Insomnia is a common sleep disorder that affects millions of people worldwide. It can make it hard to fall asleep, stay asleep, or get enough quality sleep. Insomnia can have negative impacts on your physical and mental health, such as increasing your risk of dementia, depression, and cardiovascular disease.
If you are struggling with insomnia, you may be wondering what you can do to improve your sleep quality and quantity. While there are many medications and therapies available for treating insomnia, some people may prefer to try natural or home remedies first. In this article, we will explore some of the most effective home remedies for insomnia, based on scientific research and evidence.
Before we dive into the remedies, let’s first understand what causes insomnia and how it is diagnosed. Insomnia can have many possible causes, such as stress, anxiety, pain, medical conditions, medications, lifestyle factors, or environmental factors. Sometimes, insomnia can also occur without any clear cause, which is called primary or idiopathic insomnia.
Insomnia is diagnosed based on your symptoms and how they affect your daily functioning. According to the American Academy of Sleep Medicine (AASM), insomnia is defined as having difficulty falling asleep or staying asleep at least three times per week for at least three months, despite having adequate opportunity and circumstances for sleep. Insomnia can also be classified as chronic (lasting more than three months) or acute (lasting less than three months).
If you think you have insomnia, you should consult your doctor for a proper diagnosis and treatment plan. Your doctor may ask you about your sleep habits, medical history, medications, and lifestyle factors. You may also be asked to keep a sleep diary or undergo a sleep study to monitor your sleep patterns and identify any underlying issues.
Now that we have covered the basics of insomnia, let’s look at some of the home remedies that may help you sleep better.
- Mindfulness meditation
Mindfulness meditation is a practice that involves focusing your attention on the present moment, without judging or reacting to your thoughts, feelings, sensations, or environment. Mindfulness meditation can help you relax your body and mind, reduce stress, improve concentration, and boost immunity.
Mindfulness meditation can also improve your sleep quality and quantity. A 2011 study published in JAMA Internal Medicine found that mindfulness meditation significantly improved insomnia and overall sleep patterns in older adults with moderate sleep disturbances. The participants attended a weekly meditation class, a daylong retreat, and practiced at home over the course of two months.
To practice mindfulness meditation, you can find a quiet and comfortable place to sit or lie down. You can start by focusing on your breathing, noticing the sensations of each inhalation and exhalation. You can then expand your awareness to other aspects of your experience, such as your body, thoughts, feelings, or sounds. Whenever your mind wanders, gently bring it back to the present moment.
You can meditate as often as you like, but aim to do at least 15 minutes in the morning or evening. You can also join a meditation group or use an online guided meditation app to help you get started.
- Mantra repetition
Mantra repetition is another form of meditation that involves repeating a word or phrase silently or aloud. Mantras are said to produce feelings of relaxation by quieting the mind and creating positive vibrations in the body.
Mantra repetition can also help you sleep better by reducing insomnia symptoms. A 2015 study published in Biological Research for Nursing taught women who were homeless to repeat a mantra throughout the day and before sleeping. The participants who continued to use the mantra over the course of a week experienced reduced levels of insomnia.
To practice mantra repetition, you can choose a word or phrase that is meaningful and calming for you. It can be in any language that you prefer. Some examples of mantras are “Om”, “Peace”, “I am calm”, or “I am grateful”. You can repeat the mantra mentally or aloud, keeping your focus on the sound and meaning of the words. You can also play music with chanting in the background if you like.
You can recite your mantra as often as you like during the day or night. You can also use different mantras for different purposes or moods.
- Yoga
Yoga is a physical and mental practice that combines breathing exercises, poses, and relaxation techniques. Yoga can help you stretch your muscles, release tension, balance your hormones, and calm your mind. It can also enhance your sleep quality and duration.
A 2019 meta-analysis published in Sleep Medicine Reviews found that yoga improved various aspects of sleep in people with insomnia and other sleep problems. The researchers reviewed 19 studies that involved different types of yoga interventions for different populations. They concluded that yoga had beneficial effects on sleep onset latency, total sleep time, sleep efficiency, and subjective sleep quality.
To practice yoga for insomnia, you can join a class, use an app, or follow an online video. You can do yoga at any time of the day, but avoid doing it right before bed as it may stimulate you too much. Choose gentle and relaxing poses that suit your level of fitness and flexibility. Breathe deeply and slowly as you move through the poses.
- Exercise
Exercise is one of the best things you can do for your physical and mental health. Exercise can help you maintain a healthy weight, strengthen your heart, lower your blood pressure, boost your mood, and reduce stress. It can also improve your sleep quality and quantity.
A 2018 systematic review published in Advances in Preventive Medicine found that exercise had positive effects on sleep in people with insomnia. The researchers reviewed 34 studies that involved different types of exercise interventions for different populations. They found that exercise improved sleep onset latency, total sleep time, sleep efficiency, and subjective sleep quality.
To exercise for insomnia, you can choose any activity that you enjoy and that raises your heart rate moderately. You can walk, jog, bike, swim, dance, or play sports. You can exercise at any time of the day, but avoid doing it too close to bedtime as it may keep you awake. Aim to do at least 150 minutes of moderate-intensity exercise per week.
- Lavender oil
Lavender oil is an essential oil that comes from the lavender plant. Lavender oil has a pleasant floral scent that is widely used in aromatherapy for its relaxing and soothing properties. Lavender oil can help you reduce stress, anxiety, depression, and pain. It can also help you sleep better and longer.
A 2017 meta-analysis published in the Journal of Alternative and Complementary Medicine found that lavender oil improved sleep quality and duration in people with insomnia and other sleep disorders. The researchers reviewed 12 studies that involved different ways of using lavender oil for different populations. They found that lavender oil had beneficial effects on sleep onset latency, total sleep time, sleep efficiency, and subjective sleep quality.
To use lavender oil for insomnia, you can inhale it directly from the bottle, diffuse it in your bedroom, or apply it to your skin. You can also add a few drops of lavender oil to your bath water, pillow, or bed sheets. Use lavender oil sparingly and with caution, as it may cause allergic reactions or interact with certain medications.
Insomnia is a common and frustrating problem that can affect your health and well-being. However, you don’t have to suffer in silence. There are many natural and effective home remedies that can help you get the rest you need. Try some of these remedies tonight and see how they work for you.
Remember, if your insomnia persists or worsens, you should consult your doctor for a proper diagnosis and treatment. You may have an underlying medical condition or a sleep disorder that requires professional attention. Your doctor may also prescribe medication or refer you to a sleep specialist or a cognitive-behavioral therapist. Don’t let insomnia rob you of it. Take action today and enjoy a better tomorrow.
