Many people experience short-term insomnia. This common sleep disorder can make it difficult to fall asleep and stay asleep until it’s time to wake up.
Although the amount of sleep needed varies from person to person, most adults need at least seven hours of sleep a night. If your sleeping patterns are affecting your quality of life, home remedies may be able to help.
Keep reading to learn how you can take charge of your sleeping patterns through meditation, exercise, and other home remedies.
Remedy #1: Mindfulness meditation
Mindfulness meditation consists of slow, steady breathing while sitting quietly. You observe your breath, body, thoughts, feelings, and sensations as they rise and pass.
Mindfulness meditation has numerous health benefits that go hand-in-hand with a healthy lifestyle promoting good sleep. It’s said to reduce stress, improve concentration, and boost immunity.
Researchers found that meditation significantly improved insomnia and overall sleep patterns. Participants attended a weekly meditation class, a daylong retreat, and practiced at home over the course of a few months.
You can meditate as often as you like. If you don’t have time for a longer session, aim to do 15 minutes in the morning or evening. Consider joining a meditation group once a week to stay motivated. You may also choose to do an online guided meditation.
Meditation is safe to practice, but it has the potential to bring up strong emotions. If you feel it is causing you further angst or turmoil, discontinue the practice.
Remedy #2: Mantra repetition
Repeating a mantra or positive affirmation repeatedly can help focus and calm your mind. Mantras are said to produce feelings of relaxation by quieting the mind.
Researchers taught women who are homeless to repeat a mantra silently throughout the day and before sleeping. Participants who continued to use the mantra over the course of a week experienced reduced levels of insomnia.
You may choose a mantra in Sanskrit, English, or another language. Search online for ideas or create one that feels right for you. Choose a mantra that you find pleasant and calming. It should be a simple, positive statement in the present tense. A good mantra will allow you to continually focus on the repetition of sound, which will enable you to relax and go to sleep.
Chant the mantra mentally or aloud, keeping your focus on the words. Gently bring your mind back to the mantra each time it wanders. You may also play music with chanting. Feel free to recite your mantra as often as you like. You might choose another mantra to use in the daytime.
If you feel the chanting is causing any ill effects or agitation, stop the practice.
Remedy #3: Yoga
Yoga has a positive effect on sleep quality. Yoga may also alleviate stress, improve physical functioning, and boost mental focus.
Choose a style that focuses more on moving meditation or breath work as opposed to difficult physical movements. Slow, controlled movements allow you to stay present and focused. Yin and restorative yoga are great options.
Strive to do a few longer sessions each week, and at least 20 minutes of daily self-practice. Performing the postures before bed can help you to relax and unwind.
This was all about insomnia and remedies that can help you overcome the situation.