11 Natural Ways to Overcome Insomnia, Sleep Quickly and Soundly

Kapanlagi.com - Insomnia is a sleep disorder that causes difficulty or insufficient sleep for the sufferer. This condition can be very disruptive for the sufferer. However, sleep is one of the essential needs for humans. If someone's sleep is disturbed, they will also have difficulty meeting their sleep needs. As a result, lack of sleep can make a person easily irritable because their body condition is not optimal.

Normally, the average person needs 6-8 hours of sleep per day. However, in reality, many people experience difficulty sleeping. Those who suffer from insomnia will have difficulty meeting their sleep needs. Basically, insomnia can occur due to a chronic illness. In addition, it can be caused by depression, stress, and excessive anxiety disorders.

Many people use medication to overcome insomnia in order to get quality sleep. If done continuously, this method is very dangerous and has side effects on the body. There are several natural ways to overcome insomnia that are very easy to do. What are they? Let's find out in the complete review below.

1. Do Meditation

How to overcome insomnia (credit: freepik)

Meditation before sleep can be a way to overcome difficulty sleeping at night without consuming medication. You can do this meditation on your bed by closing your eyes and focusing. It is recommended to do it for 10 to 15 minutes at night or in the morning. Meditation is also useful for reducing stress.

2. Do Massage

The next way to overcome difficulty sleeping at night is by giving a little massage to the body. The body parts that can be massaged to overcome difficulty sleeping are the feet or toes.

You can easily do the massage technique yourself. That is, massage the upper toe by pressing for a few seconds, then massage the back of the toe moving up and down. And the sole of the foot with circular motions.

3. Turn Off the Lights

How to overcome insomnia (credit: freepik)

Another natural way to overcome insomnia is by turning off the lights. Make sure there is no source of light in your sleeping area. Because the light that comes from your phone, tablet, or digital clock on the bedside table can be one of the reasons why you can't sleep. Try turning off the light source in the room one hour before bedtime.

4. Take a Warm Bath

If you are having trouble sleeping, taking a bath with water will greatly help overcome insomnia. Simply immerse yourself in a bathtub filled with warm water and let your body relax. Taking a warm bath will increase your body temperature, which will gradually decrease as you start to leave the bathtub. This change in temperature will trigger drowsiness and help you fall asleep quickly.

5. Consumption of Milk and Cheese

Natural ways to overcome insomnia (credit: freepik)

The next way to overcome insomnia is by consuming milk and cheese. The active compound tryptophan in them can stimulate the brain to produce serotonin and melatonin hormones. Both hormones can make you feel calm, relaxed, and sleepy.

In addition to milk, cheese can also be a natural remedy for insomnia. This is because the calcium content in cheese helps the brain to use tryptophan to produce melatonin, which can make you fall asleep faster. That's why consuming cheese before bed will provide good sleep quality for us.

6. Avoid Taking Naps

People who experience insomnia tend to have reversed or unusual sleep patterns. They stay awake during the day and feel sleepy during daytime sleep. Eventually, taking naps becomes a habit. However, taking naps can actually make it difficult for someone to sleep at night. Therefore, to restore a normal sleep pattern during the day, it is advisable to avoid taking naps.

7. Chamomile Flower Tea

How to overcome insomnia (credit: freepik)

Since ancient times, chamomile flowers have been believed to be a natural sleep remedy that effectively treats insomnia. You can find this natural ingredient in the market, processed into tea, extract, or aromatic oil.

Chamomile flower tea is known as a natural sleep remedy because it can calm the body. As a variation, you can add milk, honey, or lemon slices to promote a healthier and more energetic body when waking up in the morning.

8. Placing a Pillow at the Feet

Another way to overcome insomnia is by placing a pillow at the feet. This method has been proven effective in helping you fall asleep quickly. It also aims to balance the position of the hips while sleeping, reducing any discomfort in your body and providing tranquility. For this method, you can sleep on your back and tuck a pillow under your knees.

9. Sports

Sports (credit: freepik)

Furthermore, one way to overcome insomnia is by regularly exercising. When exercising, the body releases cortisol, which is the cause of insomnia. You can make it a habit to exercise in the morning by walking, stretching, or doing yoga. This will help you sleep soundly at night. However, if you only have time to exercise at night, make sure to do it at least 3 hours before bedtime.

10. Consume Kiwi

Who would have thought that this fruit can actually help overcome insomnia. The acidity in kiwi contains beneficial substances such as vitamin C, vitamin K, antioxidants, and carotenoids that can fight inflammation and help improve sleep quality. Therefore, include kiwi in your list of remedies for this disturbing insomnia.

11. Listen to Music

Listening to music (credit: freepik)

Finally, one way to overcome insomnia is by listening to sleep-inducing music. This habit will help relax your mind and fall asleep quickly. You can choose calming songs to listen to. By doing so, you are guaranteed to obtain quality sleep.

Those are a series of ways to overcome insomnia. You can directly try the tips mentioned above. However, it is important to remember that you also need to think positively and maintain a healthy lifestyle at all times. Hopefully, it will be beneficial.

(kpl/dtm)