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Sleepiness is a widespread disorder that affects millions of people around the world. It could cause difficulty sleeping, staying awake, or getting up in the morning too early and then not being capable of returning to sleep. Insomnia can have a significant impact on health and well-being, resulting in irritability, fatigue as well as more severe problems with your health. Various medical treatment options are available; many prefer home remedies. In this article, we’ll discuss 26 at-home solutions for insomnia and some options in the medical field for people who require additional assistance.

What Causes Insomnia?

Before exploring the solutions, you can consider and understand the reasons behind your sleepiness. The most common causes are:

• Anxiety or stress
• Poor sleep habits
• Irregular sleep schedule
• Caffeine or alcohol consumption
• Medical conditions (e.g., chronic pain, asthma, or acid reflux)
• Sleep-related medications can be a source of trouble.
• Factors that affect the environment (e.g. sound lights, for instance, or an uncomfortable mattress)

26 Home Remedies for Insomnia

Here are 26 natural ways to improve your sleep:

Establish a Sleep Routine

Sleep in and wake up around the same time throughout the day, even during weekend days. This will help regulate your body’s internal clock.

Create a Relaxing Bedtime Ritual

Enjoy a relaxing bath, relax with a book or try yoga to let the body know it’s time for you to end your day.

Limit Screen Time Before Bed

The blue light emitted from tablets, phones, and computers can disrupt melatonin production. Make sure to turn off your screens at least an hour before going to bed.

Keep Your Bedroom Cool

A more fabulous room (around 60-67°F or 15-19°C) is perfect for sleeping. Make use of fans or alter the thermostat to provide a comfortable environment.

Use Blackout Curtains

You should block out all light sources that could disrupt your sleeping.

Try Aromatherapy

Essential oils such as lavender, Chamomile and bergamot aid in relaxation. Use a diffuser, or apply some oil diluted on the temples of your wrists.

Drink Herbal Tea

Valerian root, Chamomile or passionflower teas can provide soothing effects.

Practice Deep Breathing

Deep breathing can ease stress and help prepare your body for sleep.

Try Progressive Muscle Relaxation

Tension and relax every muscle throughout your body, beginning at your toes before working towards the top.

Avoid Caffeine in the Afternoon

Caffeine will remain within your body for as long as 8 hours. Beware of tea, coffee, and energy drinks after 2 PM.

Limit Alcohol

Although Alcohol can make you feel sleepy, it may alter your sleep pattern into the evening.

Exercise Regularly

Regular physical exercise is a great way to increase sleep quality. However, be sure to avoid intense exercise before bed.

Eat a Light Snack Before Bed

A tiny snack such as almonds, bananas or crackers made from whole grains can maintain your blood sugar levels.

Avoid Heavy Meals at Night

Ingestion of large and spicy food before bed may make you uncomfortable and disrupt sleep.

Use White Noise

An audio white noise system or an app may help to drown out the rumbling sound.

Try Acupressure

Applying gentle pressure to particular areas of your body, such as the space between your eyebrows, can help you relax.

Meditate

Meditation with mindfulness can calm your mind and ease anxiety.

Write in a Journal

Writing down any worries or thoughts before bed will help calm your mind.

Use a Weighted Blanket

Weighted blankets can be calming because of the gentle pressure they exert.

Try Magnesium

Magnesium relaxes muscles naturally. Take a magnesium supplement or consume foods rich in the mineral, such as spinach, almonds, and seeds.

Sip Warm Milk

Tryptophan in warm milk can cause sleepiness.

Avoid Naps

Avoid napping in the Afternoon if you find it difficult to sleep at night.

Get Sunlight During the Day

Natural light exposure during the day can help regulate your sleep cycle.

Try Tart Cherry Juice

The tart cherries contain melatonin. A small glass of wine before going to bed can help.

Use a Comfortable Mattress and Pillows

Consider buying a supportive mattress and pillow to support your preferred sleeping position.

Consider Cognitive Behavioral Therapy (CBT)

The CBT program for insomnia helps to identify the thoughts and behaviours that cause sleep issues and help you change them.

Medical Treatments for Insomnia

You may need to consider medical treatment if home remedies don’t work. Consult a medical professional before taking any medications.

Over-the-Counter Sleep Aids

Antihistamines: Diphenhydramine or doxylamine can be used to treat occasional insomnia, but they may make you drowsy the following day.

Melatonin Supplements: You can use these to regulate your sleep/wake cycle, mainly if you are jet lagged or working shifts.

Prescription Medications

Benzodiazepines: Sedatives like lorazepam or temazepam can treat short-term sleeplessness.

Non-Benzodiazepine Hypnotics: For insomnia, a standard prescription is for Zolpidem or Ambien (Lunesta), eszopiclone and zaleplon.

Antidepressants: Antidepressants like trazodone and amitriptyline are often prescribed for sleeping off-label.

Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I is a non-drug therapy that is highly effective in treating insomnia’s underlying causes.

Light Therapy

The light therapy will help you reset your circadian clock, mainly if the insomnia you are experiencing is due to SAD (seasonal affective disorder).

Prescription Melatonin Agonists

Ramelteon, also known as Rozerem (melatonin), is a medication doctors prescribe that helps regulate sleep.

When to See a Doctor

Consult a doctor if your insomnia lasts more than several weeks or if it significantly impacts your life. The healthcare provider can identify underlying problems and prescribe appropriate treatment.

Conclusion

There are natural and medical remedies that can help with insomnia. If lifestyle and home remedies don’t help, seek out professional assistance. Sleep is vital to your health, so make sure you prioritize it.

Sweet dreams! 🌙