Lifestyle

8 non-fussy and natural Insomnia remedies you need to try

8 non-fussy and natural Insomnia remedies you need to try

Anyone who has experienced a lack of sleep for days on end can tell you it does not feel good to move from one day to the other in a total daze. A lack of proper sleep and rest for three days can turn the most peaceful person irritable, and the eye bags are a bonus we did not sing up for. About 70 million Americans deal with sleep disorders every year and about 33% to 50% of them suffer from insomnia. Loading up on caffeine or cigarettes or sleeping pills, which become a common go-to for many people, can worsen the symptoms or produce withdrawal symptoms instead of helping you get qualitative rest.  

Sleep issues not only affect your mood and productivity but they can also impact your physical health by undermining your nervous system, motor function, concentration and memory, weight gain, digestive issues, elevation in your blood pressure, immune system impairment, anxiety, and restlessness, among others. Here are a few things you can do, to get your quota of 8 hours of beauty sleep!

1. Get the body moving

According to studies, working out in the morning is linked to a good night’s sleep. This is because it signals your body to produce melatonin that helps you to sleep better. Yoga, gyming, running-any form of exercise releases important feel-good hormones as well that help you deal with symptoms of insomnia including anxiety and depression. Though, you may do well by working out in the morning versus during the evening. You do not want the adrenaline gushing through your system, while you are trying to sleep.

2. Tips around the bed space for better sleep

  • Let the bed be used only during sleep. Avoid using it for sitting, studying, and lazing around during the day.
  • Do not sleep during the afternoon
  • Make sure the bedroom is darkened, quiet, comfortably heated, and free of clutter. Any light causes your brain to reduce the release of melatonin, which you need for good sleep.

3.  Aromatherapy

 

Aromatherapy is a popularly recommended tool for a completely relaxing sleep, with your senses full and satisfied. The soothing aromas of cardamom, vetiver, lavender, sandalwood, or geranium can help with stress relief, better mood, and improve the quality of your sleep.

Shankara’s Aromatherapy Collection is a calming gift for the senses. Aromatherapy is an ideal product to come home to, after a long day of handling office work, domestic chores, and cleaning up. Soothing and sensually invigorating aromatherapy is as good as it gets. It is known to aid sleep, reduce stress, transform negative emotions and calm the frayed nerves. Shankara’s Aromatherapy collection balances all the three doshas and brings together the following formulations of essential oils:

Grounding and Centering: Essential oils from Cardamom, Sandalwood EO, and Vetiver

Cooling and Soothing: Essential oils from Sandalwood, Lavender, Geranium

Stimulating and Invigorating: EO from Lemon, Bergamot, Cypress and Grapefruit.

4. Some dietary tips to improve the quality of your sleep

  • It helps your sleep if you can have your last meal at least a couple of hours before going to sleep.
  • Take a nice gentle walk after you finish your meals, for not more than 10-15 minutes.
  • Have a light supper. Do not overeat or starve. Both can be impediments to good sleep.
  • You can have foods rich in complex carbohydrates in your dinner. They produce tryptophan and serotonin in the body which induces sleep.
  • You can have walnuts, mustard seeds, chia seeds, rice, barley, cherries, grapes, almonds, and flax seeds. They come loaded with melatonin.
  • Hydrate throughout the day but take it easy before your bedtime. You can time your bladder accordingly, so it does not disrupt your sleep.
  • Avoid alcohol or nicotine intake as much as you can, especially if you have sleep issues.
  • You can replace caffeinated products with herbal teas such as a cup of fennel tea with honey, mint tea, or warm milk with honey, lavender, or chamomile tea.

5. Ayurvedic remedies for better sleep

Ayurvedic modalities like abhyanga (full body massage) use specific pressure points that induce relaxation and deeper sleep. Self-abhyanga can also be highly beneficial when you do it properly. Here’s everything you need to know about abhyanga. Shirodhara is one of the most effective Ayurvedic treatment options for insomnia and anxiety issues, where the expert therapists pour specific herbal oils from a given height steadily on the forehead.

Additional Ayurvedic tips to sleep better!

  • You can try pouring a drop of ghee or clarified butter into your nostril for better sleep.
  • Go to bed after washing your feet well.
  •  Massage your feet and head. You can try Shankara’s Nourishing Foot Oil. As you do that, you allow the oozing goodness of 22 exotic essential oils including sunflower, sesame, kukui nut, jojoba, grapeseed, vitamin E Tocopherol, lemon basil, peppermint, butcher’s broom extract, dashmoola extract, neem extract, cardamom, cassia, camphor, lemongrass, tea tree, manjista extract, lavender, clove, ginger, olive leaves, ashwagandha extract, to be absorbed into the skin, that are deeply moisturizing and refreshing.

6. Have a non-negotiable sleep routine

Your body naturally retires by 10 PM, if not kept awake by our screen habits. It is a good time to listen to your body for the purposes of good sleep. But more than that, it is important to go to bed at the same time every night. This disciplines your brain to release melatonin at a specific time to aid your sleep cycle.

You have probably read enough already about why you need to log out of your devices a couple of hours before you want to sleep. The blue light emitted from your devices can interfere with the release of melatonin, which can in turn affect the quality of your sleep.

7. Get enough sun

Sleep issues and anxiety may be linked to improper production of melatonin in the body. You can increase it by allowing yourself some time in the sun first thing in the morning. Soak in the sun for about 15 minutes.

8. Yoga and breathwork

Studies show that practicing yoga releases feel-good hormones, and people sleep longer, faster and go back to sleep quickly if they wake up in the middle of the night. Some breathing exercises or pranayamas that you can practice to sleep better include chandrabhedana or left nostril breathing; bumblebee breath and victory breath.

Lifestyle

8 non-fussy and natural Insomnia remedies you need to try

8 non-fussy and natural Insomnia remedies you need to try

Anyone who has experienced a lack of sleep for days on end can tell you it does not feel good to move from one day to the other in a total daze. A lack of proper sleep and rest for three days can turn the most peaceful person irritable, and the eye bags are a bonus we did not sing up for. About 70 million Americans deal with sleep disorders every year and about 33% to 50% of them suffer from insomnia. Loading up on caffeine or cigarettes or sleeping pills, which become a common go-to for many people, can worsen the symptoms or produce withdrawal symptoms instead of helping you get qualitative rest.  

Sleep issues not only affect your mood and productivity but they can also impact your physical health by undermining your nervous system, motor function, concentration and memory, weight gain, digestive issues, elevation in your blood pressure, immune system impairment, anxiety, and restlessness, among others. Here are a few things you can do, to get your quota of 8 hours of beauty sleep!

1. Get the body moving

According to studies, working out in the morning is linked to a good night’s sleep. This is because it signals your body to produce melatonin that helps you to sleep better. Yoga, gyming, running-any form of exercise releases important feel-good hormones as well that help you deal with symptoms of insomnia including anxiety and depression. Though, you may do well by working out in the morning versus during the evening. You do not want the adrenaline gushing through your system, while you are trying to sleep.

2. Tips around the bed space for better sleep

  • Let the bed be used only during sleep. Avoid using it for sitting, studying, and lazing around during the day.
  • Do not sleep during the afternoon
  • Make sure the bedroom is darkened, quiet, comfortably heated, and free of clutter. Any light causes your brain to reduce the release of melatonin, which you need for good sleep.

3.  Aromatherapy

 

Aromatherapy is a popularly recommended tool for a completely relaxing sleep, with your senses full and satisfied. The soothing aromas of cardamom, vetiver, lavender, sandalwood, or geranium can help with stress relief, better mood, and improve the quality of your sleep.

Shankara’s Aromatherapy Collection is a calming gift for the senses. Aromatherapy is an ideal product to come home to, after a long day of handling office work, domestic chores, and cleaning up. Soothing and sensually invigorating aromatherapy is as good as it gets. It is known to aid sleep, reduce stress, transform negative emotions and calm the frayed nerves. Shankara’s Aromatherapy collection balances all the three doshas and brings together the following formulations of essential oils:

Grounding and Centering: Essential oils from Cardamom, Sandalwood EO, and Vetiver

Cooling and Soothing: Essential oils from Sandalwood, Lavender, Geranium

Stimulating and Invigorating: EO from Lemon, Bergamot, Cypress and Grapefruit.

4. Some dietary tips to improve the quality of your sleep

  • It helps your sleep if you can have your last meal at least a couple of hours before going to sleep.
  • Take a nice gentle walk after you finish your meals, for not more than 10-15 minutes.
  • Have a light supper. Do not overeat or starve. Both can be impediments to good sleep.
  • You can have foods rich in complex carbohydrates in your dinner. They produce tryptophan and serotonin in the body which induces sleep.
  • You can have walnuts, mustard seeds, chia seeds, rice, barley, cherries, grapes, almonds, and flax seeds. They come loaded with melatonin.
  • Hydrate throughout the day but take it easy before your bedtime. You can time your bladder accordingly, so it does not disrupt your sleep.
  • Avoid alcohol or nicotine intake as much as you can, especially if you have sleep issues.
  • You can replace caffeinated products with herbal teas such as a cup of fennel tea with honey, mint tea, or warm milk with honey, lavender, or chamomile tea.

5. Ayurvedic remedies for better sleep

Ayurvedic modalities like abhyanga (full body massage) use specific pressure points that induce relaxation and deeper sleep. Self-abhyanga can also be highly beneficial when you do it properly. Here’s everything you need to know about abhyanga. Shirodhara is one of the most effective Ayurvedic treatment options for insomnia and anxiety issues, where the expert therapists pour specific herbal oils from a given height steadily on the forehead.

Additional Ayurvedic tips to sleep better!

  • You can try pouring a drop of ghee or clarified butter into your nostril for better sleep.
  • Go to bed after washing your feet well.
  •  Massage your feet and head. You can try Shankara’s Nourishing Foot Oil. As you do that, you allow the oozing goodness of 22 exotic essential oils including sunflower, sesame, kukui nut, jojoba, grapeseed, vitamin E Tocopherol, lemon basil, peppermint, butcher’s broom extract, dashmoola extract, neem extract, cardamom, cassia, camphor, lemongrass, tea tree, manjista extract, lavender, clove, ginger, olive leaves, ashwagandha extract, to be absorbed into the skin, that are deeply moisturizing and refreshing.

6. Have a non-negotiable sleep routine

Your body naturally retires by 10 PM, if not kept awake by our screen habits. It is a good time to listen to your body for the purposes of good sleep. But more than that, it is important to go to bed at the same time every night. This disciplines your brain to release melatonin at a specific time to aid your sleep cycle.

You have probably read enough already about why you need to log out of your devices a couple of hours before you want to sleep. The blue light emitted from your devices can interfere with the release of melatonin, which can in turn affect the quality of your sleep.

7. Get enough sun

Sleep issues and anxiety may be linked to improper production of melatonin in the body. You can increase it by allowing yourself some time in the sun first thing in the morning. Soak in the sun for about 15 minutes.

8. Yoga and breathwork

Studies show that practicing yoga releases feel-good hormones, and people sleep longer, faster and go back to sleep quickly if they wake up in the middle of the night. Some breathing exercises or pranayamas that you can practice to sleep better include chandrabhedana or left nostril breathing; bumblebee breath and victory breath.

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