In today's world, far too many people consider sleep a luxury and not a necessity. After working long hours and adding other activities on top of it, our busy minds are still locked in survival mode, unwilling to rest.
No matter what the cause, the most prevalent sleep problem among Americans is insomnia. As per the National Sleep Foundation, around 30 to 40 percent of adults claim they suffer from occasional sleeplessness, and 10 percent to 15 percent of Americans report that they're having trouble sleeping all the time.
You Can Fix Insomnia Naturally
Fortunately, there are natural solutions that can enhance your sleep, says Charlene Gamaldo, M.D., a medical director of Johns Hopkins Center for Sleep at Howard County General Hospital: "It's not always necessary to get a prescription for a sleep aid. There are natural ways to make adjustments to your sleeping habits."
Sleep makes our body and brain work properly; good sleep can enhance our learning, decision-making, memory, and creativity.
Troubled sleep is an inconvenience that makes you feel dreading; it can significantly impact your physical and emotional health. It harms your mood, memory, and concentration, and it increases the risk of depression, type 2 diabetes, obesity, high blood pressure, and heart diseases.
8 Natural Remedies for Insomnia
When someone has insomnia, the first thing doctors prescribe is medication. However, drugs have numerous side effects, while there are natural sleep remedies that can help you get a good night's sleep without worrying about the next day's adverse effects.
Here's how you can treat your insomnia with these seven natural remedies:
1. Create a Sleep Hygiene
As per the National Sleep Foundation, good sleep hygiene is an excellent solution for insomnia. This means going to bed and waking up at a preset time every day, restricting daytime sleep, and not consuming caffeine before bedtime.
"You can take the hour before going to bed to take a hot bath or drink a cup of chamomile tea, which can help slow your mind and body down," says Nate Favini, MD, medical lead of Forward.
2. Use Kratom
Kratom is famous for a long time now for its sedative effects. People who use it know about the wide variety of advantages it has, with the most common uses being to fight pain and opiate addiction and treat insomnia.
The best varieties of Kratom for insomnia are the red-veined ones, whose leaves can improve sleep issues and have sedation properties. Some common reasons for insomnia are stress and anxiety, and Kratom is incredibly efficient at treating those since it contains alkaloids. This compound communicates with the human mind and body's mechanisms, inducing physical comfort, relieving stress, and causing sedation.
With Kratom, sleep can no longer be a luxury but something that comes naturally. You can buy quality bulk Kratom now with confidence from various online stores, in different forms, including powder and capsules. Most people approve of Kratom as an adequate natural remedy, saying that it helps you have a good sleep and you wake up fresh and light-headed once you take it.
[Image Source: Laryssa Suaid/Pexels]
3. Take Magnesium
Magnesium is another excellent remedy for insomnia. Research has demonstrated that even a slight lack of it can lead to insomnia. Usually, magnesium is found in various foods, like green leafy vegetables, pumpkin seeds, almonds, and wheat germs. If you're thinking of taking magnesium supplements, make sure to check with your doctor before as it can impart with any medication, and high doses can lead to severe health issues.
4. Consume Valerian Root
Valerian root has been utilized to treat insomnia since historical times. According to research, this medicinal herb can be sedating and may help you fall asleep, but you need to be patient as its effects can only settle in a few weeks.
5. CBD for Best Effects
Another natural remedy to help you with insomnia is cannabidiol (CBD). Cannabis, which was once seen as only a psychedelic, produces many cannabinoids, one of which is cannabidiol. This very compound is known to produce anti-anxiety effects and calm the minds to help people sleep better. Today, CBD is a big market because of its beneficial properties. It is sold as CBD gummies, CBD oil, balms, and many other different forms. A remedy worth a try.
6. Exercise Regularly
It's well-known that exercise improves your sleep and health. A paper published in the journal Sleep indicates a difference in daily exercise and the time of day the workout is done. Scientists found that people who exercised for a minimum of 30 minutes every morning hadn't had as much trouble sleeping than who exercised less or during the day. That means that morning exercise influences the body rhythms that impact sleep quality.
[Image Source: Steve Buissinne/Pixabay]
7. Use Melatonin Supplements
According to Dr. Charlene Gamaldo, melatonin is a hormone that's naturally produced by the brain about four hours before we feel 'a sense of sleepiness.' The hormone is caused by the body's reaction to decreased light exposure - which usually happens at night.
Fortunately, melatonin can be purchased in pill form at various pharmacies as an alternative supplement.
8. Turn Off Electronic Devices
Even though social media and technology are rather addictive, it is a good idea to restrict the time we spend on devices to daylight hours only. As studies show, natural light is a great aide to our sleep and wake cycles, but electronic light messes with it.
[Image Source: Jay Wennington/Unsplash]
It has been demonstrated that those who use electronics more and before bedtime takes much longer to fall asleep; they were less alert and more tired the next morning.
It is best to turn off your devices about 30 to 90 minutes before sleeping to fall asleep faster as this facilitates relaxation and gets your body and mind ready for sleep. Try various breathing exercises, reading - or anything that will quiet your mind - before bed to avoid temptation.
The Bottom Line
Among these natural remedies for insomnia, some are related to discipline, which is necessary to develop. The other solutions meant for consumption can be found in some form online or at your local pharmacy.
Keep in mind that a lot is happening to your body and mind while sleeping, so depriving yourself of sleep, even in the short-term, can affect your ability to concentrate, learning, memory, mood, and your relationships throughout the day.
Written By: Tammy Taylor