Sleep is vital because it promotes productivity during the day. Insomnia, on the other hand, causes the exact opposite. Insomnia affects teenagers, adults, and the aged alike, but it gets worse as one ages. The symptoms of insomnia include having difficulty sleeping, having restless sleep, and waking up in the middle of the night or in the wee hours of the morning.
Most people choose to combat insomnia using medication. Sadly, sleep medication can worsen the situation because it can affect sleep cycles. Fortunately, there exist natural methods of relieving insomnia, and here are some of the most effective ones.
1. Cognitive Behavioral Treatment Intervention for Insomnia (CBT-I)
Cognitive Behavioral Treatment Intervention for Insomnia focuses on mental health by changing the feelings and thoughts that bring about depression and stress. The therapy is also effective in managing insomnia because sleep is associated with a person’s mental wellness. Technically, cognitive behavioral therapy can help to train your mind and body to deliver faster and deeper sleep.
2. Have a bedtime routine
Are you having a restless night’s sleep every night? If you are, it might be resulting from the fact that you don’t have a regular bedtime routine. You should adopt a ritual where you go to bed at a specific time and ensure to wake up at the same time every morning. Eventually, your body gets accustomed to the routine, giving you a restful night’s sleep.
3. Ensure to have a sleep-friendly environment
You can also relieve insomnia by ensuring that your sleep environment is as comfortable as possible. Your sleep environment should be calm and relaxing to minimize disturbances as you sleep. Keep your cell phone, laptop, digital clocks, and glowing electronics at bay. You should also turn off SMS and email notifications from your phone.
Additionally, your bed should be as comfortable as possible. If you sleep on your back, ensure to equip your bed with the best pillow for back sleepers. You can also use eye-masks and earplugs to eliminate distractions.
4. Take a hot bath
Apparently, taking a warm or hot bath before getting into bed promotes natural sleep. The hot bath helps your body to relax. As a result, people who take a hot bath before bed tend to sleep much better as compared to those who don’t.
5. Ensure to get a lot of natural light
Natural light exposure during the day promotes a healthy night’s sleep. You should start by opening your blinds in the morning when you wake up. During winter, you can use a light box to stimulate your brain, thus leading to a healthier and better sleep at night.
6. Exercise regularly
Exercising is an effective way to relieve anxiety and stress. Reducing stress and anxiety ultimately results in better sleep. You, therefore, should engage in healthy workout routines such as yoga to boost a good night’s sleep. You can also carry out relaxation exercises before getting in bed to help relax your muscles.
Sleep deprivation affects your normal body functionality during the day and using medication is not a suitable option. Luckily, you can employ the natural methods mentioned above to stimulate your brain and body, thus ensuring you enjoy a restful sleep at night.