Remember the nights when you keep tossing and turning and longing for the moment you might just fall asleep? Even though you crawl into bed at a decent hour, you might not seem to feel relaxed which might disturb your sleep pattern. Almost 30% of adults in the United States have insomnia. The days that follow these long nights can be hard and tiring to get through. While you can go for medication to enforce sleep, there are some natural means of training your body to abide by a proper sleeping pattern. These tips will relax and calm your body and mind and put you to sleep. It can also aid your medication while suffering from conditions such as insomnia and slowly reduce your dependency on it.
Meditation and Relaxation for Insomnia
Our body works round the clock to keep all our organs working and to maintain our cognitive functioning at elevated levels. With the stress of everyday life, it is impossible to lie down and sleep. Stress causes an imbalance of hormones in the body that could intervene with the natural rhythm of your sleep cycle. Techniques such as meditation and relaxation therapy can be useful to cope with the lack of orderliness in the body. Meditation helps focus the body and mind and enhances awareness about the surroundings. It also helps the entire body to relax and feel calm and stress-free. Various methods help to calm your mind and body and destress to enjoy a peaceful sleep at night. You can choose visualization that involves focusing your senses towards anything relaxing, like the sound of the ocean or the visual of a calm sea. You can also go for relaxation response or mindfulness, which are effective ways of coordinating your mind and body.
Yoga and Aromatherapy to Sleep Better
Like meditation, yoga is yet another powerful tool that helps align your body and mind. This ancient art consists of various asanas or positions that trigger the functioning of the right organs in the body to initiate a set of effects. It can bring balance to the hormone levels in the body and help your body feel relaxed and at ease. Focus on asanas that aim at your breathing patterns, rather than those involving physical movements. Self-practicing for at least 20 minutes a day can be a refreshing experience for your body and soul. It can help you to sleep better at night.
Aromatherapy has also proven beneficial for users suffering from sleeplessness. Certain oils, the lavender essential oil has a soothing effect on the body. Inhaling this aroma causes the mind and body to feel calm and relaxed. This type of effect can enhance the quality of sleep. You can complement aromatherapy with soothing music and lighting to ensure you sleep well. You can use an aromatherapy diffuser or herbal vape to produce this effect.
Cannabis
Cannabis is a recent revolution in the field of medical science that promises to bring health benefits like no other. Among the various ailments, cannabis has proven to be an effective remedy to cure insomnia. The combination of cannabinoids with terpenes present in cannabis helps improve the quality of sleep in individuals. The CBD and THC cannabinoids in the cannabis plant bind with the CB receptors cities of the endocannabinoids system in the body. This alters the chemicals and enables you to sleep better. The plant triggers chemicals that help to relax and de-stress the body.
One of the most effective ways of curbing various causes of sleeplessness, such as pain, anxiety, PTSD. There are various methods of consuming cannabis that can help you achieve good sleep for long hours. You can either choose to inhale the extracts such as through vaping or choose cannabis edibles, which are a flavourful way of consuming the plant. Cannabis also inhibits REM sleep duration and dreams, which has proven to be an effective method to improve sleep quality, especially among users who have PTSD. It takes you on a journey of deep and relaxing sleep, which helps you wake up to an active and energetic day ahead. You can look for this high-quality strain from your nearest Weed Dispensary.
Regular exercise
Physical exertion is the best way to control your sleep cycle naturally. Your body feels tired and ready to rest and recover when you go through intense physical activity. Many researchers suggest that regularly performing moderate aerobic exercise can nourish your sleep cycle and ensure you enjoy a good night’s sleep. Regular exercising will bring your body to the right temperature and release the right hormones. The two factors complement each other and can help you enjoy a peaceful night. An important point to remember while exercising is to refrain from performing two hours before your bedtime. It could lead to a spike in levels of chemicals that might alter your sleep cycle and cause daytime sleepiness. Practice at least 30 minutes of physical activity every day to achieve a healthy sleep cycle.
Magnesium
Magnesium is a naturally occurring mineral that has competent benefits when it comes to altering your sleep cycle. Like cannabis, magnesium helps counter the underlying problem of sleeplessness such as muscle pain and cramps. It encourages users to enjoy a healthy sleep pattern. Magnesium also aids in coping with stress. Consuming about 350mg of dosage every day shows effective results in enhancing the quality of sleep. There are various means of consuming magnesium. You can ingest capsules or use magnesium flakes to add to your bath. In this case, the mineral is absorbed through your skin. An important point to remember while using magnesium is to be aware of the possible side effects. The mineral works best when consumed in lower doses or simply consult your doctor to know the right levels to consume.
Light therapy
The level of light in the surroundings directly influences our bodies. Exposure to stressful light levels such as that from your smartphones just before you go to bed can interfere with your sleep cycle. Light exposure control acts as a natural trigger to initiate the body to go to sleep. You can use the light sensitivity of your body to achieve sleep. Expose your body to bright light during the day. This way, as the night falls, your body understands the need to rest at this hour. Choose long morning walks to soak in the sunlight. During night-time, try to create a pitch-dark room to sleep better. Avoid using bright night lamps in the room as it might disrupt your body’s natural sleep cycle.
Thus, following the remedies mentioned above can ensure that you do not suffer from sleeplessness. You can use these simple home remedies to improve your sleep cycle and ensure you have a healthy, energetic, and happy start to the day.
Conclusion
These are a few of the ways you can decrease your dependency on medication. If these remedies work for you then it is a ‘YAY’ for us too!