Get rid of insomnia with these 5 home remedies
What's the story
The impact of insomnia on mental and physical health drives many people to find natural methods to improve sleep without medication. Fortunately, there are some effective DIY home remedies that focus on relaxation and a calming environment, both of which are essential for good sleep. Here are five tips you can try at home for a better sleep routine.
Relaxation aid
Herbal tea before bed
Drinking herbal tea before bed is an easy way to promote relaxation and prep your body for sleep. Chamomile tea, in particular, is very popular owing to its calming properties. It is rich in antioxidants which may reduce anxiety and induce sleepiness. To make the most of this remedy, brew a cup of chamomile tea around 30 minutes before bed.
Soothing ritual
Warm bath routine
Taking a warm bath in the evening can also serve as an effective way to unwind after a long day. The warm water relaxes tense muscles and soothes the mind, making it easier to fall asleep. Adding Epsom salts or lavender oil can enhance the calming effect of the bath, giving you additional relaxation benefits.
Stress reduction technique
Mindful breathing exercises
Practicing mindful breathing exercises before bed can go a long way in significantly reducing stress levels and promoting better sleep quality. Simple techniques such as deep breathing or progressive muscle relaxation help calm the nervous system and prepare your body for rest. Spend five to 10 minutes focusing on slow, deep breaths while lying in bed.
Routine establishment
Consistent sleep schedule
Maintaining a consistent sleep schedule is key to regulating your body's internal clock. By going to bed and waking up at the same time every day, you reinforce healthy sleeping patterns over time. Even on weekends or days off, try not to deviate from your regular schedule by more than one hour.
Digital detox
Limit screen time before bedtime
Reducing screen time at least an hour before bed is key to getting better sleep, since electronic devices emit blue light. This light disrupts melatonin production, the hormone responsible for regulating sleep cycles. It makes it difficult for you to fall asleep quickly when used too close to bed hours. Instead, read a book, listen to music, or indulge in some relaxing hobby during this time.