11. Warm Milk
Drinking warm milk before bed is a good way to help you sleep better. Almond milk is considered as an excellent source of calcium which could help the human brain make melatonin. As mentioned in the previous tip, this is helpful for sleep. Moreover, warm milk might spark pleasant and allow you to relax naturally.
Meditation is another good tip on how to get rid of insomnia you can do almost instantly. A regular, daily meditation practice could help you promote sleep by slowing breathing and decreasing stress hormone levels. Actually, meditation, a technique involving in consciously directing people’s attention to an object of concentration like breathing or a word or a sound, can increase the awareness of the present, relax body, and calm the mind. You can make use of some kinds of meditation, such as guided meditation, body scan, vispassana meditation, or yoga nidra. Also, you could take a try some following techniques:
- Visualization: try this right in your bed for 20 minutes before sleeping. Mobilize all of your senses. For example, you can imagine yourself on the tropical island, think of the manner that the warm breeze touches into your skin. The more vivid your visualization, the more senses you will involve, and the more efficient it will be.
- Relaxation response: this is a mind/body response which happens after following some detailed guidelines patterned closely after Transcendental Meditation.
- Mindfulness: this is a kind of meditation which involves focusing the mind on the present.
13. Warm Bath
Before hitting the hay, you can take a warm bath. Sleep onset is directly related to your body temperature. In the evening, the temperature of the environment naturally drops, which might get the body ready for sleep. For those people with insomnia, this mechanism is not as good as normal ones. Therefore, taking a warm bath will increase your body temperature, yet when you get out of the bathroom, the resulting reduction in your body temperature can help to make you feel sleepier.
14. Light Exposure
In case you have trouble falling asleep at night, then you might need more light in the morning. Fact is, light exposure plays significant role in telling the human body when to hitting the hay and when to wake up as it can help the body produce more melatonin. So, as one of the cheapest natural remedies for insomnia, walking outdoor in the morning for 30 minutes could do a great help for you. [See: daily healthy living tips]
15. Develop A Sleep Routine
One of important factors affecting the severe of your insomnia is your sleep routine. It may seems tempting, yet sleeping until noon on Saturday might disrupt your biological clock and lead more sleep disorders, even insomnia. Thus, going to sleep at the same time each night is necessary for your health sleep. It also cuts down the amount of tossing and turning required for people to fall asleep.
16. Change Your Diet Plan
A healthy diet plan plays an important role in helping people have a good night’s sleep, especially when it comes to at-home insomnia treatments. So, it is necessary for you to create healthy eating habits, such as cutting out the foods as well as drinks which include caffeine by the late afternoon. Those anti-sleep foods and drinks contain soft drinks, coffee, tea, and chocolate. Eat a light dinner meal and complete it a few hours before hitting the hay. Besides, you need to skip spicy or heavy foods which could keep you awake with indigestion or heart burn.
When it comes to natural remedies for insomnia in adults, a regular, proper exercise regime is as important as a healthy diet plan. Sedentary adults who do aerobic exercises might improve their sleep quality from poor to good in comparison with the stage they do not exercise. Make sure to wrap up your workout some hours before going to sleep so that you are not too revved-up to get a peaceful sleep.
These 17 at-home herbal, natural remedies for insomnia hopefully can help you find out the real solution for you to get rid of insomnia. Try one or some of them and you will see noticeable, positive results to your sleep quality.
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