Insomnia is the most common sleep disorder in the world. This can make it hard to stay asleep at night, hard to fall asleep, and a lower duration and quality of sleep. This can make you lethargic, drowsy, irritated, low on energy, and can even cause more severe problems. More than 70 millions Americans suffer from a sleep disorder. Almost 30% of adults experience bouts of short-term insomnia.
Lack of proper sleep can also increase the severity of long-term conditions such as heart disease or high blood pressure. We often forget to take out time to check in on ourselves with the hectic schedules that we follow. It is important to get at least 8 hours of sleep every night at the same time so that you can function optimally and are filled with energy in the morning.
Your body needs sleep in order to recover itself, just like your mind. If they do not get sufficient time for repair, they won’t finish the job. It is vital that you look after your sleeping pattern and ensure that you get enough of it. We have talked to a lot of sleep experts who have given us a list of tips and techniques to help beat insomnia.
Try mindfulness meditation
You might have heard about this a lot. Once an ancient practice, this technique has taken over the world by storm. Mindfulness meditation helps you get to a state where you just observe things as they happen, and pass no judgment on them. You allow yourself to understand that these are things that are happening, they aren’t happening to you.
It helps you observe your feelings, thoughts, sensations, and breath as they arise and pass. There are a ton of health benefits that one can get out of this practice. It is known to boost immunity, improve concentration and even reduce stress. A study conducted in 2011 showed that meditation can help improve the quality and duration of sleep. Subjects attended weekly classes and had at-home practices for 3 months.
Meditating for just 15 minutes during the morning or evening can help promote relaxation. You can even choose to join a mediation group, or go for guided classes.
Yoga has been studied a lot for its benefits on sleep quality. This can help reduce stress, energize the body and mind, and even boost mental focus. You can choose a style that is slower such as restorative yoga or breathwork instead of going for fast-paced yoga such as vinyasa. Try aiming at doing longer sessions after every week.
Performing certain postures in bed can even help you relax and wind down after a hard day at work. You can join a yoga class or get an at-home instructor for the beginning. Yoga is also amazing for your physical health as it helps you get into shape. A daily yoga practice routine can help change a lot of things in your life.
There are lavender oil capsules available in the market that can seriously help improve the symptoms of insomnia. Lavender is known quite well for its ability to reduce pain, improve mood and promote sleep. A study conducted in 2014 showed that people who suffered from both depression and insomnia seemed to have an improved quality of sleep and showed lowered levels of anxiety. You can take up to 80mg of lavender oil each day.
Taking it orally is the most effective. You can even add some lavender essential oil into a diffuser to help you sleep at night. Lavender tea also works wonders for helping you calm down. It is also beneficial for nausea, headaches, and constipation.
Fix your sleep apnea
The most common cause of insomnia among many adults is obstructive sleep apnea. This sleep disorder causes temporary sleep interruptions and a ton of breathing lapses. Almost 20% of the world’s population suffers from this disorder, and it increases the risk of developing insomnia. This is quite a serious disorder that causes your airway to narrow down or close. This can make you choke or gasp, or even snort. The best way to deal with this is to get a nasal mask for your sleep. This will help lower these sleep interruptions and as a result, lower the symptoms of insomnia.
Cognitive-behavioral therapy for insomnia is one of the most effective treatments out here for chronic insomnia. It requires a bit of effort on the part of the patient but can work wonders and is a long-term solution. This can help improve insomnia without the use of medicines. It can help a patient change their sleep schedules, behaviors, habits and sleep-related thinking.
This uses techniques such as cognitive restructuring, stimulus control, and sleep restriction. They also focus on relaxation techniques such as hypnosis, meditation, biofeedback, autogenic training, and breathing exercises. This also involves making the patient aware of the disorder and a decent amount of homework.
Nothing is better for boosting your overall health than exercising daily. Exercising can help enhance your mood, improve your strength and endurance, and can even promote better sleep. A study conducted in 2015 showed that people who exercised for at least 30 minutes a day experienced significantly fewer insomnia-related symptoms than people who did not exercise at all. Subjects also reported fewer symptoms of anxiety and depression. Exercising for even 20-30 minutes a day can seriously show a whole range of benefits. Find a time that works best in your routine and try to change small habits such as taking the stairs instead of the elevator.
Massage therapy is amazing for promoting relaxation and for improving insomnia. This can also improve symptoms of depression and anxiety. You can use a few essential oils for self-massage before you go to bed every night. This can help circulate the blood and free your body before you try to sleep. It improves your overall quality of sleep.
Making a few changes to your daily routine can help improve your symptoms of insomnia. Keeping a sleep journal can also help you notice your patterns of sleep. Use these tips and tricks to help you deal with insomnia.