Many people regularly battle temporary insomnia. A frequent sleep problem, insomnia makes it hard to sleep and remain asleep. Insomniacs who would instead not take sleeping drugs have a few options for facilitating sleep and enhancing its quality and duration. 35% of American adults say they don’t get the minimum amount of sleep each night — seven or more hours. Let’s take a look at some sleep hacks to help your insomnia at night.
Insomnia remedies to help you sleep better at night
Melatonin
The sleep-wake cycle of the human body is controlled by the hormone melatonin produced by the brain. Melatonin capsules and liquids are helpful sleep aids for those who have insomnia. The sleep-inducing properties of melatonin are not limited to only that. It could be beneficial for persons who work shift work, have jet lag, or have sleep difficulties.
If you’re considering taking melatonin, you must talk to your doctor about the correct dose, how long you should take it, and any potential side effects. Although 1–5 milligrams of melatonin have been deemed safe for humans, there are currently no established dosing guidelines.
Mindful meditation
Mindfulness has been shown to have numerous health benefits, including those listed above as well as increased resilience, better mood, and even improved immunity. Mindfulness, though, may also help one sleep better.
In 2014, researchers looked at the effects of mindfulness practices on persons with chronic insomnia and found that therapies using mindful meditation shortened participants’ total wake time. The study’s authors suggested mindfulness training as an effective alternative to standard care.
Yoga
The quality of sleep has been shown to improve with yoga practice. It has been suggested that yoga might reduce anxiety, enhance athletic ability, and sharpen concentration. Consider an approach emphasizing breathing and meditation rather than strenuous physical postures and posture changes. To maintain awareness and concentration, moving slowly and deliberately is ideal. Aim for at least 20 minutes of self-practice every day, in addition to a few longer sessions per week. When practiced before night, the postures can aid in relaxation and stress reduction.
Exercise
Physical activity has positive effects on health in general. The benefits of this supplement include an improved disposition, increased energy, decreased appetite, and enhanced rest. The 2015 study involved people who exercised for at least 150 minutes each week for six months. A considerable reduction in insomnia symptoms was observed over this period. Depression and anxiety were also alleviated in these people.
Exercise at a moderate intensity for at least 20 minutes daily to reap these rewards. Several times per week, you can incorporate either weight training or vigorous aerobic exercise. Explore your options to determine which time of day is most conducive to your needs and restful sleep.
Lavender oil
Essential oils are extracted from various parts of plants, and the lavender plant is one source of this particular oil. It has a long history of use as a natural medicine for helping people relax and fall asleep.
When used in conjunction with other sleep-enhancing practices, a study conducted in 2015 indicated that lavender patches significantly enhanced sleep quality among college students. Lavender was determined to be the most effective plant extract for addressing insomnia in a 2020 meta-analysis. Pillow sprays, patches, massage oils, and aromatherapy diffusers containing lavender oil can all help people with insomnia.
The bottom line
If you’re having trouble falling asleep, these natural remedies can help. Everyone has been empirically confirmed. Some people find that eliminating caffeine, alcohol, and sugar in the hours leading up to bedtime helps them get better sleep. It’s possible that certain foods could aid in sleep. Some people have reported feeling better after engaging in yoga, meditation, or even just taking melatonin.