12 At Home Insomnia Remedies

In the modern era of today, people find themselves keeping late night hours.

This could happen because of work or even entertainment.

These poor sleeping habits have been known to be some of the major causes of insomnia. 

Today you will find a significant number of people suffering from short-term insomnia where they find it difficult to fall asleep or even stay asleep for the recommended time.

However, the sleep required varies from one person to another.

The only consensus is that adults need a minimum of seven to eight hours of sleep every day.

To rectify this sleeping disorder, you need to come up with Insomnia Remedies At Home that can help without affecting your quality of life.

This article is focused on some of the common home remedies for insomnia you may want to consider.

These range from simple tasks as drinking milk before going to bed to engaging in physical exercises.

📎 1. Melatonin
📎 2. Mindful Meditation
📎 3. Lavender Oil
📎 4. Exercise
📎5. Mantra Repetition
📎6. Sleep the same time
📎7. Avoid Caffeine Consumption
📎 8. Avoid Gadgets before bedtime
📎 9. Magnesium Consumption
📎 10. Acupuncture Sleep
📎11. Tart Cherry Sleep Elixir
📎12. Bedtime Environments

This is a natural hormone produced by the body to help to regulate the body’s sleep cycle.

To improve your sleep-waking cycle, you can get prescriptions for liquid or dietary supplements of melatonin to help you fall asleep much quicker.

This hormone has also been known to improve the quality of sleep.

It is mainly recommended for people experiencing jet lag, shift workers, and people with sleep disorders.

Before ingesting this supplement, you need to consult with your physician on the correct dosage, the period to use them, and if they are safe for you.

There are no known specific guidelines on the use of melatonin. However, adults are recommended to consume at least 1-5 milligrams. 

Mindfulness has been proven to be one of the most effective ways of boosting resilience, reducing stress, and enhancing the body’s immunity.

Recent research has shown that mindful meditation can effectively contribute to quality sleep.

The research also showed that employing various mindful meditation techniques reduced the amount of wake time in people. 

This remedy has been proven to be one of the best alternatives to some of the traditional remedies for insomnia.

From the comfort of your home, you can find various videos, podcasts, and mindfulness apps online.

If you decide on this remedy, you can join a weekly class, do a course or go on a retreat to learn the various techniques you can use in meditating.

Experts suggest incorporating this practice into other practices such as yoga.

This is one of the oldest remedies in the book.

For thousands of years across various cultures and traditions, lavender oil has been used to induce calmness and improve sleep quality.

Lavender oil is an essential oil extracted from the lavender plant.

A study about six years ago showed that supplementing good sleep hygiene with lavender patches improved sleep quality in the subjects.

Amore recent study looking into plant extracts showed that lavender oil improved the sleep-wake cycle while boosting the quality of sleep.

Experts suggest using lavender oil as a pillow spray, massage oil, or aromatherapy diffuser to help with insomnia.

This essential oil can also be used as a dietary supplement alongside other forms of medications.

However, you may need to consult with your physician if you are already on other medication plans to help with your sleep disorder.

This also applies to individuals with high blood pressure. To get the right dosage, look for supplements with 80mg of lavender oil.

Participating in physical activities during the day, such as running or walking, has been known to boost the body’s general functioning.

Individuals who have insomnia are encouraged to participate in at least one or two workout routines.

This can be jogging, squats, jumping rope, or even riding a bicycle.

Engaging in these physical activities can help with weight loss, improve your mood, boost your energy, and, more importantly, improve your sleeping habits.

The effects of exercise on sleep can be proven by a recent study that had the participants exercising for at least 150 minutes weekly for six months. 

During this period, the researchers discovered that they experience better quality sleep with reduced signs of insomnia. 

The participants also showed reduced symptoms of anxiety and depression.

For you to reap the benefits of exercise, you need to set aside at least 20 minutes every day to engage in moderate workout routines. 

You as well add a few aerobics to your workouts at least twice a week.

Choose the most appropriate time based on your schedule and one that can positively influence your sleeping habits.

Avoid pushing yourself too hard; you can sustain a physical injury.

Take all the necessary precautions during your workouts to avoid any injuries.

Positive affirmation through repeating a mantra has been proven to help calm and focus the mind.

Mantras like mindfulness have been in play for centuries and have been used to bring out calm and relaxation feelings.

This is a good way of quieting the mind.

One of the most common reasons why people can’t find sleep is overthinking.

Something positive affirmation can help tone down.

Experts suggest that it is best to repeat a mantra throughout the day and just before going to sleep. 

Incorporating this into your daily routine can effectively reduce the symptoms of insomnia.

There are various languages you can choose to recite your mantra in.

The most common ones are English and Sanskrit.

You can research online for ideas or create your mantra, something that works for you.

Choose something you find calming and pleasing.

A good mantra helps you focus on the repetition of sound, which can help you relax and fall asleep.

You can choose to chant the mantra mentally or out loud, bringing your mind back to the mantra every time it wanders off.

However, if you feel the mantra causes any form of agitation, it is best to stop.

Expert suggest that, being consistent in your sleep is one of the natural ways to fix your sleeping issues.

It doesn’t only improve your sleep quality but it also has a lot of benefits:

Everyone’s favorite is caffeine!

One of our morning rituals is to get a cup of coffee, or if we work an all-night shift, we tend to get energy drinks or soda.

Expert suggest a healthy adult’s daily consumption of caffeine should be at least up to 400 mg.

Overuse of caffeine – can impact your sleep time.

While, some conditions associated to overconsumption of caffeine are linked to insomnia, circadian rhythm and other sleep disorder.

Getting a lot of screen time with your favorite gadget before bedtime has been identified as one of the leading causes of sleep deprivation.

The light exposure from your favorite smartphones tends to tell your brain that it is not yet sleep time.

In addition to that, the light coming from your smartphones can also cause retina damage.

It can also affect melatonin production.

However, there’s still time to change especially when health matters – What you need to do is to shut-off your screen at least an hour or two before bedtime.

Try to make your bedroom free from any gadgets.

Magnesium can be found from one of our regular food favorites such as nuts, cereals, green leafy vegetables, chocolates and many more.

It also comes as supplementary products that are linked to many health benefits at the same time Magnesium can also help to treat sleep issues.

Furthermore, research suggests that magnesium is the secret antidote to stress and an important relaxation mineral.

Acupuncture is an alternative and traditional medicine that originated in China and has been around for 3000 years. It is the process of inserting needles into your body’s pressure points.

Studies have shown, Acupuncture treatment has proven varieties of benefits especially in treating pain such as headache, menstrual pain, back pain, and osteoarthritis.

It also promotes relaxation treatment that is effective in getting sleep quality.

Acupuncture can also be used to treat sleep apnea and insomnia.

Clinical studies have shown that this treatment is more effective compare to other sleep medications.

When vanity and health is being a question, not only women have their secret elixir – also men!

One of the recommended elixirs contains tart cherry!

It is reported to be high in nutrients and to contain anti-oxidants, other flavonoids, and melatonin.

It provides a variety of health benefits, including strengthening your muscles and boosting your immune system, as well as being an excellent and safe sleep aid.

Tart cherries can be consumed as a juice or as a supplement on a daily basis.

Imagine the sound of birds chirping, wind hustling, a whooshing of water in a river, rain on a rooftop and the amazing waves of the ocean.

Isn’t it calming and relaxing?

Studies have shown that environment is also a common factor that can affect your sleep.

The culprit can either be temperature, unnecessary noise, light and your bed itself.

Improving your bedroom atmosphere can help you sleep better.

At the same time, it provides you with the ultimate relaxation you deserve.