In this article: Importance of sleep | Insomnia – types and causes | When to see your doctor | Six at home remedies to improve sleep | Video on Insomnia natural remedies
Are you one of those who are not bothered about losing a few hours of sleep to finish your work? Think about it again because sleep deprivation can deprive you of physical and mental health as well!
Why Is Sleep Important?
Just like food and water, sleep is also a basic human need. A lack of sleep or poor quality sleep leads to several immediately noticeable problems, such as daytime fatigue, less attention span, memory recall, and learning.
Further, more severe problems such as hypertension, ischemic stroke, and diabetes occur in the long run.
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Insomnia – a sleeping disorder
Insomnia is one of the reasons for sleep deprivation. It is a sleeping disorder where you have trouble falling asleep or staying asleep. Insomnia can be acute or chronic. When the problem occurs for a few weeks, it is acute insomnia. Such acute cases of insomnia can be treated with natural home remedies. Whereas, if the problem persists for more than three months, it is chronic.
Types of insomnia
There are two types of insomnia: primary and secondary.
Primary insomnia occurs due to reasons such as stress from the loss of a loved one or job loss or divorce, a new shift at work, poor ambience in your bedroom such as noise, temperature, or light, jetlag, etc.
Secondary insomnia is often tied to medical conditions such as asthma, arthritis, GERD, depression, postpartum depression, anxiety, or cancer.
When should you see a doctor?
When your sleeping problem is for more than three months or is due to some underlying medical issue, you must see a doctor right away.
However, if you don’t have any medical problem and the insomnia episodes are not persistent, you can try out natural remedies before hitting your GP’s clinic for some sleeping pills.
Six at-home remedies to improve sleep and combat insomnia
1. Create a Good Bedtime Routine
Going to bed and waking up at the same time every day is the first and foremost thing to do to establish a regular sleep pattern. Having a consistent routine signals to your mind and body that it’s time to unwind and prepare for sleep. Also, you must try to stick to your sleep schedule, even on weekends.
2. Wind Down Your Day Before Bedtime
Sleep experts suggest finishing work at least two hours before bedtime. Even if your job requires you to work late, stick to your schedule as much as possible. Doing so helps your internal body clock to get used to your sleep time so that it becomes a routine requiring no external help to fall asleep!
3. Engage in Relaxing Activities Before Bed
Use the two hours before bed for relaxing activities, such as reading a good book, listening to soothing music, spending time with loved ones, or meditating in a cosy corner.
4. Have Dinner Two Hours Before Sleep
Eating dinner too close to bedtime may lead to issues like acid reflux, heartburn, or indigestion, which can prevent you from falling asleep. On the other hand, dinner two hours before bedtime positively impacts your sleep quality.
5. Watch what you drink
Are you someone who enjoys a cup of coffee in the late evening or prefers a drink? Then you must think twice.
Caffeine and alcohol can greatly disturb your sleep, making it harder either to fall asleep, stay asleep or both.
On the other hand, herbal teas, including ginger, chamomile, or peppermint tea sipped in late evenings, promote better sleep.
6. Make Your Bedroom Sleep-Friendly
Create a cosy and well-ventilated bedroom with a comfortable mattress, pillows, and light-blocking curtains to enhance your sleep environment. In addition, using essential oils like lavender, chamomile, or peppermint in the room can help you sleep without disturbances.
It is not good to lose your sleep for whatever reasons. Follow the natural remedies to treat insomnia. Have a fairly regular sleeping routine and stick to it to enjoy optimal health.
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