Insomnia is a prevalent sleep disorder. Several factors, like diet, lifestyle choices, stress, ailments, and aging, can trigger insomnia. Your body requires enough rest to heal and rejuvenate. Lack of sleep can cause fatigue and alleviate focus that could affect the quality of life and mental wellness.
Whether your sleep troubles are short-term or long term, seeking the right remedies to cope with them is essential. You can try a few natural remedies at home to get better sleep. Here are five such powerful remedies that could restore your sleep cycle.
1. Music
One of the most common reasons for insomnia is anxiety. The stress from our everyday lives causes us to feel restless even during the night. Our mind is filled with a lot of thoughts and information, making it all the more difficult to fall asleep. Listening to soothing music can be an effective way to curb this feeling and relax your mind.
A study consisting of adult subjects shows that listening to 45 minutes of music before bed helped instantly restore good quality sleep. It also decreased the time required to fall asleep in the participants. Make sure to create a soothing playlist that will help you relax before bed and fall asleep.
2. CBD
The powerful relaxation benefits of CBD come from its ability to interact with several receptors of the endocannabinoid system that trigger neurotransmitters' release. These chemicals offer complete relaxation of the body and mind that induces a sedative effect in the user.
Research also supports the efficacy of CBD for coping with insomnia. An adult study consisting of 72 participants reported that the use of CBD improved sleep in about 66.7% of patients who were suffering from anxiety and stress. The findings reveal that the compound helped them fall asleep faster and also reduced the REM sleep cycle.
You can invest in high-quality CBD products such as CBD gummies (we recommend Sunday Scaries), oil, tincture while shopping for weed online. These products can become an effective aid to treat insomnia and enjoy a good sleep.
3. Massage
Massage therapy is known to induce potent benefits to calm your mind and body. Apart from nervousness or restlessness due to mental stress, common problems such as pain and inflammation could also contribute to sleeplessness. Massage can reduce the effects of these factors on your sleep and help you get a well-deserved rest.
You can go for a professional massage once every few weeks to relax your mind and body. Self-massage before going to bed can also have great benefits to your sleep quality. Research online to explore some simple massage techniques that can relax your muscles and joints to help you fall asleep. You can try these techniques independently or with your partner to fall asleep.
4. Herbal Remedies
Seeking the benefits of natural herbs can help restore a healthy sleep cycle — herbs such as lavender exhibit deep relaxation properties. The terpenes present in the plant can treat insomnia by influencing the onset, duration, and quality of sleep. You can spray a few drops of lavender oil on your pillow or add it to an aromatherapy diffuser to let the herb calm your mind.
Similarly, chamomile also shows potent benefits to treat insomnia by enhancing sleep quality significantly. A study from 2017 indicates that chamomile extract can help individuals get better sleep by negating stress on the sleep cycle. You can enjoy a warm cup of chamomile tea before retiring to bed or use the essential oil.
Valerian root, ashwagandha, holy basil are few herbs that can help you achieve good sleep.
5. Warm Bath
Soaking in a warm bath brimming with essential oils can also be a simple yet effective way to eliminate sleep problems. After a long and tiring day, a soothing bath can ease pain and soreness in the muscles and joints. The bath manipulates the natural body clock to cool down by radiating the heat away. It also eliminates the effects of stress on the mind, thus triggering sleep instantly.
Conclusion
These are some of the most effective ways of easing your body into sleep. Try to indulge in relaxation and calming activities before bed to fall asleep quickly. Avoid using electronics as the radiation might keep you awake for quite a long time. Make sure the environment is perfectly comfortable to enjoy a peaceful and rejuvenating sleep.
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