Although it is common to have the occasional sleepless night, insomnia is the inability to sleep or excessive wakening in the night that impairs daily functioning. According to the Centers for Disease Control and Prevention (CDC), more than one-third of adults routinely sleep fewer than three hours a night. That is not good news because of the benefits of adequate sleep range from better heart health and less stress to improved memory and weight loss.
Do you know about these three natural remedies that can beat insomnia?
Meditation and Relaxation Techniques
A regular meditation practice may help to promote sleep by slowing breathing and reducing stress hormone levels. Meditation is a technique that involves consciously directing one’s attention to an object of focus (such as breathing or a sound or word) in order to increase awareness, relax the body, and calm the mind. Some types of meditation include guided meditation, vipassana meditation, yoga nidra, body scan and the likes.
Yoga
A system of relaxation, breathing, exercise and healing with origins in Indian philosophy, yoga has been described as the union of mind, body, and spirit. A 2020 review study cited evidence that yoga (as well as mindfulness-based stress management and tai chi) can relieve insomnia symptoms.
Aromatherapy
English lavender aromatherapy oil has long been used as a folk remedy to help people fall asleep. It is one of the most soothing essential oils. Try putting a lavender sachet under your pillow or place one to two drops of lavender essential oil in a handkerchief. Or add several drops of lavender oil to a bath—the drop in body temperature after a warm bath also helps with sleep. Other aromatherapy oils believed to help with sleep are chamomile, bergamot, patchouli, and ylang-ylang.
A good night’s sleep is a beautiful thing. If you feel you are not getting enough sleep, or not enjoying quality sleep, these simple remedies can help contribute to a more restful night.
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