How do cure the problem of sleeping naturally?

This is a common sleeping disorder in people nowadays. And we all know sleeping pattern varies from person to person, adults need 7 hours of sleep at least because of this your patterns disturbed. Here are some home remedies to cure your sleep naturally

# Remedy 1: Mindfulness meditation:

• It consists of steady and slow breathing in the sitting position quietly.
• Observe your breath, thoughts, body, feelings, and sensations as they arise and pass.
• It will help you to improve concentration, reduce stress, and will help you in boosting your immunity.
• According to your need you can meditate. If you don’t have time for a longer session you can meditate for 15 minutes in the morning or the evening.
• Either join meditation classes or do an online guided meditation.
• It is safe to practice but if it has the potential to bring out strong emotions and they are affecting you then discontinue the practice.
• You should attend a weekly meditation class and then practice at home.

# Remedy 2: Yoga:

• The system of breathing, exercise, healing, and relaxation.
• It provides a positive effect on sleep quality.
• It will also help you to improve physical functioning, boost mental focus, and alleviate stress.
• While performing yoga your movement will be slow and controlled which will help you to stay present and focused.
• Restorative and yin yoga would be a great option for better sleep.

Some yoga postures to cure insomnia:

1. Standing forward bend (Uttanasana)

2. Plow pose ( halasana)

3. Child pose (shishuasana)

4. legs up by the support of a wall ( viparita Karani)

5. Corpse pose (savasana)

If you can’t perform any of these poses don’t push yourself to do it. Forcing yourself to do it may result in injury.

# Remedy 3: Exercise:

• Doing exercise on regular basis will enhance your mood, provides you with more energy, aid in weight loss, and promote better sleep.
• Exercise 150 minutes per week for 6 months and have seen those who perform this shows reduced symptoms of depression and anxiety.
• You should perform 20 minutes of exercise every day to receive more benefits from exercise.
• Practice with care and try to avoid getting injured, and exercise according to your body.
• You can too add vigorous aerobic exercise and strength training to your routine.

# Remedy 4: Melatonin:

• It will enhance the quality of your sleep and helps you to asleep more easily.
• Researchers found out that it improves sleeping patterns in people with cancer and insomnia.
• Intake 1-5 mg of melatonin 30 minutes to 2 hours before you go to bed.
• Try to intake small amounts as large amounts will cause side effects to your body.
• It may cause- depression, headaches, irritability, stomach cramps, and dizziness.
• It is safe to intake for a short period only.

# Remedy 5: Massage:

• Massage reduces feelings of pain, anxiety, and depression.
• It will be more beneficial to take a massage from your partner or friend than a professional massage.
• It is generally safe, check with your doctor about any side effects it causes to your body or not.
• Firstly, do a patch test before continuing it if you have sensitive skin.

# Remedy 6: lavender oil:

• It helps you to improve your mood, reduce pain, and promote sleep and taking it orally will be more effective.
• Results show that lavender oil capsules are beneficial in improving sleep patterns in people who are suffering from depression when taken with an antidepressant.
• Take 20 to 80 mg of lavender oil orally each day or as directed or you can spray oil on your pillow too.
• Its tea is also the best option.

Tips and tricks:

• Avoid the intake of coffee, nicotine, alcohol, and caffeine so that they can’t affect your sleep
• Eat a light meal 2 hours before your bedtime.
• Exercise regularly and stay active.
• Before your bedtime tries to take a hot bath.
• Avoid using phones one to 2 hours before sleep.
• You should keep your bedroom dark and cool for better sleep.
• When you are tired just go to bed and sleep.
• If you didn’t sleep within 20 minutes after you go to bed then get out of bed.

The bottom line:

Insomnia is a problem as it causes headaches, anxiety, and many more because you are not getting proper sleep. Try to eat healthy food and meal and perform yoga to get your body relaxed. Try to avoid using a mobile phone or any other type of screen and sleep as soon you feel tired.

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