Healthy Remedies To Cure Insomnia
We often hear, that “Sleep is the pillar of our health”, but many of us have experienced short term insomnia at some point in our life. Sleep plays an important role in rejuvenating and restoring brain energy, it is critical for maintaining physical and mental health. Our body replenishes cells, restore energy, and rebuild tissues while we sleep. Many health problems are correlated with insomnia such as increased physical morbidity, depression, and cancer. Unconscious stress is often responsible for lack of adequate sleep. Pills are just a quick fix and are often related to adverse effects, therefore they should be not be encouraged for long. The amount of sleep needed differs from person to person, for most of us 6 to 7 hours of sleep is adequate for a healthy life. But if you are finding it difficult to sleep and it is affecting your health and quality of life, you need to address the root cause.
Take charge of your sleeping patterns with the help of natural home remedies, practice meditation, include sufficient physical activity, maintain good sleep-related hygiene, and avoid excessive day time napping. Following is the list of helpful suggestions, that will significantly reduce your sleep disturbance and promote better sleep quality.
Meditation creates a harmony between mind and body, it influences brain function and the immune system. Mindfulness is vital for a night of healthy sleep, focusing on the present moment, being aware of your thoughts and feelings are important. Practice deep breathing as often as you can. Meditation helps you observe your feelings and thoughts, it reduces stress and promotes sleep.
The health benefits of yoga are wide, Yoga can significantly improve your quality of sleep, it boosts immunity, alleviates stress, and improves flexibility and physical strength. Practice a minimum of 20 -30 minutes of Yoga daily, it will help in improving breathing and will enhance mental well being. Research at Harvard Medical School investigated the positive benefits of yoga on people with chronic insomnia. Broad improvements in quality and quantity of sleep were reported in both primary and secondary insomnia. Similar findings were reported in a study published in the Journal of Ayurveda and Integrative Medicine, this study concluded a positive correlation between sleep and yoga. It included a group of 35 participants, comprising of a Yoga group and a non-Yoga group. Results indicated better sleep quality and negligible sleep disturbance in the yoga group. Develop a habit of practicing certain postures before sleeping, this helps you relax your mind.
Exercise can significantly improve your overall health. It promotes weight loss, enhances better sleep, and increases energy levels of the body. it also benefits our mental well being and alleviates symptoms of anxiety and depression. Engage yourself in a minimum of 20 to 30 minutes of exercise every day. Strength training or high-intensity aerobic exercises can be added as per the condition of your body.
Massage therapy is one of the oldest and primitive healing traditions. It helps reduce pain, muscle tension, muscle soreness, soft tissue injuries, and fatigue. It manipulates the soft tissues, tendons, ligaments, and also benefit blood circulation. It is beneficial in improving recovery, mental alertness, and sleep quality. It immediately induces deep relaxation by the release of endorphins. Studies have also demonstrated reduced levels of cortisol, norepinephrine, and adrenalin post-massage therapy.
Sleep Hygiene And The Role of Melatonin
Melatonin is a natural hormone found in the body, it regulates the sleep-wake cycle. Darkness influences the body to produce melatonin, signaling the body to fall asleep. Likewise, light causes a decrease in the production of melatonin in the body, signaling the body to be awake. Low levels of melatonin can be the reason behind the poor quality of sleep.
Just like oral and physical hygiene, sleep hygiene is vital for your well being, it is a set of rituals that you should implement every day for good sleep. Follow the circadian rhythm of your body, this will ensure proper production of melatonin by the pineal gland. Limit your day time naps short, not more than 30 minutes per day. Avoid thinking about your work at bedtime, read a book, or practice a quiet activity like solving a crossword puzzle or writing a journal. Avoid watching television or mobile late at night. Avoid late-night snacks, they may induce heartburn or indigestion.
Magnesium is an important mineral, it is required as a cofactor in more than 300 enzyme systems in the body. it maintains healthy levels of GABA (Gamma-Aminobutyric Acid), it is a neurotransmitter, it promotes and maintains deep restorative sleep. Research indicates that magnesium supplements have a positive influence on the quality of sleep. Magnesium helps in reduction in stress and stabilizes mood. It encourages deep sleep and relaxation. Magnesium deficiency also influences gut and bone health.
Adopting positive lifestyle habits can relieve insomnia, If your insomnia persists for more than a few weeks, consult an expert.