Home Remedy For Insomnia

Sleeping 7-8 hours a day is essential to lead a healthy and active life. Sleeping enough hours is suggested for your body, brain, and mental health. Thus, many people struggle with insomnia and don’t sleep through the night.

What’s “Insomnia”?

Insomnia is a sleep disorder in which you have trouble falling and or staying asleep. The condition can be short-term (acute) or can last a long time (chronic). It may also come and go. Acute insomnia lasts from 1 night to a few weeks. Insomnia is chronic when it happens at least three nights a week for three months or more.

And here are some home remedies that can help you deal with insomnia

Meditate:

Meditating will help you relax and feel less stressed and maybe a little more sleepy. So before bedtime, follow this guide: click here.

Drink some tea

The warmth of the tea will make you feel relaxed and sleepy again. So drinking a cup of warm tea, preferably chamomile will help you sleep well.

Take magnesium

 It plays an essential role in your nervous system, helping to activate mechanisms that quiet and calm you. It may also help relieve anxiety and depression, which can interfere with sleep.

Essential oils

Put on some lavender oil or chamomile essential oil in a diffuser and relax.

Reset your sleep schedule

Set your alarm every day to wake up at 6-7 am, and another one to sleep at night, 11-12 pm. That way you’ll be making your sleeping on time.

Yoga

Doing some yoga exercises before bed will help you relax and release some tension and boost your body’s melatonin.

Limit your activities

Limiting your activities in bed will help your brain fixate the idea of bed = sleep and sex.

Valerian roots

This herb has been used since ancient times to promote tranquility and improve sleep.

Avoid caffeine at night.

The most known effect of caffeine is that it will make it hard for you to fall asleep. One study also found that caffeine can delay the timing of your body clock. These effects will reduce your total sleep time. Caffeine also can reduce the amount of deep sleep that you enjoy.

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New Year’s Resolution

Each year during the six days between Christmas and New Year’s eve, we rush into a phase of setting resolutions for the next upcoming year. Most of them go straight to waste because they might be way too hard to keep up with or even achieve by the end of the year.

So here’s a list of recommended and might be achievable resolutions for this year:

1. Increase Your Fitness

Improving fitness is one of the most popular New Year’s resolutions out there – and it’s easy to understand why.

2. Improve Your Diet

The quality of our diet has a massive effect on the quality of our lives.

3. Stop Procrastinating

It’s time to learn how to stop procrastinating for good. That way, you can spend your time and energy on what you care about.

4. Earn More Money

If you have dreams of traveling, buying a house, or starting a family, you may want to set a New Year’s resolution to earn more money by chasing a promotion or taking a new job.

5.Learn to live more sustainably

If you don’t know what sustainably means, it’s being more Eco-friendly to the planet. With everything that we’ve been through, changing our way of living into green living is a must.

6. Start Meditating

To improve your health and well-being, you should start meditating daily.

7. Improve Your Sleep

We sure burned our sleep schedule this year with quarantine and all, but it’s time to fix that as soon as possible.

8. Spend Less Time on Social Media

Social media harms our well-being and increases feelings of loneliness and depression. See how to detox from it

9. Learn Something New

Have you ever wanted to learn a new language, play a musical instrument, or take up a new sport? You should add it to your New Year’s resolutions.

10. Develop a Hobby

Choosing a hobby to focus more on not only improves your skills, but it will increase your happiness for sure.

11. Volunteer 

Volunteering is a great way to feel connected to your community by giving back. It is a great addition to your list!

12. Express Yourself More

Whether it’s music, painting, or writing, we all need to find ways to express ourselves. Find a creative way to let go of all of your emotions and create a work of art that you will keep as a souvenir

13. Confront a Fear

Overcoming a fear you have is a big step that you can do this year!

14. Meet New People

Get out of your comfort zone, network chat, and meet new people. They might become new muses, business-partners, friends, and even a potential partner;)

15. Travel

We know covid is restricting us from traveling and checking countries off of our list, but it is still possible with the new worldwide systems and reopening airports.

How to meditate.

Meditation has long been used for relaxation, mindful thinking, and increase of creativity. It’s not only about the movement of your breath. It’s not a breathing exercise. But it’s part of it.

Meditation can have many health benefits, such as: 

  • Better focus and concentration
  • Improve self-esteem and self-awareness
  • Reduce stress
  • Help manage anxiety or depression
  • Fight addiction
  • Control pain
  • Promote altruistic behavior

Because there are varying practices across cultural, spiritual, and religious traditions, there are lots of ways to meditate. Some common types of meditation include a body scan, walking meditation, loving-kindness meditation, or mindfulness meditation.

Mindfulness meditation

To put it simply, mindfulness meditation is the basic act of being aware — or mindful — of what you are doing in the present moment. For example, you could be practicing mindfulness while you are walking your dog, brushing your teeth, or washing your dishes. 

That would mean you are 100% involved in the activity you are doing — and not thinking about any distractions, stressing about the past, or worrying about the future. By improving your ability to focus in the moment, what you’re actually doing is training the brain to become less affected by stress.  

Body scan meditation

Body scan meditations focus on consciously relaxing different parts of the body. You can do this by: 

1. Focus on your feet and how they feel on the floor. Breathe in, and then as you exhale, try to relax your feet. 

2. Next, move up to your legs and notice how they feel as part of your body. Breathe in, and then as you exhale, try to relax your legs. 

3. You can repeat this process as you move up the body, focusing on your arms, shoulders, and head. You can also start at your head and work your way down. 

This type of meditation may be preferable if you have a difficult time focusing on your breath alone it may be easier to anchor your awareness on how your body feels. In addition, body scan meditations are a great way to relieve tight shoulders or a tense neck, which often builds up as a result of stress or anxiety. 

Walking meditation

Instead of using the breath as the object of awareness, walking meditation encourages you to focus on each footstep in order to be fully present. 

This involves becoming aware of the movement of each foot; noticing the action of lifting, lowering, and having each foot touch the ground, one step after another. 

Like body scan meditation, walking meditation allows you to cultivate a sense of mind-body awareness by focusing on your body’s physical sensations as it moves. Walking meditation is a great substitute when you might find it difficult to sit still, because it allows you to get moving while still focusing on an object of awareness. 

Loving kindness meditation

Loving kindness is a form of meditation geared towards cultivating compassion for yourself and others. 

During loving kindness meditation, you can direct phrases of goodwill and a positive intention to yourself, loved ones, difficult people in your life, and even complete strangers. Here’s how: 

1. First, get into a comfortable position, in a quiet room, and close your eyes. Focus on your breath as you inhale and exhale. 

2. Think about yourself in your head, without judgment. Then, either out loud or in your head, repeat, “May I be happy. May I be healthy. May I be safe.” 

3. Next, think about someone you love, and direct that same positivity towards them, repeating, “May you be happy. May you be healthy. May you be safe.”

4. You can continue to do this while you bring other people into your awareness. Try harnessing these kind, loving feelings towards someone you don’t always like, or someone you don’t even know that well. 

Transcendental meditation

Transcendental meditation involves focusing on a specific mantra or phrase by repeating it during meditation. 

The mantra acts as the object of awareness for the practitioner, just like breathing is the object of awareness for mindfulness meditation. A mantra can be something as simple as saying “Om” or a phrase like “I am worthy.”  

As a result, transcendental meditation may not be the natural first choice for someone hoping to start a meditation practice. However, research has found that transcendental meditation can have similar health benefits to mindfulness meditation, helping to relieve stress and anxiety, and improving overall well-being.