Good quality sleep is a vital ingredient for your overall health. You could have insomnia if you have trouble falling asleep or always feel tired during the daytime. Sleep Services of Maryland LLC have the right remedy if you desire a good night’s rest without waking up multiple times at night.
Home remedies for insomnia
Insomnia is a sleep disorder that interferes with your ability to fall asleep initially and causes you to wake up earlier than desired. Chronic insomnia symptoms include depressed mood or irritability, difficulty going back to sleep, memory or concentration issues, and fatigue during the daytime. Several factors can lead to insomnia, including unhealthy sleep and lifestyle habits, chronic pain, and other sleep disorders like restless legs syndrome. The following are home remedies for insomnia:
Exercise
Sticking to a regular exercise routine remains one of the best insomnia remedies. In addition to maintaining your overall health, physical activity improves your sleep quality. As you exercise, your body releases endorphins that will enhance your energy levels and make you more alert, so ensure to work out within two hours of bedtime.
Nutrition
What you drink and eat will determine your sleep quality. A healthy diet has many upsides, but you should ensure not to eat big meals for dinner. Also, medical experts recommend avoiding caffeine and alcohol as they may interfere with your ability to fall asleep. If you have trouble falling asleep, drink chamomile tea or a warm glass of milk to relax your brain.
Relaxation
Try completing your most demanding tasks earlier in the day to have ample time to relax before bedtime. Lower noise, dim the lights and adjust the temperatures to your lighting as you prepare to fall asleep. Items like a white noise machine and earplugs may help keep the noise out. Also, avoid checking the clock often because worrying about time may make it difficult to overcome insomnia.
Light regulation
Most people find it easier to relax and fall asleep in a dark room. You can use thick blinds or curtains or use a sleep mask to prevent light interference. Also, avoid watching TV or using your phone a few hours before bedtime. Full-spectrum light from electronic devices makes it difficult to fall asleep. Instead, you can try taking a bath, listening to music, or reading a book. If you need to use the washroom at night, use a flashlight instead of turning on the light. Turning on the light may make it difficult for you to go back to sleep.
Sleep hygiene
Good sleep habits are the key to overcoming insomnia, meaning you should stick to a specific sleep schedule. Avoid napping during the day to prevent interfering with your sleep schedule.
These remedies may work if you have no underlying medical disorder. If these remedies are futile, consult your doctor, who may discuss your symptoms and perform a sleep study to determine the cause of your troubled sleep patterns. If you have sleep apnea, your doctor may provide personalized treatments to improve your sleep quality.
Call the practice or book an appointment online for treatment if you struggle with insomnia.
