Home remedies for trouble sleeping.
Millions of Americans experience trouble sleeping at night. In fact, a whopping 45 percent of people across the nation indicated that a lack of sleep detrimentally affected their ability to complete daily activities at least once over the period of a week. Poor sleeping habits can have devastating effects on overall health, physical fitness, and psychological state. Adults need at least 7 and 9 hours of sleep every night to support the immune system, hormone production, and cognition. If you have trouble sleeping, check out these natural home remedies that can help get you to sleep, sleep soundly, and wake up feeling rejuvenated and refreshed.
- Avoid doing anything too strenuous too close to bedtime
This can cause you to become too alert to fall asleep. Don’t hit the gym or practice sprints before bedtime. You want to be as relaxed as possible in the two to three hours before you plan to hit the sack.
- Establish a relaxing routine
Create a routine to unwind before bed. This can be anything that you enjoy, from reading a book, having some herbal tea, stretching, taking a bath, or all of the above!
- Use lavender essential oil
Lavender essential oil can be used aromatically as a powerful sleeping aid. The pleasant scent of lavender oil is a well-known tonic for the nervous system. It can help you to sleep and even improve the quality of your sleep. Tap a couple of drops onto your temples or drop some onto your pillow before bedtime.
- Keep things cool and dark
If your bedroom is cool and dark, it can help you to sleep better. The body typically needs darkness to trigger the production of the sleep hormone, melatonin. The dropping of your body temperature can also stimulate the onset of sleep.
- Manage stress
If you are having trouble sleeping at night, it might be because you’re filled with adrenaline. The body cannot switch from stress-mode to the rest-mode, so you need to learn how to manage the stress that occurs during the day. Yoga, meditation, and deep breathing exercises can help you to relieve stress before bedtime.
- Maintain physical exercise
Physical exercise is essential for maintaining general health and can help curb insomnia. Regular exercise helps to release natural hormones, including sleep hormones like melatonin. Some studies have found that working out can be just as effective for insomnia as sleeping pills, so get out there and go for a run (just not right before bedtime!).
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