Struggling To Sleep- How To Deal With Insomnia Naturally
Insomnia is not only a medical issue but a lifestyle-generated disease. Anyone can suffer from sleep deprivation, whether a young student, stressed mommy, or retired senior. The worst part is that you may never even know when a few sleepless nights become full-blown insomnia. Take sleeping pills for a couple of nights, and you may find yourself getting habitual to them. The situation is daunting because prolonged use of medication has scary side effects. Thankfully, there are ways to ditch the pill and deal with insomnia naturally, provided you are willing to invest effort and commit to self-control. Here are some actionable ways to deal with sleep struggles without medication.
Reset your sleep-wake cycle
Before looking for a natural treatment for insomnia, reset your sleep-wake cycle. Most people struggle to get enough rest because they fail to manage their schedules. Imagine how an erratic cycle can keep you awake and lead to insomnia sooner than later. Assess your current one in the first place. If it includes less than eight hours of rest every night, you need to switch it up. Also, ensure consistency in your schedule, regardless of weekdays, weekends, and holidays. A clean and regular schedule can reduce the need to pop a pill as you get enough naturally.
Load up on magnesium
Food is the best place to start when it comes to dealing with insomnia troubles. Research studies indicate the benefits of magnesium in this context. The mineral relieves stress and relaxes your muscles. Adding magnesium-rich foods like walnuts, salmon, pumpkin seeds, lentils, and orange juice to your daily diet is a good idea. You can opt for supplementation if food sources are not enough. Experts recommend a daily dose of 400 mg for men and 300 mg for women. You may even add a cupful of magnesium flakes to your bedtime bath to absorb the mineral through your skin. But remember to consult a doctor to create a safe supplement regime because constant supplementation may have some side effects.
Double up on exercise
Nothing gets better than an exercise schedule when it comes to healthy living. It keeps you fit, gives you more energy, enhances your mood, and aids weight loss. Surprisingly, being more active also helps you sleep better. Target at least 150 minutes of physical activity per week, though you can choose workouts you enjoy. Ideally, moderate exercise sessions for half an hour daily are good enough. You can combine aerobic exercises with strength training for optimal benefits against insomnia. Working out in the evening is specifically helpful for a restful night ahead. Try fitting a brisk evening walk after dinner for the best results.
Add meditation to your bedtime ritual
A calm mind takes you a step closer to sound sleep, so you must follow a relaxing bedtime ritual. Adding a session of meditation to it is a good idea. You need not be a pro to engage in a meditation routine. It requires simple deep breathing exercises to detach from negative emotions and cleanse your mind to reach a neutral state before going to bed. Consider it like sleeping without any burden on your mind, and you will have a restful night even after the most stressful day. You may have a hard time getting into the meditation habit, but you will love it the most once you experience the benefits.
Integrate cannabis into your sleep routine
Cannabis is an ideal sleep remedy for those looking to ditch the pill and relieve insomnia naturally. It is safe and effective, and you can use it for the long haul without worrying about getting habitual or dealing with side effects. But remember to choose the apt strain in the first place. For example, the black diamond strain is acclaimed for its sedative benefits, and you can rely on it for restful slumber. Also, learn to manage your dose because the last thing you want to encounter is a lazy, sleepy feeling in the morning. Indulge discreetly, and ensure to follow the legal guidelines to stay on the right side of the law.
Try massage therapy
Countless people profess the benefits of massage therapy for improving sleep quality by inducing relaxation. It also curbs pain, addresses fatigue, and alleviates anxiety and depression. Together, these factors set you up for a deep slumber every night. You need not depend on a professional massage to address insomnia. Try self-massage or seek help from your partner. A couple’s massage is the most romantic experience, and it boosts physical intimacy in your relationship. Check a few videos on YouTube to learn the technique. Rest assured, you will be a master therapist only with a little practice.
Follow a bedtime checklist
Experts recommend creating a practical bedtime checklist of things to do and avoid once you are in the bedroom. Ditch your gadgets in the first place because blue light is the worst sleep enemy. Commit to avoiding mindless scrolling and checking emails and notifications. A hot shower is therapeutic as it relaxes your body and soothes your mind. You may even soak in a tub full of water infused with essential oils or CBD bath bombs. Follow it up with a cup of sleep-inducing herbal tea or milk. Skip caffeine and alcohol during late hours, no matter how attractive they are. Complete the checklist with your daily skincare ritual, reading your favorite book, or listening to soothing music. You are ready for a night of restful slumber.
Although insomnia sounds like a daunting health issue, it should not stress you out. Worrying about it will make things only worse. Luckily, dealing with insomnia is easier than you imagine. The best part is that you need not even depend on sleeping pills to get the rest you deserve. Pick these natural sleep remedies to reclaim your daily slumber and wake up fresh and happy every morning. Since these measures are natural, they work for everyone. Just be patient enough to wait for the results, and follow them consistently to achieve your goals naturally.
