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Having trouble sleeping is normal to some degree. Every day is different: there are worries, stressful events, and even the last meal of the day can disrupt sleep. However, when the problem is constant, it is a sign that you may need help sleeping, including home remedies for insomnia.

Low-quality rest can influence your physical and emotional wellness, causing emotional episodes and expanding the gamble of sicknesses like diabetes and hypertension. To prevent all this from harming your quality of life, find out here how to combat insomnia from home with simple techniques. When lack of sleep is a constant problem, it’s a sign that you may need help sleeping, including home remedies for insomnia.

Insomnia causes
a guy working way past after sleeping time

What is insomnia?

Insomnia is a disorder characterized by difficulties falling asleep or staying asleep. Therefore, it goes beyond having a “bad night”, being very important that you take it seriously for all the implications it has for your well-being.

When a person has insomnia, they may have trouble sleeping every day (which is when it’s considered chronic) or from time to time. The condition to speak of “insomnia” is that the situation occurs at least 3 nights a week for 3 months or more.

If you are not sure if you have insomnia, then one way to clarify doubts is to check the symptoms. In addition to having a hard time falling asleep, examine how you feel the next day and look for signs like:

  • wake up earlier than usual
  • Fatigue
  • Irritability
  • concentration and memory problems
  • daytime sleepiness
  • causes of insomnia
  • Sleep problems are often related to other types of health conditions and poor lifestyle habits.

Generally speaking, the causes can be divided into primary and secondary.

The primaries include:

Stress is caused by everyday situations. External factors interrupt sleep, such as temperature, noise, or exposure to lights. Genetic predisposition.

Then there are the secondary causes like:

Anxiety, depression, and other mental health problems.
Certain medications, including antihistamines and antidepressants.
Illnesses of the endocrine framework, like hyperthyroidism.
Premenstrual syndrome and menopause.
A kettle with an infusion inside.
Drinking chamomile tea has been shown to decrease muscle tension and anxiety.

3 home remedies for insomnia

Now, how to combat insomnia from home and get results? The key is to reduce risk factors and adapt to the home environment.

1. Changes in diet

An essential aspect is to limit the consumption of the following foods, especially in the afternoon:

  • Chocolate
  • Caffeine
  • Sugar
  • Alcohol

In the meantime, it is recommended that you increase foods rich in magnesium, a natural sedative that you can find in legumes, green leafy vegetables, wheat bran, almonds, or whole grains.

2. Routine before the break

Avoid taking cough and cold medications before going to bed. Also, avoid activities before bedtime from being too stimulating, such as watching action series and violent movies. This will only put you on alert and make it harder for you to sleep.

Here are some ideas to reform your nightly habits and get better rest and avoid Insomnia:

  • Drink chamomile tea, it has been shown to reduce muscle tension and anxiety.
  • Gives a weight of 30 minutes in the open air.
  • Take a hot bath.
  • Rub lavender essential oil under your pillow.
  • Do breathing exercises.

3. Suspend the use of screens for the relief of Insomnia

Finally, remember that exposure to screens that emit blue light also increases sleep disturbances. This includes smartphones, computers, and video game consoles.

An effective technique? Set an alarm 2-3 hours before you go to bed as a reminder to put your devices away and start your sleep routine.

Try some of these home remedies to help improve your insomnia. In any case, if the problem is persistent, the best solution is always to go to a specialist doctor who can help you improve your sleep.

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