We all struggle with insomnia sometimes. Initially, we look for natural ways to cure insomnia at home.
According to the National Sleep Foundation, 55 million Americans suffer from this disorder, with 30% of patients experiencing insomnia for several years.
Insomnia is a sleep disorder that makes it difficult for a person to fall asleep or stay asleep.
This blog will discuss how you can use simple methods to improve sleep quality and cure insomnia to improve overall health.
Types and Classification of Insomnia
Typically, insomnia is classified according to its duration:
Transient insomnia - short-term (less than 1 month)
Short-term insomnia – lasting 1 to 6 months
Chronic insomnia – More than 6 months
Types of Insomnia
Primary insomnia
It is defined as insomnia that occurs without any other disease. Most studies on treating insomnia have been conducted on people with primary insomnia.
Secondary insomnia
It occurs when insomnia happens alongside another medical condition. This indicates that you have difficulty sleeping due to a medical condition like depression, arthritis, cancer, asthma, etc.
Other types include mixed insomnia, sleep onset, maintenance, and paradoxical insomnia.
Causes of Insomnia
Stress, anxiety or depression
Insomnia can be caused by thinking about personal issues involving the death or illness of a loved one, job loss and other individual factors. Thoughts of finances, schools or family can also make us difficult to sleep.
A poor sleeping environment
Problems like an uncomfortable bed or a noisy, hot, or cold bedroom can create a poor sleeping environment.
Changes to your sleep schedule
Schedule changes such as a new shift journey, multiple time zones, or bad habits can decrease the quality of your sleep.
Your genes
There is evidence that insomnia runs in families.
Medications
Several drugs, supplements, and prescription medications can cause insomnia. Medications could be for allergies, colds, fevers etc.
Caffeine, tobacco, or alcohol use, as well as illicit drugs.
A US study found that caffeine, tobacco, or alcohol should not be consumed 4 hours before sleep. It can increase sleep fragmentation, negatively affecting sleep duration and efficiency.
How to cure insomnia at home
Mindfulness Meditation
Mindfulness meditation practice is to sit quietly and breathe slowly and steadily. Observe how your breath rises and falls, your body, thoughts, feelings, and sensations.
A study by the National Library of Medicine found that Insomnia and sleep patterns were dramatically improved by meditation.
If you are doing this for the first time, you can follow some resources from the internet(youtube, Spotify, etc.). It is always a good idea to start with a smaller session. To keep yourself motivated, you can also join a meditation group.
Yoga
Yoga has been proven to enhance sleep quality. It can improve both physical and mental focus while reducing stress.
Start with an easy posture for a beginner, as it will build your confidence and gain momentum. It will allow you to stay present and focused. Yin and restorative yoga are two excellent choices to try. You can relax and unwind by performing the postures before bed.
Regular Exercise
Regular exercise will help you get better sleep and enhance your overall health.
The 2015 study showed a significant reduction in insomnia symptoms among participants doing regular exercise. Additionally, depression and anxiety symptoms were reduced.
To enjoy these advantages, you should moderate exercise for at least 20 minutes daily.
Massage
A 2015 research about massage therapy found that people will get better sleep through this therapy. It may also reduce feelings of pain, anxiety, and depression.
Acupuncture
Using acupuncture or acupressure to treat insomnia may be helpful. Some studies have shown acupressure to be beneficial.
Aromatherapy
Inhaling essential oils can have positive effects on health.
People of all ages can benefit from aromatherapy, including adults and the elderly, as it improves sleep quality and reduces stress, depression, and fatigue. It has been shown that certain essential oils may enhance sleep because smell affects sleep.
You can try any of these natural ways to cure Insomnia from home. We are confident that you will find one activity that interests you and helps you get better sleep.
Some Do’s and Dont
Do's
Go to bed and wake up at the same time every day.
Relax at least 1 hour before bed. For example, take a bath or read a book
Keep your bedroom dark and quiet. Use curtains, an eye mask, or earplugs when necessary.
Make sure your mattress, pillows and covers are comfortable.
Power down electronics before sleep.
The temperature of the room should be cool.
You can keep a regular eating schedule. Research has shown that people who have irregular meals are more likely to have sleep problems.
Don’t
Don’t smoke or drink alcohol, tea or coffee for at least 6 hours before bed.
Don’t have a big meal late at night
Don’t exercise before sleep.
Don’t watch television or use devices before bed.
If you still feel these insomnia cures are not working for you. You can connect with Dr.Deepak Das, MD, FACP, a board-certified internal medicine and sleep medicine physician.
Download the UrgiDoctor application and book your appointment with Dr. Das for $1 only.
Offer valid till the end of December 2022
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