Insomnia is a common sleep disorder that can make it difficult to fall asleep and stay asleep during this cycle and the person keeps on waking up during the night.
Even though the amount of sleep needed to function is different for every person, most adults need 6-7 hours of sleep a night. If a person fails to sleep for that much time it can affect their cognitive ability, their ability to focus and perform daily tasks and even have problems leading a better sex life. So, if you are having problems sleeping and your sleeping patterns are affecting your quality of life, home remedies are one option that may help.
Take a look at some suggestions.
- Mindfulness meditation
Meditation involves slow, steady breathing techniques while sitting quietly. While meditating, you observe your breath, feelings, body sensations and thoughts. Mindfulness meditation has various health benefits especially promoting good sleep. It is believed to reduce stress, boost immunity and improve concentration.
Research has proved that meditation significantly improves insomnia and sleep patterns. Participants during this study attended regular meditation classes and practised at home for a few months.
- Yoga
Yoga has a significantly positive effect on sleep quality. Yoga alleviates stress, boosts mental focus and improves physical functioning. Choose a yoga style that focuses on meditation or breathing rather than difficult postures. Yin and restorative yoga are great options if your target is to improve sleep quality and relax your mind. Try to practice a few sessions each week. Performing yoga before bed can help you unwind and relax.
- Exercise
Exercise is good for overall health. It enhances your mood, gives you energy, promotes weight loss and helps you sleep better. Engage in moderate exercise or cardio workouts for at least 20 minutes daily. Find the time of day that suits you best and it will have a positive effect on your sleeping pattern.
- Massage
Massage therapy helps people with insomnia greatly. It also helps to reduce feelings of anxiety, depression, stress and pain.
You may have massage therapy from a professional but if that is not an option then have a partner or friend give you a massage. Massage with different essential oils such as lavender oil and coconut oil is believed to help take the stress off. Consider lying on a silk pillow while you have the massage and even when you sleep as it has many benefits for your skin and hair as well.
- Take Magnesium
Magnesium is a naturally occurring mineral that helps muscles relax and relieve stress off your mind and its effects on the body. Taking magnesium also encourages healthy sleep patterns.
Experts recommend men may take up to 400 mg daily, and women can consume up to 300 mg daily. Divide your doses between morning and evening or take your dose before bed for a good effect on your sleep pattern. Although consult your doctor before taking magnesium as it should not be taken for longer periods.
