What is Insomnia?
Insomnia is a sleep disorder characterized by difficulty in sleeping.
The condition can be acute (short-term) or chronic (long-term) (chronic). It may also appear and disappear.
When insomnia is in the acute form it can last anywhere from a single night to several weeks. Insomnia is considered chronic when it occurs at least three times per week for three months or longer.
Insomnia comes in a variety of forms
Primary and secondary insomnia are the two types of insomnia.
The term “primary insomnia” refers to sleep problems that are unrelated to any other health condition or issue.
Secondary insomnia refers to sleeping problems caused by a medical condition (such as asthma, depression, arthritis, cancer, or heartburn); pain; medication; or substance abuse (like alcohol).
Insomnia symptoms include:
- drowsiness throughout the day
- Fatigue \Grumpiness
- Having trouble concentrating or remembering things
Are there any home remedies for Insomnia?
Insomnia is a very common ailment. Those with insomnia who don’t want to take sleeping pills can try a variety of home remedies to encourage the onset of sleep and improve the quality and duration of their sleep.
Lavender essential oil
Lavender oil, an essential oil, is produced by the lavender plant. It has been used as a natural remedy to improve sleep and induce feelings of calmness for thousands of years.
In a 2015 studyTrusted Source, lavender patches improved the sleep quality of college students when combined with good sleep hygiene, and in a 2020 reviewTrusted Source of plant extracts for sleep disorders, lavender improved the onset of sleep, sleep duration, and sleep quality.
Also Read: Lack of Sleep: A critical but often overlooked aspect of our physical and mental health
Although lavender is generally safe to take as a dietary supplement, it can occasionally interact with other medications. Before taking lavender oil supplements, anyone who is taking sleep medication or medication for high blood pressure should consult their doctor. Look for supplements that contain approximately 80 mg of lavender oil.
Valerian root
found that valerian was linked to better sleep, but there was a lot of variation in the studies, and the evidence quality was low.
Valerian is available in a variety of forms, including tea, tincture, capsule, and tablet. Before preparing and taking valerian, consult a qualified herbalist, but a typical dose would be 400–900 mg Trusted Source shortly before bedtime.
Chamomile
Chamomile is a herb that can be consumed as tea, used as an essential oil, or taken as a dietary supplement. Chamomile extract can significantly improve sleep quality in older people with insomnia, according to a 2017 studyTrusted Source.
Mindful Meditation
Meditation that is focused on the present moment
The benefits of mindfulness on one’s well-being are well-documented and include stress reduction, increased resilience, improved mood, and even improved immunity. Mindfulness, on the other hand, may aid in better sleep.
Also Read: Doctors in England now have a prescription alternative for insomnia patients
According to a 2014 studyTrusted Source on mindfulness techniques in people with chronic insomnia, mindful meditation interventions reduced total wake time. The authors of the study suggested mindfulness as a viable treatment option in addition to traditional treatments.
There are a plethora of free and paid mindfulness apps, videos, and podcasts available online. People who want to try mindfulness might want to take a course, join a weekly class in their area, or go on a retreat. They can also incorporate this practice into physical activities like yoga or tai chi.
Progressive muscle relaxation
Progressive muscle relaxation (PMR), also known as Jacobson relaxation, is a technique for relaxing the entire body and inducing sleepiness. It focuses on tightening and then relaxing the body’s muscles one at a time. People who have trouble falling asleep at night may find that this aids their sleep.
Relaxation techniques, such as PMR, are recommended by the American Academy of Sleep Medicine as effective treatments for chronic insomnia. It may, however, take some time to master the technique. For the first few weeks, practicing during the day may be beneficial before attempting it at night.
Magnesium
Magnesium is a mineral produced by the human body. It relaxes muscles and relieves stress. Many experts believe it can also aid in the promotion of a healthy sleep-wake cycle.
According to a 2012 study
According to Trusted Source, taking a magnesium supplement daily can help people with insomnia sleep better and for longer. More research is needed, however, to determine whether it is truly effective.
Choosing magnesium-rich foods, especially in the evening, may aid in the induction of sleepiness. A magnesium-rich snack, such as a banana, a mug of warm milk, or a small bowl of whole-grain cereal, should be consumed about an hour before bedtime, according to the National Sleep Foundation (NSF).
Exercise regularly
Regular exercise can improve people’s well-being, mood, and fitness levels, as well as help them sleep better. The European Sleep Research Society found in a 2015 trial that 150 minutes of exercise per week significantly improved insomnia symptoms and reduced depression and anxiety, both of which have a knock-on effect on sleep.
Low-impact fitness programs, such as walking, swimming, or yoga, are recommended by the NSF. Exercising outside exposes the body to natural light, which is essential for a healthy sleep-wake cycle.
Good sleep hygiene
People can improve their chances of having a good night’s sleep by doing the following:
Strictly reduce screens and avoid usage, especially before sleep, and don’t use in dim lights.Thick curtains, and blinds or using earplugs and eye masks having a consistent bedtime routine.
In the evening, stay away from alcohol, nicotine, and caffeinated beverages.
Take a warm bath or shower 1.5 hours before bedtime
large meals late at night, and sleeping in the bedroom should also be avoided
