Short-term or acute insomnia, often caused by travel or stress, usually improves once your stress levels decrease or after your body has adjusted to the new schedule. However, if your sleeping patterns are affecting your quality of life, these home remedies and supplements may help.
Massage improves your sleep quality and daytime dysfunction by reducing feelings of pain, anxiety, and depression. Massage is generally safe but you may need to check with your doctor if you have any specific health issues that may make it unsuitable for you.
Free massage services with an electronic massaging machine is available at Alpha Pharmacy Cooperate Headquarters at 33 Adeniyi Jones Avenue, Ikeja, Lagos.
Magnesium is a naturally occurring mineral involved in hundreds of processes in the human body, and is important for brain function and heart health. Studies show that magnesium supplements can significantly increase sleep time and quality. It can also shorten the time it takes to fall asleep.
Magnesium is highly safe for almost everyone, including pregnant and breast feeding women.
Lavender is used to improve mood, reduce pain, and promote sleep. Studies show that smelling lavender oil for 30 minutes before sleep may be enough to improve the quality of your sleep.
You may add lavender essential oil to a diffuser or spray it onto your pillow, shower in the evening with lavender-scented shower gel, or drink a cup of lavender tea in the evening. Lavender is generally safe to use for everyone.
Melatonin is a hormone that regulates your sleep-wake cycle. Melatonin is triggered by low-light and sends signals to our brain to feel sleepy. Melatonin supplements are used to reset sleep cycles disrupted by jet lag, shift work, or evening exposure to light. Melatonin supplements are non-addictive and can help you to fall asleep more quickly and enhance the quality of your sleep. A 2016 study found melatonin to significantly improve sleep patterns in people with cancer and insomnia.
Many people drink chamomile tea for its gentle sedative properties, although it may cause allergic reactions in those with plant or pollen allergies.
L-theanine is an amino acid derived from green tea. Studies show that l-theanine improves relaxation, reduces tension and increases calmness thereby naturally promoting sleep.
Other supplements such as tryptophan and ginkgo biloba may be beneficial to sleep, but require more scientific investigation.
The following lifestyle changes may also help improve the duration and quality of your sleep.
- Keep a regular sleep schedule by setting regular times for going to bed and waking up.
- Avoid chemicals that disrupt sleep, such as nicotine, caffeine, and alcohol.
- Eat lighter meals at night and make sure to eat at least two hours before bed.
- Stay active with exercise, but not close to your bedtime.
- Avoid watching TV or using phones, tablets or computers one to two hours before bed.
- Take a warm bath to relax your body before going to bed.
- Keep your bedroom cool and dark (you can use thick curtains or blinds), and try to use your bedroom only for sleeping.
- Engage in a quarter hour of quiet conversation, light reading, or soft music before going to sleep.
- Get into bed only if you’re tired.
- Use an eye mask and earplugs to avoid being woken up by light and noise.
- Get out of bed if you don’t fall asleep within 20 minutes.
- Avoid napping during the day.
- Pen down your worries, and any ideas about how to solve them, before going to bed to help you forget about them until morning.