No doubt you experience the occasional sleepless night. But what happens when it becomes habitual? When it turns into insomnia? What can you do about it?
First, know there are two types of insomnia:
- Acute Insomnia – trouble sleeping for just a few days or weeks.
- Chronic Insomnia – trouble sleeping for one month or more.
While we do suggest you seek a doctor’s advice if this becomes chronic, there are a few things you can explore first. For instance, if you are having problems falling asleep even though you’re tired, you can try these natural remedies first.
The Best Natural Remedies for Insomnia
Try Yoga Poses for Sleep
Whether you’re into yoga or not, it may be beneficial to explore some yoga poses to help you get to sleep. Many poses can help you feel so relaxed that you’ll fall asleep faster.
Try a Standing Forward Bend by placing your legs hip-distance apart and folding forward, extending your arms toward the floor and reaching your head towards the ground. Try placing yoga blocks under the crown of your head to rest on and allow the body to relax. Stay in that position for ten deep breaths and then slowly rise back up to a standing position.
Next, sit and do a Cross-Legged Pose on your bed or floor. Wrap your arms around one another in Eagle Pose (intertwined) and fold forward over your legs. Now, take 5 deep breaths, sit up, and then put the other leg in front of and switch arm positions. Now, fold forward again for 5 more breaths.
Practice Meditation for Sleep
Don’t dismiss meditation as a posible solution to insomnia. There has been a lot of research on the health benefits of mediation and a new study shows it can help those who suffer from chronic insomnia. Study subjecs with insomnia combined mindfulness practices like meditation with helpful behavioral sleep tips and it was found they experienced fewer sleep disruptions throughout the night.
If you’ve never tried meditation, give it a try for about 10 minutes a day while in bed, using a free app like Insight Timer, Headspace, Inscape or Calm, to name a few. Search for apps under “sleep meditation” to make sure you’re getting one that will prep you for a restful deep sleep. It definitely helps to turn off any digital devices in your room, first!
Try CBD Oil for Insomnia
Many people report that smoking cannabis helps them sleep. We don’t, of course, advocate doing anything illegal but there is a legally available option to help you relax and possibly fall asleep sooner. It’s cannabidiol, or CBD oil.
This is a chemical compound found in cannabis that is legal in all 50 states. The compound seems to have a therapeutic calming and anti-anxiety effect that is a potentially natural treatment for insomnia. And, there are some studies that have found that CBD can help with sleep issues due to chronic pain. But, reseach is still being done so please check with your doctor before trying this remedy for sleep.
Listen to a Sleep Story
Bedtime stories arenʼt just for kids! Sleep app companies are introducing bedtime stories or “sleep stories” in addition to meditation tracks to help users fall asleep. Millions of adults are listening to relaxing bedtime stories that lure them to sleep. Try out Sleep Stories on the Calm app to reduce racing thoughts so you can drift off to sleep.
Essential Oils for Sleep
No doubt you’ve heard that lavender is a soothing scent that may help you feel calm and relaxed. There have been some studies that have found that inhaling lavender odor can help solve some sleep issues, like mild insomnia.
Try adding a few drops of lavender essential oil to a tissue or cloth and taking a few deep, relaxing inhales while laying in bed. Or, try adding a few drops of lavender to an aromatherapy diffuser with water. Try breathing that as you go to sleep.
If you’re having problems with getting a routine restful sleep, know that you’re not alone with your insomnia. There are millions of people who have trouble sleeping every night. So, before you go see a doctor, try some of these simple home remedies first. You may be surprised what works for you!