It’s normal to have the occasional sleepless night. However insomnia is a sleep disorder in which you may have trouble staying asleep – or even being unable to drop off in the first place – for a sustained period of time. This this can really impact your wellbeing and disrupt your life. Adults need to be getting 7-9 hours of sleep per night to function their best the following day.
For some, insomnia may be linked to one or several health conditions, while others simply struggle to fall and stay asleep for no apparent reason. When it all gets too much to deal with, it’s natural to turn to medication to improve your sleeping habits. However, you risk treating the symptoms and not the cause, and developing further complications. There are many natural remedies to consider, which could make a huge difference. Here are just a few:
Cannabis has been discovered to be a natural sleep booster. Cannabidiol (CBD) is a group of chemical compounds found in cannabis, but unlike marijuana, doesn’t leave you feeling ‘high’. Due to CBD having a calming effect on the body and mind, it can really help those who suffer from insomnia as a result of chronic stress. CBD can be consumed in several ways, however many people choose to take private label cbd gummies or vape with CBD oil.
Scientists have yet to determine whether there is any truth behind the positive effects of aromatherapy for insomnia, however, it is a remedy that has been sworn by for centuries to improve sleep. Essential oils extracted from plants and inhaled, are believed to stimulate brain chemicals which cause you to feel sleepy.
It would be well worth trying a lavender sachet under your pillow or squeezing two drops of an essential oil on a tissue. You could even add a few drops of lavender oil to your bath before bedtime to relax your mind and body.
3. Food and diet
What you choose to eat and drink can have major impacts on your sleep patterns. It’s more about what to avoid, rather than what to consume. Be sure to limit your caffeine and nicotine intake; both of which have been associated with disrupted sleep and insomnia. Also cut back on sugar, as too much in your system may give you sudden bursts of energy that prevent you from sleeping soundly through the night.
4. Turn off artificial lights
Something as simple as reducing the amount of artificial light flooding your bedroom could impact how well you sleep. In particular, cell phones and tablets that radiate blue light disrupts the natural production of melatonin – the hormone which causes you to feel drowsy.
5. Be aware of the temperature
Temperature is greatly overlooked when it comes to tackling insomnia, however, our body temperature only needs to alter by 0.5 degrees Celsius in order for us to wake up from a deep sleep. Make sure your room is set to 65 degrees Fahrenheit, as this is the perfect temperature for the sleep-inducing hormone, melatonin to kick in. Taking a bath or shower before bed also tricks the body into producing melatonin, which is usually stimulated when the body gets hot and then very cold quickly.