In this present world, where everything runs 24×7, being able to sleep peacefully is more of a luxury to most of us, isn’t it? We don’t twitch even a little when we are asked to put in some extra working hours for a bonus. Because of practices like these, we skim our sleep and end up living an unhealthy life. A majority of people out there experience the problem of short-term insomnia if not long-term. And this common sleep disorder poses a big hurdle when you want to fall asleep on time. People end up staying awake until the wee hours in the morning.
Yes, the amount of sleep definitely varies from one individual to another, but we all know that we need at least eight hours of sleep every day, isn’t it? A person who has a bad sleeping pattern, his/her life takes a hit because of it. We won’t spend much time explaining the importance of sleep here. That, we already know of! Here we’re listing some natural remedies that might help fix your sleeping problems and help you sleep better. Here, take a look at them.
#1 Mindfulness Meditation
Meditating mindfully involves observing your body, breath, thoughts, sensations, and feelings as they sprout up and pass. Practicing mindful meditation poses varied health benefits which go side by side with a healthy lifestyle, and this promotes good sleep. It helps reduce stress, boost immunity, and improve concentration in an individual. A 2011 study spoke about how mindful meditation helped improve sleeping patterns (1). Therefore, join a nearby meditating community and start practicing to sleep better every day.
Studies have shown how yoga has been making a positive change in sleep quality (2). Yoga also helps alleviate stress, boosts mental focus, and improves physical functioning. There are different levels of yoga you can indulge in. Choose a yoga form that will benefit you the most, and always remember to take it slow. It’s always best advised to start yoga under some guidance. This will keep injuries at bay. Try to give at least 20 minutes of your every day to yoga and you’ll notice you peacefully you fall asleep at night.
We know that magnesium is a natural mineral; what we don’t know is that it’s a mineral that helps relieve stress and relax our muscles. And these two advantages are vital for a healthy sleep pattern. In a 2012 study, the participants consumed 500 mg of magnesium every single day for two months. The study concluded that these participants had improved sleep and no problem of insomnia (3). You can also reap magnesium’s benefits externally by adding few magnesium flakes in your evening bath. The skin will absorb the magnesium.
An important thing to note is that there are a few side effects of having magnesium such as intestinal problems. Therefore, we suggest that you consult a doctor before consuming it and also start with smaller dosages.
Studies have proved that massage therapy benefits those suffering from insomnia by improving their daytime dysfunction (4). It also helps reduce their levels of anxiety and pain. Getting a professional massage done once in two weeks is considered best. And while one is getting the massage done, the person needs to focus on the touch sensations. If cannot afford a professional massage, they can also learn the techniques of self-massage.
We all know that exercising regularly keeps us healthy. It also boosts the positivity of our body by enhancing our mood, it aids weight loss, and in general, it keeps all of our internal organs alive. Exercising for at least 45 minutes daily will help condition your body. You can either exercise alone or join various fitness groups in your cities. Fitness groups will teach you about various health concepts. Being a part of a like-minded community will ensure that you’re on the fitness lane. A body that has worked hard will also rest well ensuring that you fall asleep in no time.
#6 Lavender Oil
When it comes to the world of essential oils, the lavender essential oil is what most people love. Its mild, sweet smell helps reduce any mental pain, it improves one’s mood and also helps promote sleep. You can also consume it. A recent study showed how lavender oil capsules benefitted healthy sleeping among people who were especially depressed (5). By taking just 20-80 mg of lavender every day, one can feel the positive influence of it. You can also add lavender essential oil to your diffuser at home to feel calm. Off late, lavender tea has also come into existence.
What Else Could You Do To Sleep Peacefully At Night?
- Avoid chemicals like consuming alcohol or caffeine before sleep.
- Consider taking a hot shower when you come home after work
- Stay away from display screens at least an hour before your bedtime.
- Eat lighter dinner meals, and eat it two hours before you sleep.
These were some natural ways to cope with your sleep problems. But if you feel that your sleeping issues are still persistent, then we recommend that you consider seeing a doctor and take treatment. Keep a watch on your lifestyle habits if you are having sleeping problems. Is there any other tip you’d like to add to this? Let us know in the comments below.
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