It’s normal sometimes to have issues with sleeping well. However, if it occurs often enough to affect everyday living, then you may be experiencing insomnia. Based on researchers at the University of Pennsylvania, about 25 percent of Americans have acute insomnia each year. That lack of ability to go to sleep may come from a short-term issue, but it can also be an outcome of a lifetime of poor sleeping habits.
Likewise, you should note that a lack of sleep can badly influence your mental health. Chronic insomnia can increase the risk of someone developing mood disorders such as anxiety and depression. Also, insomnia is a reliable measure for other psychiatric disorders. As insomnia can affect a person mentally, you should also know that a person can also develop other severe conditions. Stroke, obesity, heart disease, seizures, sensitivity to pain, and a weak immune system are some examples of these severe conditions.
As normal adults require a minimum of seven hours of sleep every night, finding ways to fix the issue of insomnia can indeed be beneficial. One way to fix it is to rely on home remedies. Many home remedies exist. Some examples are using lavender oil, practicing relaxation techniques, and taking a sleeping pill that helps with insomnia. If you want more information about these types of remedies, then you can read this article.
To start, here are the home remedies that can help you treat insomnia.
Have A Comfortable Pillow
You can have a better evening rest when you’re comfortable, and one way to be comfortable is to find a good pillow. Likewise, according to Michael Breus, Ph.D., a clinical psychologist and sleep expert: “quality sleep is not the only positive impact of pillows, but it also impacts how healthful the person finds rest and recharge.” As said, a good pillow can also help you gain the health benefits of having continuous and high-quality sleep. However, with the wrong pillow, you can experience things such as discomfort, neck pain, shoulder, and arm numbness, sneezing, and worsened headaches. Note that a wrong pillow is not entirely the cause of these issues, but it can undoubtedly worsen such matters.
In addition, there are some criteria to consider besides being comfortable to ensure that you have chosen the appropriate pillow. First, it must be designed to keep the spinal cord in its natural alignment. The pillow must maintain a height of four to six inches to appropriately maintain the head and neck (and shoulders when you lie on your back). Second, it must be adjustable. A pillow must conform to an individual’s shapes, curves, and sleeping positions. It must also reduce the pressure points during such rest.
If you are looking for a quality pillow to achieve a good night’s sleep regularly, you can check it out online.
Have Regular Exercise
Regular exercise can help to improve your moods, such as having less depression and anxiety. It also helps with your well-being and aids with your fitness levels. Likewise, it can also assist you in having a good sleep. Studies advise that sticking to a regular exercise routine can enhance the quality and length of sleep.
To gain such benefits mentioned above, you should perform moderate exercise for at least 20 minutes per day. You may also incorporate strength training such as lifting weights or adding aerobic exercise for a few days each week. Note that you should determine the best time of day that can be most appropriate for you and also the time that can enhance your sleep most. However, you should avoid having exercise at night. Deciding to exercise in the morning or afternoon allows the body temperature to rise and eventually fall at the right moment for sleep.
A hot cup of tea can assist in a person’s ailments. Drinking tea with honey and lemon might help with a sore throat, black tea might enhance energy, and green tea may help cleanse the body. Likewise, teas with caffeine can stimulate you, but there are herbal teas that do the exact opposite. Many teas can be soothing, and they help a person calm down and unwind after a long tiring work. Because of the calming effect of many herbal teas, it may also aid with your sleeping routine. Some examples of teas that may help sleep are:
- Low Caffeine Green Tea
- Lavender Tea
- Chamomile Tea
- Magnolia Tea
- Valerian Tea
- Passionflower Tea
Altogether, decide to have these types of teas if you or someone you know is experiencing insomnia.
To Wrap Up
Problems with sleeping that happen at times are a common thing. On the other hand, if it occurs continuously, you may have insomnia. Many people undergo acute insomnia each year, which can be worrying.
Similarly, having insomnia can affect you both mentally and physically. When you have insomnia, you can experience mood disorders. You can also suffer from severe conditions such as obesity, seizures, stroke, and a weaker immune system. Because having a good night’s rest is necessary to function normally, having ways to address it is ideal. Home remedies can be one of those, so you should remember some of them to sleep better.