Insomnia can be a frustrating disorder to deal with. The lack of sleep can make you irritable and prone to outbursts. Not only that, but insomnia can also lead to low immune function and obesity. In short, it can cause significant damage to your mental and physical health. If insomnia is bothering you, then read on to know the best ways to cure insomnia.
1. Calm your mind
Ever noticed how falling asleep is extremely difficult when your mind is racing? This is because when your mind is hyperactive, the relaxation response needed to induce sleep is absent. This is where practices like mindfulness meditation (a procedure that involves taking deep breaths while sitting quietly with your eyes closed) can be helpful. Once you take deep breaths and start to observe it in your mind’s eye, your mind turns calm and relaxed.It can also enhance immunity and improve concentration levels. You can start with 10 minutes of it daily and then increase the duration gradually.
2. Avoid eating right before bed
If you eat dinner late or snack before going to bed, then your digestive system will be activated. This will prevent you from falling asleep. And if you suffer from heartburn, then eating right before sleeping will worsen the symptoms. Note that even drinking before you hit the sack can cause the bladder to be active, which means more trips to the loo in the middle of the night.Keep a gap of 2 to 3 hours between your last meal and your bedtime.
3. Embrace yoga
In the list of the best ways to cure insomnia, yoga is somewhere in the top 4. The slow and controlled movements of yoga when coordinated with your breath induces a deep relaxation in the body. It not only boosts your sleep quality but also improves joint flexibility and mental focus.20 minutes of yoga on a daily basis is enough for you to derive benefits from it. Note that improper yoga practise can harm you. So consult a qualified yoga teacher before you start.
4. Say no to caffeine and alcohol
Your sleep quality can be compromised even if you drink coffee at least 3-4 hours before you sleep. This is because the effects of caffeine present in coffee last for up to 24 hours in some cases. Caffeine makes it very difficult to fall asleep.Alcohol may have a sedative effect initially, but later on, you will wake up more often during sleep. Even the quality of sleep deteriorates significantly after a drink.
5. Exercise daily
Another excellent way to cure insomnia is exercise. It can change the chemistry of your body to make it conducive for sleep. Exercise releases endorphins that keep your mood light and happy. This means your mind will be relaxed, and your body tired; the perfect ingredients for a good night’s sleep.Ensure that you finish your workouts at least three hours before sleep.
6. Take magnesium supplements
Magnesium supplements (one of the natural ways to cure insomnia) are powerful sleep inducers. They can help your muscles relax and unwind. Muscle relaxation is a prerequisite for healthy sleep.Note that magnesium has side effects like stomach problems. This is why you need to start at a very low dose before gradually scaling it up.
7. Make the surroundings sleep-friendly
The room you sleep should have the correct ambience to help you sleep better. For this, you will need to modulate the lighting, noise and temperature and make it conducive for sleep. So switch off the TV, close the curtains, and dim the lights before you rest for the night.
8. Use lavender oil
Lavender oil is an essential oil with a beautiful and soothing fragrance. You can self-massage with lavender oil to improve your mood and relax. It is also thought to reduce pain if you have any painful joints keeping you awake at night. You can also consume lavender in the form of lavender tea to derive its benefits.
9. Shower before bed
Lastly, shower before you go to bed. Allowing the water to run over your body is an instant mood lifter. At the end of it, you will feel cleansed and light. Usually, people tend to fall asleep very quickly after taking a shower before bed.
You can use a combination of these methods or just one to help you sleep better. Ensure that you follow them diligently to make the most out of them.[av_promobox button='yes' label='Consult a doctor on MediBuddy' link='https://www.medibuddy.in/?utm_source=blog_cta&utm_medium=blog' link_target='' color='blue' custom_bg='#f00' custom_font='#ffffff' size='large' icon_select='no' icon='ue800' font='entypo-fontello'] Time to get rid of those sleepless nights! Your help is just a click away. Talk to a doctor on MediBuddy today![/av_promobox] Sources: