Insomnia is a sleep disorder characterized by difficulty falling asleep, shallow sleep, or waking up too early and not being able to fall back asleep. Insomnia negatively affects the quality of life, leading to fatigue, decreased concentration, irritability, and long-term increased risk of cardiovascular diseases, depression, and more. Instead of relying on sleep medication, many people turn to 5 natural ways to combat insomnia to improve sleep safely and sustainably.
Sleep hygiene
One of the natural remedies for insomnia is sleep hygiene, which involves adopting good habits to create favorable conditions for a good night’s sleep. Some sleep hygiene tips you should apply include:
- Maintaining a regular sleep schedule: Go to bed and wake up at the same time every day.
Maintain a regular sleep schedule: Go to bed and wake up at the same time every day
- Creating an ideal sleep environment: The bedroom should be dark, quiet, cool, and used only for sleeping.
- Limiting electronic devices: Blue light from phones, tablets, etc., disrupts the production of melatonin – the hormone that regulates sleep.
- Avoiding stimulants: Avoid caffeine, tea, alcohol, and cigarettes in the afternoon and evening.
- Relaxing before bed: Taking a warm bath, soaking your feet in warm water with ginger, or reading a book can help relax the body and promote better sleep.
Dietary support for sleep – one of the 5 natural ways to combat insomnia
What you eat and drink also significantly impacts the quality of your sleep. Building an eating routine that promotes good sleep through the following considerations:
- Supplementing with magnesium and calcium-rich foods: Magnesium helps relax muscles, reduce tension, while calcium supports the brain in using tryptophan to produce melatonin. Good foods include leafy greens, avocados, various seeds, milk, etc.
- Limiting hard-to-digest foods: Oily and spicy foods make the digestive system work harder, potentially leading to difficulty falling asleep.
- Avoiding excessive fluid intake: Limiting fluid intake before bedtime helps reduce the need to wake up to urinate during the night, disrupting sleep.
Relaxation techniques
Stress and anxiety are common causes of insomnia. Relaxation techniques to aid sleep include:
- Meditation: Sitting or lying in a comfortable position, closing your eyes, focusing on your breath or a word, image to calm the mind. Regular meditation helps reduce levels of the stress hormone cortisol.
- Yoga: Gentle yoga poses combined with deep breathing help reduce anxiety, increase flexibility, and facilitate sleep.
Gentle yoga movements combined with deep breathing help reduce anxiety, increase flexibility, and help you fall asleep easily
- Deep breathing exercises: Inhaling slowly through the nose, holding the breath for a few seconds, then exhaling slowly through the mouth. Repeat several times.
Regular exercise
Regular exercise brings numerous benefits to both physical and mental health. Several studies also indicate that moderate-intensity physical activities help reduce stress and improve sleep.
- Best time to exercise: Ideally in the morning or afternoon, avoiding exercising too close to bedtime.
- Suitable activities: Walking briskly, jogging, swimming, cycling, etc.
Herbal support – one of the 5 natural ways to combat insomnia
Some herbs have mild sedative effects and can be used as a herbal sleep aid when experiencing prolonged insomnia. However, it’s essential to note:
- Chamomile: Known for its relaxing properties, it helps reduce anxiety.
- Valerian: Helps improve sleep quality.
Valerian helps improve sleep quality
- Lavender: Reduces stress, promoting easier sleep.
Note: Consult a doctor before using herbs, especially pregnant or breastfeeding women, or individuals with underlying medical conditions.
Some frequently asked questions about the topic “5 natural ways to combat insomnia”
Here are 5 frequently asked questions related to the topic “5 natural ways to fight insomnia”:
How long does it take for natural remedies for insomnia to take effect?
There is no exact answer to this question. Natural sleep improvement solutions require time and consistency to be effective. Some people may notice positive changes after a few days, while others may need several weeks or longer. The key is to choose suitable methods and apply them regularly as part of a healthy lifestyle.
Can everyone use natural insomnia remedies?
Most natural sleep methods are safe for healthy adults. However, there are some considerations: Pregnant or breastfeeding women: Consult a doctor before using herbal sleep aids. Individuals with underlying medical conditions: Consult a doctor to ensure that the methods do not conflict with current health conditions or medications. Severe and prolonged insomnia: Chronic insomnia may be caused by psychological or physical health conditions. In such cases, seeking medical advice is necessary.
Besides the methods mentioned above, are there any other natural ways to improve sleep?
Some other methods include: Acupressure: Pressing acupuncture points such as An Mien, Shen Men, etc., can help relax and promote sleep. Relaxation massage: Gentle head and neck massage before bed can also help relieve tension.
I sleep for 7-8 hours but still feel tired and groggy. Why is that?
Getting enough sleep is important, but sleep quality matters more. If you often wake up during the night, have fragmented sleep, then even if you’ve slept the recommended hours, you may not be fully rested. Pay attention to sleep hygiene, limit electronic device use before bedtime, and create an ideal sleep environment.
Are there any dietary supplements that support insomnia treatment?
Some natural ingredients commonly found in supplements such as melatonin, L-theanine, etc., support sleep. However, remember: Consult a doctor or pharmacist before use, especially for those with underlying health conditions. Avoid misuse and long-term use. Prioritize improving sleep with healthy, sustainable natural sleep methods.
Scientific evidence on “5 natural ways to combat insomnia”
Below are some scientific references on “5 natural ways to fight insomnia”:
- A study published in the journal Sleep showed that maintaining a regular sleep schedule, limiting electronic device use before sleep, and creating a dark, quiet bedroom significantly improved sleep quality.
- Another study in the Sleep Research journal demonstrated that taking a warm bath before sleep helped relax muscles, reduce tension, and promote better sleep.
- According to research in the Nutrition journal, consuming magnesium-rich foods such as leafy greens, beans, almonds, etc., helps increase melatonin production, thereby improving sleep quality.
- A study in the European Journal of Preventive Medicine found that the Mediterranean diet, rich in fruits, vegetables, whole grains, etc., was associated with a reduced risk of insomnia.
- According to the Centers for Disease Control and Prevention (CDC), exercising for 30 minutes daily, most days of the week, improves sleep quality and reduces the risk of insomnia.
Insomnia can be effectively improved through natural sleep improvement methods. Apply the 5 natural ways to combat insomnia mentioned above, combined with adjusting your lifestyle to achieve good sleep and a refreshed mind every day. If insomnia persists and is severe, don’t hesitate to seek medical advice to identify the cause and appropriate treatment.
References:
https://www.headspace.com/articles/how-to-relieve-stress
https://pubmed.ncbi.nlm.nih.gov/33175980/
https://www.sleepfoundation.org/
Kiểm Duyệt Nội Dung
More than 10 years of marketing communications experience in the medical and health field.
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