Insomnia (or sleeplessness in layman’s terms) is a common sleep disorder that can make falling and staying asleep very hard. There are natural ways to ease the disorder if it has started to affect your quality of life. This article will discuss some of them. Give them a shot before turning to prescription drugs!
Yoga
Yoga has been found to improve mental focus, alleviate stress, and stimulate physical activity. This is because of the slow, controlled movements help people stay focused and present. Doing some simple exercises at bedtime can help you unwind and relax. By no means should you force yourself to do complicated positions – you could get injured.
Weighted Blankets
Weighted blankets are becoming more and more popular among people who want to ease their insomnia. They make you feel “embraced,” lulling you gently to sleep. You can read more about this 100% natural sleeping aid at https://zzz.review/.
Positive Affirmation Techniques
Repeating a positive affirmation in the language of your choice can help you calm down and relax. It won’t work right away, but with time, you’ll find the “mantra” beginning to quiet your overactive mind.
Different people are calmed in different ways. We suggest looking for ideas online. The affirmation should feel right for you. It should be a simple, present tense statement. Once you’ve found one, chant it out loud or in your mind, focusing on the words. Every time your mind wanders, bring it back to the mantra. Recite the affirmation as often as you need to.
Exercise
The benefits of exercise go far beyond improving overall health. Gentle, but regular exercise can give you more energy, improve your mood and, most relevantly, promote better quality sleep. In a 2015 study, people who exercised for about 2.5 hours a week for half a year experienced far fewer symptoms of insomnia. Their levels of anxiety and depression dropped as well.
To avail of these benefits, start with gentle exercise for 15 minutes per day – assuming you’re not exercising at all at the moment. With time, you can add aerobic exercise or strength training once every few days. Exercise in the morning or early afternoon.
Magnesium
This naturally occurring mineral relieves stress and helps muscles relax. It is also believed to promote healthy sleep patterns. Women can take up to 300 mg a day, and men – up to 400 mg.
Some people feel unnaturally energized after taking magnesium for a while and the feeling isn’t always good. If this happens, stop consuming it orally and starting adding magnesium flakes to your bath. This way, your skin will absorb the element. This will also help bypass stomach and intestinal problems, which people who take magnesium do report, albeit rarely. In every event, start with a low dose and increase it bit by bit to see how your body reacts.
Use Sunlight to Your Advantage
Sunlight is critical in achieving quality, restful sleep. Our bodies rely on natural light to determine whether to produce melatonin, the hormone behind sleep, or energizing hormones like dopamine and serotonin. Sunlight governs our biological clock or circadian rhythm; the cycle of sleep and wakefulness.
The body’s response to sunlight is regulated by the hypothalamus. When this gland in the brain senses a change in light, it sends the body a signal to adjust its production of melatonin. As soon as you get up, open the blinds or curtains as widely as they’ll go. Natural light should permeate your body. Exercise outside if you can.
Keep natural light flowing throughout the day. Spend your lunch break outside and sit by the window in the office. According to a recent study, this could make it possible to sleep for nearly an hour longer. Be outside as much and as often as possible.
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