Many people experience short-term insomnia. This common sleep disorder can make it difficult to fall asleep and stay asleep until it’s time to wake up.
Although the amount of sleep needed varies from person to person, most adults need at least seven hours of sleep a night. If your sleeping patterns are affecting your quality of life, home remedies may be able to help.
In case you missed the memo, being physically active is essential for sleeping well. Mounting evidence shows that people who exercise regularly tend to snooze better than their couch potato counterparts—especially when it comes to those with chronic insomnia.
Another method is warm baths. Warm baths have been a well-known remedy for years for many people with insomnia or who have difficulty falling asleep. It’s been hypothesized that a warm bath helps because warm water relaxes the body and possibly because our core body temperature tends to drop after a bath.
The warm bath cools the body down by improving the blood circulation from the core of the body to its periphery — that is, to the hands and feet. It appears that this will help improve sleep quality. If you don’t have hot water, you can call hot water repairs in Sydney to help you to make it. They can provide you various choices of hot water systems that can meet your needs.
The sun might force you awake in the morning, but it’s also essential for helping you achieve restful sleep at night. That’s because your body relies on natural light to figure out what time it is, and determine whether to pump out energizing hormones or ones that leave you feeling relaxed and sleepy, like melatonin.
In other words, daylight helps your body’s natural clock—which is dictated by the 24-hour cycle of day and night—knows when to feel awake and when to feel tired. When your hypothalamus—the gland responsible for regulating sleep and energy levels—senses a change in light, it tells your body to ramp up or ramp down its production of the sleep hormone melatonin. During the day, you feel energized and alert because you don’t produce much melatonin. At night, you produce more, so you feel sleepy.
It might seem tempting, but sleeping until noon on Saturday will only disrupt your biological clock and cause more sleep problems. Going to bed at the same time every night even on weekends, holidays, and other days off helps to establish your internal sleep/wake clock and reduces the amount of tossing and turning required to fall asleep.
It might seem surprising, but the things that you eat and drink could play a role in whether you drift off to sleep soundly or spend half the night tossing and turning. In fact, many edibles actually contain chemical properties that can make you feel relaxed or drowsy.
For example almonds, the crunchy nuts, too, contain plenty of grog-inducing tryptophan. But that’s not all. Almonds are a good source of both calcium and magnesium, two minerals that experts say are important for achieving quality sleep.
You may find it beneficial to have plan for what to do when you can’t sleep. You may decide to focus on relaxing in bed without sleeping, move to another room to do something relaxing, or get up and do something more active and productive. Find what works for you.
Keeping a sleep journal may help you identify any factors contributing to your insomnia. Be sure to record your nighttime routine, anything you had to eat or drink, and any medications you may be taking.