Insomnia Home Remedies

Are you spending your night staring at your room wall? Do you find it hard to fall into a peaceful, nourishing slumber? If yes, it can be insomnia. According to the National Center for Health Statistics of 2020, around 14.5% of adults had problems falling asleep most days or every day in the past 30 days.

It negatively impacts your memory, concentration, and mood and boosts your risk for obesity, depression, type 2 diabetes, cardiovascular disease, and high BP. If you’re also experiencing poor quality of sleep, then don’t worry. Various home remedies for insomnia can help you get quality sleep. Continue to read to take charge of your sleeping pattern with natural fixers.

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TOP HOME REMEDIES YOU CAN TRY FOR INSOMNIA

Here are a few home remedies for you to try:

1. MINDFULNESS MEDITATION

Meditation is the practice of continuous and slow breathing. You sit calmly and observe your breath, thoughts, and feelings coming to your mind. Meditation provides several health benefits, like reducing stress, enhancing concentration, and improving the quality of your sleep. Additionally, it boosts immunity and gives strength to fight against infections. A study found that mindfulness meditation may effectively treat sleep disturbance.

An insomniac person should also join weekly meditation classes or practice at home. If you find it challenging to start due to meditation due to jam-packed schedules, take out at least 15 to 20 minutes every day, morning or evening. You can join a meditation group to keep yourself motivated.

2. YOGA PRACTICE

Daily yoga practice positively affects the quality of your sleep. It improves brain function, alleviates stress, and also enhances physical functionality. Don’t choose a yoga style of extreme level if you are a beginner. You can try basic yoga practices focusing mainly on breathwork instead of complex physical movements. Such yoga helps you stay focused. Yin and restorative yoga are the best options to start with.

Try to do a longer yoga session. Beginners can start with 20 minutes of self-practice. Also, you can perform yoga positions like wide-knee child’s pose (Balasana), legs up the wall pose (Viparita Karani ), etc.

Don’t force yourself if you cannot create certain poses; it can cause injury.

3. BALANCED DIET

Your eating habits also affect your sleeping pattern. Avoid heavy or spicy meals at night, leading to discomfort and indigestion. Instead, opt for light, easily digestible healthy snacks if you’re hungry before bedtime.

Foods rich in tryptophan, like bananas and warm milk, can promote relaxation and may help you fall asleep faster. Besides this, eat a high-fiber diet, including fresh fruits, whole grains, vegetables, and low-fat proteins. Avoid eating junk food and sugar.
Add fruits that contain vitamin B, like lean poultry and meat, fish, eggs, legumes, and dairy products. Hence, good eating habits make you healthier and improve your sleep quality.

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