Insomnia is something we all dread. Too little sleep leaves us exhausted, puffy-eyed, and groggy for the rest of the day. To avoid this, we need to ensure that we do not compromise our sleep at any cost. But sometimes your body won’t let you sleep, no matter how hard you try.
Lack of sleep is typical and happens to everyone from time to time. However, chronic sleep loss or insomnia can be a serious problem if left untreated. It affects your performance at work or school. Because of its association with stress and anxiety, lack of sleep can also lead to heart disease and high blood pressure.
So what’s the remedy? Well, many proven natural remedies help with insomnia. They’re easy to use and take a little of your time.
If you’re struggling with insomnia, here’s a list of natural remedies to help you solve the problem.
1. Use Kratom
Kratom is a herb from an evergreen tree native to Southeast Asia. Due to its balanced effects, it can be an excellent herbal remedy for people who have insomnia. Kratom leaves contain alkaloids like mitragynine, which may act as a sedative. This may potentially allow you to fall asleep quickly and sleep longer.
However, it’s essential to understand that the quality of your kratom matters. So, it might help to buy Maeng Da Kratom or other premium kratom products from reputable vendors.
It’s advisable to start with a very low dose when taking it for the first time. Also, note that kratom takes time to show its effects, so wait before taking the next dose. Some of the mild side effects to expect are nausea, vomiting, and dizziness in some people.
2. Exercise Regularly
Exercise is crucial for a healthy lifestyle. Not only does it boost your health, but it also improves your sleep. Research shows that exercising reduces stress, improves mood, and increases energy levels, which helps you sleep faster.
Even when busy, you should set aside time to exercise daily. Exercising in the evening hours can increase; walking, jogging, dancing, or swimming for at least 30 minutes will help you deal with insomnia.
3. Eat Foods That Help You Sleep and avoid those that keep you active
You might not know this, but your diet is an essential factor that affects your sleep. Before sleep, eat foods low in caffeine, high in carbohydrates and protein, low in fat and salt, and easily digested. Foods such as fatty fish, walnuts, chamomile tea, kiwi fruits, and warm milk promote sleep.
Eat your last meal at least 3 – 4 hrs before bedtime. It allows for ample digestion and flushing out toxins from your system.
Try to avoid consuming too much protein, starches, and fats. And you should avoid foods that keep you active and awake, such as sugary foods, spicy foods, salty foods, fat-filled foods, caffeine, and alcohol.
4. Practice Yog
Practicing these yoga poses before bed will help relieve stress and tension. This helps your body and mind relax, improving your sleep quality. According to a national survey, 85% of people who practiced yoga said it helped ease stress, and 55% found yoga helpful in improving their sleep.
A few poses that will help you deal with insomnia are:
- Seated Shoulder and Neck Release: It releases tension in your neck and shoulders.
- Wide-Knee Child’s Pose (Balasana): A resting pose that improves stability and provides calm.
- Standing Forward Bend (Uttanasana): A stress-relieving pose that lengthens and stretches the calves and hamstrings.
- Reclining Bound Angle (Supta Baddha Konasana: relieves tension built up around your hops and groin.
- Legs Up The Wall Pose (Viparita Karani ): Improves blood flow to your feet and ankles.
- Head to Knee Pose (Janu Sirsasana): A calming pose to open your back, stretch your hamstrings, and relieve tension in your spine and hips.
- Reclined Easy Twist: helps relieve tension on your spine and stretches your chest area.
- Corpse Pose (Savasana): It allows the yoga practice to take effect, promotes breathing, and quiets your mind for a restful sleep.
5. Mindfulness Meditation
Mindfulness meditation is a buzzword in health and wellness these days. It is practiced to reduce stress and improve mental health, which contributes to better sleep quality.
You need first to find a place where you can be completely undisturbed. This can be a quiet corner of your living room, then sit comfortably and focus on your breathing.
When inhaling, imagine the breath entering your nostril and lungs and then expanding the area between your nostrils and your chest. While exhaling, let the breath go out and relax the area between your nostrils and chest. Repeat this until you feel calm.
6. Make Lifestyle Changes
Various factors affect your sleep; your diet, exercise routine, the quality of air in your surroundings, noise, and light. So, making lifestyle changes might help you sleep better. That includes changing your sleep schedule, journaling, showering or bathing, and switching off electronic devices before bedtime.
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Start by avoiding stimulants like nicotine, caffeine, and alcohol before bed. Also, ensure that your room is well-ventilated, dark, and quiet. You can also use a sleeping mask or earplugs to block out excess light and noise.
Insomnia is a severe problem and should be taken seriously. If you are experiencing insomnia, you must consult your doctor before trying any of these natural remedies.
These natural remedies are great for those looking for safe and natural ways to treat insomnia. However, it’s important to remember that one or two of them might not be enough to solve your problem. Try combining these natural remedies to solve your problem in no time.