Suffering from chronic insomnia can be a real challenge and may affect your overall quality of life. If you are looking for solutions to combat chronic insomnia without drugs, consider trying home remedies.
Insomnia is a common illness that affects people of all ages. It is usually diagnosed when disrupted sleep or difficulty falling asleep becomes a persistent and ongoing issue. Common symptoms include irritability, fatigue, poor concentration and feeling unrested even after 8-9 hours of sleep.
Several natural ayurvedic or home remedies have been used by many to relieve the symptoms of chronic insomnia. Some herbs can bring a sense of calm and relax the mind, while others promote natural sleeping cycles in the body. Let’s explore these simple yet effective home remedies for relieving chronic insomnia together.
1. Make Sure You Get Enough Exercise
Try to get at least 30 minutes of exercise every day. Exercise not only helps you stay healthy, but it also can help improve the quality of your sleep and make it easier for you to fall asleep and stay asleep. Additionally, regular physical activity can help reduce stress and anxiety, which often contribute to insomnia.
2. Create a Healthy Bedtime Routine
Establishing a regular schedule may help relieve your symptoms by helping the body recognize when it is time for sleep. Start going through your routine about an hour before bedtime, which becomes ingrained in the body’s natural rhythm.
This routine should include winding-down activities such as showering or taking a bath, stretching, reading a book or engaging in low-key conversations with your partner/spouse or family members.
Steer clear of electronics during this time, as screens can lead to further stimulation and difficulty falling asleep. It may also be helpful to create a restful environment by using essential oils or herbs like lavender, chamomile and lemon balm; by having comfortable material like socks made from natural fibres against your skin; and by darkening your room with blackout curtains closed down (or even wearing an eye mask).
3. Avoid Caffeine
While coffee in moderation can provide beneficial effects such as improved alertness during the day; however too much Caffeine late at night―even from coffee or herbal teas with Caffeine―can cause trouble sleeping throughout the night and make it harder for you to relax, which could aggravate symptoms associated with poor sleep such as fatigue and irritability during the day.
4. Address Underlying Conditions
Chronic insomnia is often caused by an underlying medical condition such as depression, anxiety, chronic pain or GERD (Gastroesophageal Reflux Disease).
If you suspect an underlying condition is causing your insomnia, it is important to seek medical advice and treatment. Your doctor may be able to prescribe medications or suggest lifestyle changes that can help alleviate the symptoms of your condition and improve your sleep quality.
5. Try Herbal Remedies
Herbal remedies such as valerian root, passionflower, chamomile and lemon balm have been used for centuries to treat insomnia. These herbs can help relax the body and mind, reduce stress and anxiety, and promote natural sleep cycles in the body.
It is important to note that herbal remedies should be used cautiously as they may interact with other medications or have side effects. It is best to consult with your doctor before taking any herbal remedy for chronic insomnia.
6. Practice Relaxation Techniques
Relaxation techniques such as yoga, meditation, and deep breathing can help reduce stress and anxiety, which can contribute to insomnia. These techniques can also help you relax your body and mind before bedtime, making falling asleep easier.
7. Avoid Alcohol
While Alcohol may make you feel drowsy initially, it can disrupt your sleep later in the night. Alcohol can also reduce the quality of your sleep and make it harder for you to stay asleep throughout the night. It is best to avoid Alcohol before bedtime if you have chronic insomnia.
8. Exercise Regularly
Regular exercise can help improve your sleep quality and reduce symptoms of chronic insomnia. Aim to get at least 30 minutes of moderate-intensity exercise per day, such as walking, jogging, swimming or cycling. It is best to avoid exercising close to bedtime as this can make it harder for you to fall asleep.
9. Get Enough Sunlight
Exposure to sunlight during the day can help regulate your body’s natural sleep-wake cycle. Aim to get at least 15 minutes of sunlight each day, either by going outside or sitting near a window. This will help you feel more alert during the day and make it easier to fall asleep at night.
10. Establish a Bedtime Routine
Establishing a consistent bedtime routine can help your body recognize when it is time to sleep and make it easier for you to fall asleep. This could include taking a warm bath, reading a book, or listening to calming music before bed. Try to stick to the same night routine so your body knows when it is time for sleep.
11. Avoid Caffeine and Nicotine
Caffeine and nicotine are stimulants that can make it harder for you to fall asleep and stay asleep throughout the night. It is best to avoid Caffeine and nicotine at least 6 hours before bedtime if you have chronic insomnia.
12. Keep Your Bedroom Cool
Keeping your bedroom cool, dark, and quiet can help promote better sleep. Aim to keep the temperature of your bedroom between 60-67°F (15-19°C). It is also important to make sure that your bedroom is free from distractions such as TVs, computers, and phones.
13. Avoid Eating Late at Night
Eating late at night can make it harder for you to fall asleep and stay asleep throughout the night. It is best to avoid eating large meals close to bedtime and instead opt for lighter snacks such as yoghurt, fruit, or nuts.
14. Take Magnesium Supplements
Magnesium is an essential mineral that helps regulate sleep-wake cycles in the body. Taking magnesium supplements can help reduce symptoms of chronic insomnia and improve sleep quality. Talk to your doctor before taking any supplements to make sure they are safe for you.
15. Try Aromatherapy
Aromatherapy can help reduce stress and anxiety, which can contribute to insomnia. Essential oils such as lavender, chamomile, and ylang-ylang can create a calming atmosphere in your bedroom. You can use an essential oil diffuser or simply add a few drops of oil to your pillow before bedtime.
Home remedies for alleviating severe symptoms of chronic insomnia is like taking a warm bath before bed. It relaxes both the body and mind and helps you drift off more easily into slumberland.
Home remedies can be a great way to treat chronic insomnia. These natural treatments offer a range of benefits and may be the safest and most effective way to get relief from your symptoms.
Home remedies for insomnia that are commonly used include relaxation techniques, such as deep breathing, meditation, yoga, and massage; dietary changes; supplements such as melatonin or 4-amino-3-phenylbutyric acid (GABA); and sleep hygiene modifications to encourage better sleep habits.
Home remedies are a great way to help alleviate the symptoms of chronic insomnia without taking medication. These remedies are generally natural and often have few to no side effects.