Are you tired of not being able to sleep well every now and then? You are not alone. According to the CDC, more than 70 million Americans suffer from chronic sleep issues. The American Academy of Sleep states that up to 35% of adults in the United States struggle with insomnia, meaning that they face trouble staying or falling asleep occasionally.
More than 10% of individuals suffer from chronic insomnia, a long-term type of insomnia that makes it difficult to get adequate sleep at least three nights a week for three months.
Home Remedies for Insomnia
Sleeping pills are not always the answer to insomnia. Take a look at these 29 easy home remedies you can undertake to get a good night’s sleep:
Drinking warm milk before sleeping is known to be highly effective in improving and inducing sleep.
Chamomile tea is a herbal tea that contains flavonoids which can interact with certain receptors in the brain and help induce sleep.
Cinnamon is a common household spice and can promote sleep when mixed in a glass of warm milk and drunk before bed.
Indian ginseng is a potent medicinal herb that may prove beneficial for health. It is advisable to add Indian ginseng root powder to a glass of warm milk and drink it before bed.
Liquorice root is a potent medicinal ingredient that boasts several health benefits besides dealing with insomnia.
Oral consumption of lavender is known to promote sleep, improve mood, and reduce pain.
Valerian root is seldom associated with enhanced sleep, but more research about its benefits is underway.
Almonds are known to have a soothing and calming effect on the brain and may also help induce peaceful sleep when taken before bed.
Related: Insomnia: Causes, Prevention, And Treatment
Develop a sleep pattern
One suitable home remedy to dealing with insomnia is developing a sleep pattern and following it religiously, as it can help promote the quality of your sleep.
Try relaxation techniques
Relaxation techniques are highly effective in dealing with insomnia.
Limit your screen time
Exposure to mobile phone screens, television, or computer screens can promote insomnia. It is, therefore, advisable to limit your screen time to relax your brain before bed.
Avoid napping during the day
Napping during the day can aggravate insomnia and make it difficult to fall asleep.
Avoid looking at the clock repeatedly
Looking at the clock again and again will only make you lose sleep by increasing your stress levels, making it necessary to avoid doing that.
Related: Can CPAP Fix Insomnia?
Make your bedroom comfortable
Make sure that you are comfortable in your bedroom. You can use light-canceling curtains, additional pillows, and noise-cancellation headphones for this purpose.
Avoid sleeping pills
Keep sleeping pills as a last resort on your insomnia journey, as they cause dependency and several other complications.
Watch what you consume
Avoid drinking caffeinated drinks, consuming alcohol, and smoking before bed.
Get a massage
Massage therapy is highly beneficial for people with insomnia as it can reduce anxiety, depression, and feelings of pain.
Magnesium can relieve stress and help the muscles to relax, encouraging healthy sleep patterns.
Consume light meals
Eating a light meal at least two hours before your sleeping time can prove beneficial in promoting sleep.
Related: Insomnia and Sleep Apnea
Eat at fixed times
Make sure that you eat at the same time every day to avoid upsetting your stomach and sleep schedule.
Go to bed tired
Only retire to your bed if you are tired.
Give yourself 20 minutes to sleep
Get out of bed if you are unable to fall asleep after 20 minutes in bed.
Journal your sleeping habits
Journaling your sleeping habits can help you identify your natural sleep rhythms and plan the best practices for your sleep.
Progressive Muscle Relaxation (PMR)
Also known as Jacobson relaxation, PMR can induce sleep through intermittent muscle tightening and relaxation.
Physical exercise is one of the best ways to improve sleep and boost the duration of nourishing slow-wave sleep, also known as deep sleep.
Related: What Are The Side Effects Of Insomnia?
The ideal temperature for sleeping is between 65 and 72 degrees.
Wear breathable clothes
Wearing breathable fabrics such as cotton can also help improve sleep and keep you cool.
Light can cause visual distortions and interfere with sound sleep, making a peaceful and dark room your best sleeping choice.
A positive affirmation or mantra can help you keep calm, focus on your mind, and induce feelings of relaxation that can boost sleep.
Related: What Is The Cost Of A Sleep Study? (Polysomnography)
Yoga can have a substantial effect on sleep quality as it can enhance physical functioning, reduce stress, and augment mental focus.
If you are looking to consult a sleep specialist, SleepRx is the place for you. You can book a sleep apnea test or sleep study with a sleep specialist of your choice or even get an at-home sleep study, home sleep apnea test, or online sleep apnea test if you do not wish to leave the comfort of your home.