Having problems falling asleep makes you nervous, which makes it even harder to fall asleep. Insomnia can be occasional and long-term, and both types have negative physical and mental health effects.
A good night’s sleep is essential for your body and mind to work properly. Fortunately, there are natural aids and remedies that can help beat insomnia. Here’s what you can do to get better rest and fall asleep easier!
CBD has taken the market by storm and gained a huge user base over the last few years. It’s the non-psychoactive component of hemp and cannabis that can provide stress and anxiety relief. By providing relaxation, cannabidiol can get you in a sleeping mood and help beat insomnia.
To maximize its potential, you’ll need top-quality CBD products. If you read the JustCBD gummies purity review, you’ll find CBD sweets of different potencies. It’s best to start with low doses, such as ten milligrams per gummy. From there, you can increase the dose until you experience optimal effects and feel entirely relaxed.
Melatonin is a hormone that “tells” your organism it’s time to sleep. The human body produces it naturally, and its production depends on the time of day. Your organism should make more melatonin in the evening, but different factors could affect its production.
It’s why doctors often prescribe melatonin supplements for sleep disorders. They are available over the counter because they seem safe for short-term use. Follow the dose recommended on the label, although the usual range is from three to ten milligrams a couple of hours before sleeping.
Lavender, Valerian Root, and Passionflower
These are famous herbal-based supplements used to relax and achieve calmness. Lavender is famous for its soothing scent, which is why you can even use this plant in aromatherapy. Placing dried purple flowers or scented candles with lavender could help you feel calmer.
Valerian is a popular choice as a herbal supplement that promotes sleep. While a single pill or a cup of tea could deliver short-term effects, you’ll also notice long-term benefits when consuming valerian root regularly. Those include improved sleep duration and quality.
Similar reports exist for passionflower or maypop. It seems that taking passionflower extract better affects sleep quality than this herb’s tea.
You might have a hard day loaded with meetings, chores, and other activities. If that happens (and you avoid long naps), you should be tired in the evening. But if your schedule isn’t busy, physical exercise is the best way to utilize energy.
The term “exercise” refers to any physical activity. Can you gather a group of friends to play basketball? Do you feel like hiking in the woods? Or you’d prefer hitting the gym and exercising with dumbbells?
The main consideration is to fit the exercise type and intensity to your preference. For some people, a walk is enough to spend enough energy. Others will require more intense training.
Also, don’t exercise right before sleeping. Instead, focus on being physically active for about 3-4 hours before heading to bed. That should give your body enough time to switch to resting mode.
The best way to get in a sleeping mood is to avoid stress and focus on relaxing before bedtime. So, set aside an hour or two when you’ll turn off from all the external factors.
Focus on activities that you find relaxing, but avoid watching TV or using tech devices. Instead, pick a good book, talk to your household members, or listen to music. You can even try meditation or tai chi or grab a journal and write down your thoughts about the day. Finally, a hot shower can assist in dropping your body’s overall temperature, which helps it to get the message it’s time to sleep.
A Low-Light Environment
Don’t underestimate the important of the sleeping environment to beat insomnia. If you are trying to fall asleep with the TV on, the odds are it’ll wake you up after a few minutes. Noise could also disrupt sleep quality and cause bad dreams. But while minimizing noise is important, it’s critical to have a low-light environment.
Melatonin production is higher in low-light conditions. That means your body will produce more “sleeping hormone” if there’s minimal light exposure. It’s why you should avoid browsing your phone while in bed. If you are reading the book, dim the light to the minimum necessary.
If you want to beat insomnia, the key is to relax and get into a sleeping mood. Building a bedtime routine and optimizing the sleeping environment are important. Regular physical activity and spending enough energy around the day will help you feel more tired at night.
It shouldn’t take more than 10-20 minutes to fall asleep after hitting the bed. If you fail, get up and engage in a relaxing activity. Take a supplement like melatonin or CBD oil, and don’t go to bed again until you feel sleepy. As time passes, combining the tips mentioned in this article will help deal with insomnia and ensure optimal sleep quality!