The overwhelming array of products and home sleep remedies on the market today can make it difficult to find a sleeping remedy that works. What these products do not make clear is that there are two types of insomnia, primary and secondary. Primary insomnia is a sleep issue lasting over a month that requires medical treatment. Secondary insomnia, on the other hand, is often a symptom of lifestyle choices and diet. In these cases, at-home sleep remedies can cure insomnia. If home sleep remedies are not effective, they can serve as a point of departure in discussions with medical care providers.
Relax Before Bed
Spending an hour winding down before bed is the easiest home sleep remedy to consider. Try reading with a soft warm light near the bed. Draw a bath or take a steamy shower to relax. Make an agreement with your partner not to have arguments and stressful conversations after 8 p.m., as they can contribute to a poor night's sleep as well as nightmares. By respecting the boundaries of sleep, many people find their insomnia vanishes like a bad dream.
Move More
Regular exercise can reduce stress and directly promote a strong sleep cycle at night. Exercising before bed, however, can cause sleeplessness, so keep the workout confined to the morning or afternoon hours. The Medline Plus Health Encyclopedia website suggests that aerobic exercise, in particular, can help not only with falling asleep quickly, but also with securing the restorative effects of uninterrupted deep sleep. Some easy ways to get moderate exercise at home include stair-running, Pilates, using the treadmill and good old-fashioned calisthenics.
Snack Before Bed
Eating a snack before bed can assist with falling asleep, but it matters what you eat. Stay away from sugary snacks, as well as meat and heavy dairy products. Instead, try a carbohydrate snack, like pasta or potatoes. Grains have the added bonus of containing tryptophan, the natural sleep aid that is most often associated with turkey dinners. Also, stay away from alcohol. That nightcap may help tonight, but it is associated with increasing insomnia in the long-term.
Try Aromatherapy
Try a natural sleep herb, such as lavender. Lavender is mostly knows for its soothing smell as an aromatherapy herb, but it also can be taken in small doses as an essential oil. The University of Maryland Medical Center reports that lavender has been found in several studies to promote relaxation, sleepiness and an improved quality of sleep.
Stretch with Yoga
The National Institutes of Health reports that yoga is an effective at-home treatment for insomnia. This ancient art of balance, breath work and stretching has also been found to ease stress and anxiety. Try 10 to 15 minutes of yoga before bed to get into the mindset for getting to sleep. This can be a wonderful way to end the day. Pulling out the yoga mat is also an indicator to others in the house that you should not be bothered, unless it is an emergency.
