The majority of the people are familiar with the silly thought of someone who counts sheep; they cannot fall asleep quickly. However, when you face this issue yourself, then you realize that insomnia is no laughter.
According to DailySleep, 25% of adults have insomnia. This sleep disorder can happen because of some short-term problems, or it can also occur because of poor sleeping habits throughout life.
In this article, we discuss the reasons for insomnia, why you shouldn’t take any medications to deal with it, and what sleep habits can help you deal with it for the rest of your life.
Medical Causes of Insomnia
There can be a lot of medical conditions that can cause insomnia. In some instances, insomnia is caused by a medical condition itself, while in some situations, the symptoms of a medical condition can cause discomfort and lead to insomnia.
Some medical conditions that can lead to insomnia are:
• Acid reflux
• Chronic pain
• Nasal allergies
• Low back pain
• Parkinson’s disease
Some medications taken for nasal allergies, heart disease, birth control, depression, cold, high blood pressure, thyroid disease, and asthma can also lead to insomnia.
Moreover, it can also be a symptom of other sleep disorders, such as restless legs syndrome–a condition in which an individual has a disturbing feeling of the need to move their legs.
Top 5 Natural Insomnia Remedies
We mentioned in the beginning that you shouldn’t take any prescribed pills to deal with insomnia - drugs can have side-effects. So, what should you do? The best thing is to move to natural remedies. A lot of people think that these natural remedies are not sufficient, but they can help you get proper sleep. So, you should try these remedies rather than wasting your time over medications and other treatments. Below we have mentioned 5 of the top solutions to deal with insomnia:
Nowadays, a lot of people have hectic routines, and they find it very difficult to take some time to exercise. What they don’t realize is that proper physical activity is vital for a good sleep. There have been a lot of studies that have proven that if you’re not doing some physical activity, then you are likelier to have fatigue and insomnia.
Staying in bed or doing no physical work at all not only makes us lazy, but it can make it harder for us to get to sleep. You should add some physical activities in your daily routine if you want to spend a healthy life and get proper rest as well. It is best to exercise for an hour five days every week. However, if you are not able to make this much time, you should exercise at least for thirty minutes three times a week.
Using Natural Light to Promote Melatonin Production
The sun might be one of the reasons you wake up in the morning, but it is essential to help you get some good sleep at night. You might be thinking, how is it possible, right? Well, our body depends on the natural light to know what time of the day it is, and also figure out whether to release relaxing hormones or the ones that help you stay energized.
In simple words, the natural light is something like a natural clock that helps us decide when to feel tired and when to feel awake. So, you should spend some time outside as well. You can go for a walk or sit somewhere in the sunlight. But exposure to natural light is significant.
Some Steps to Help You Manage Stress
If you find yourself in the bed with your mind racing over irrelevant thoughts, it could be stress stealing your ability to get sleep. A study stated that 40% of Americans feel tired because of high levels of stress.
A lot of people think that writing things down makes nothing better. But did you know that focusing on the things that you like helps get better sleep? So, you should write down stuff that you appreciate and grateful for.
We often consider Yoga as a practice to stay fit, but we don’t realize that it also helps us deal with stress. It is proved by a study that people practicing Yoga get better sleep than other people.
• Guided imagery
We often consider guided imagery as a fun game, but what we don’t know is that it helps us sleep better. While lying down, you should picture yourself in a peaceful and relaxing place. By doing this, your brain will realize that it’s time to get some sleep.
• Muscle relaxation
Relaxing your body’s muscles can help you sleep better and more efficiently. You can tense and release your toes to see the results yourself.
You should try the above steps repeatedly and notice the changes in your sleep routine.
Making Some Lifestyle Changes For Bette Sleep
If you are doing proper exercise, eating correctly, and getting plenty of natural light exposure, but it isn’t helping with insomnia, you should make some lifestyle changes in your routine to get better sleep.
• You should turn off your devices nearly an hour before you go to bed
• Showering at night can also help you get some good sleep
• You can even fill your bedroom with scents that promote relaxation and ease anxiety, like lavender
Taking pills to deal with insomnia is a controversial option, but you can take natural herbs instead of drugs. A lot of studies have proven that natural herbs are a better choice. You can try the below mentioned herbal remedies that can make it easier for you to get sleep.
• California poppy
• Chamomile tea
Insomnia is widespread nowadays, and people take sleeping pills to deal with this problem. It is better to try some natural remedies because they don’t have any side effects. You should stick by these natural remedies to see their benefits.