Instant Insomnia Relief: 7 Remedies That’ll Help You Sleep Tonight
Do you find yourself tossing and turning throughout the night? You’re not the only one. The National Institutes of Health estimates that 30 percent of the population complains of sleep problems.
The good news is, there are many simple solutions that can help you get the sleep you deserve. Here are seven remedies for insomnia relief that you can try today.
- Limit Daily Activity in Bed
For those who work from home or spend a lot of time in their bedroom, it’s tempting to crawl into bed during the day time. Be sure to limit the amount of time spent in bed that isn’t for rest. This will help your brain associate your bed with sleeping and recharging before anything else.
You may consider conducting work and activities in other areas of your home altogether rather than in your bedroom. If you’re working or spending your days in bed, it will be more difficult to differentiate between your time for relaxation and work.
A pro tip for limiting activity in the bedroom is to make up your bed as soon as you wake up. This will discourage you from crawling back in throughout the day.
- Exercise Often
The more aerobic exercise you get, the deeper sleep you should experience. Those who engage in at least 30 minutes of exercise per day are likely to have a better quality of sleep every night.
It’s important to take time for yourself every day to connect with and energize your body. Working out not only can provide insomnia relief, but it also helps enhance your mood and stabilize your mind. The endorphins released with exercise can bring about feelings of happiness and even pain relief.
Depending on your body, the best time of day to work out will differ. Be sure to exercise safely and regularly.
- Try CBD
Cannabidiol, or CBD, is a compound found in the Cannabis Sativa plant. Not to confuse with marijuana, CBD contains no THC and won’t get you high. However, it may help you to sleep better.
For some, conditions like Post Traumatic Stress Disorder, chronic pain, and restless leg syndrome contribute to their insomnia. For many others, anxiety, stress, and depression are the main factors for what causes insomnia. CBD can help treat insomnia by tackling the root cause.
Those who suffer from insomnia often have higher levels of cortisol at night. Cortisol is a hormone that can help manage stress, metabolism, and sleep. By taking CBD, it may counteract cortisol release and promote sleepiness, regulate pain, and calm the mind.
It’s easier than ever to buy CBD and try it for yourself. If you’re looking for bulk CBD isolate for sale, be sure to buy from a trusted, well-researched brand.
- Practice Meditation
If you find yourself stressed and anxious throughout the day, meditation may help you in more ways than one. For those who struggle with sleep, a racing mind is often one of the main causes of insomnia. By meditating on a regular basis, you can help train your mind to relax and rest at the end of a busy day.
Meditation consists of breathing exercises and can require as little as 15 minutes a day. One study found that regular meditation helped improve participant’s sleep patterns significantly. Mindfulness and stress-reduction can help you find a quiet, relaxing headspace before bed.
There are many guided meditation videos and apps available today. While at first it may seem difficult, as time goes on you should find it easier and more effective.
- Listen to ASMR
The autonomous sensory meridian response, or ASMR, is a “tingling” feeling that results from listening to calming sounds. With a wide range of video styles, ASMR is often a powerful sleep aid for those who suffer from insomnia.
If you like the sound of rain, tapping, or whispers, consider listening to an ASMR video while trying to sleep. Other common video styles are brushing, positive affirmations, and role-playing. There are also visual ASMR triggers that can help your eyes relax and feel heavy.
These videos create a natural, calming vibe to help you fall asleep. Consider searching for ASMR on any popular video and music streaming site. Be sure to listen to ASMR with headphones on for the maximized effect.
- Get Enough Sunlight
Have you ever found yourself feeling sleepy from the sunlight? Have you ever taken a nap on the beach? While sunlight can help you feel awake in the mornings, it’s also necessary to help you have a restful night.
Sunlight produces melatonin, a hormone that regulates sleep and develops a healthy sleep cycle. Produced in the pineal gland, melatonin is only secreted in the body during the dark hours of the day. By spending more time in the sun, there is more melatonin stored for secretion later.
When your brain senses a change in light, it tells your body to either increase or decreases melatonin production. By spending more time in the sun every day, your body can better find its natural sleep-wake schedule.
- Reduce Screen Time
If you’re like most of us, you likely spend time scrolling on your phone or laptop before bed. 74 percent of teenagers between the ages of 12 and 17 use electronics on a regular basis. While it may seem relaxing, blue light from electronic screens may be harming our sleep patterns.
Researchers find that it’s important to cut out screen time at least two hours before bed.
In the same way that sunlight produces melatonin, blue light from electronic screens may stop it. Limiting screen time before bed for insomnia relief is key.
Instead of using electronics before bed, consider reading a book or listening to relaxing sounds. While technology isn’t going away any time soon, it’s important to prioritize sleep health by limiting screen time.
Find Insomnia Relief Today
Everyone deserves a high-quality sleep schedule. If you find it hard to relax and rest, consider trying these home remedies for insomnia relief.
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