of your health condition so please do not ignore it.
This guest post is by Emily Pham, a blogger with many years of experience in searching the best natural home remedies for beauty and health issues. All contents provided are for informational and educational purposes. We recommend you consult a healthcare professional to determine which method is appropriate for you.