Many people struggle to fall asleep or stay asleep throughout the night due to various factors such as stress, physical illnesses, mental conditions, and medications. The situation might be short-term and end in several weeks. However, long-term insomnia might negatively affect your life, leaving you tired and unable to do your daily routine. It might also increase your obesity, diabetes, depression, and heart disease risk.
If you need a good night’s rest to help your body function properly, you can practice healthy sleep habits, but that’s not enough. So, here are five effective things you should try to promote good sleeping habits.
1. Use CBD Oil
Cannabidiol is one of the compounds found in the cannabis plant and has been used for years for recreation and therapeutic purposes. It is taken in different methods, but people prefer CBD oil since it comes in its concentrated form. Individuals take it to manage various conditions such as stress, anxiety, and depression, including sleep issues.
CBD oil acts on the endocannabinoid system, a cell responsible for regulating different body processes like sleep. Even though studies on the effects of CBD oil on insomnia are still in the initial stages, several studies have shown it might help you sleep better. A 2012 review assessed 34 studies done in different years and found a high dose of CBD in a day can manage sleeping disorders.
Moreover, CBD oil may assist individuals in managing stress, a significant cause of insomnia. The compound lowers cortisol levels, a stress hormone, which, when high, might keep you awake throughout the night, affecting your sleep quality. Another study that included a final sample of 72 adults suffering from anxiety and insomnia shows that 66.7 % of patients had improved sleep. On the other hand, 79.2 % of the patients had decreased anxiety scores which helped the individuals have uninterrupted rest.
With that said, you should take at least a dose of CBD oil before bedtime since it soothes and relaxes your mind making you fall asleep quickly and throughout the night. However, it is crucial to buy from a reputable seller with pure products that are safe to consume.
2. Try Essential Oils
Essential oils are concentrates extracted from different plants and used in aromatherapy. Most of these products have sedative and relaxing effects that might help an individual sleep better. You can choose to mix with your favorite drink or food, inhale or apply directly on the skin. When inhaling, the molecules bind themselves to the olfactory bulb found in the nose. Then, they send signals to the brain, which triggers the release of neurotransmitters such as serotonin, endorphins, and noradrenaline which calm the body.
There are different essential oils available in the market which you can use to manage sleeping issues. Some of them include:
- Lavender
- Chamomile
- Bergamot
- Peppermint
- Sandalwood
- Valerian
- Jasmine
- Frankincense
3. Take Magnesium Supplements
Magnesium is an essential nutrient in the body that controls nerve function and muscles, ensuring you have stable blood pressure and blood sugar levels. Using magnesium for better sleep is one of the new treatments on the market. Studies show that it may calm an individual mind and body since it regulates the production of melatonin, a hormone that helps you at night to fall asleep faster.
Another research suggests that magnesium increases Gamma-Aminobutyric Acid (GABA) levels, which provides calming effects to the brain. Therefore, no doubt, taking magnesium supplements may help you regain a healthy sleeping pattern within a short period. Furthermore, if you have no access to the supplements, you can eat food rich in magnesium like milk, cashews, peas, beans, almonds, spinach, and Swiss chord.
4. Use Melatonin Supplements
Melatonin is a hormone that reacts to reduced light, signaling the brain the time to sleep. Naturally, its levels fall in the morning to help you stay awake and rise in the evening to assist you in having a better rest. Melatonin supplements have become the most preferred sleep aid, especially when factors such as jet lag disrupts your sleeping pattern.
Additionally, melatonin supplements help individuals work throughout the night to have an uninterrupted sleep during the day. However, when taking this product, it is essential to avoid overdosing since it can lead to adverse effects such as nausea, dizziness, and confusion. Therefore, strictly follow the practitioner’s advice to avoid jeopardizing your health.
5. Take Cherry Extract
Cherry extract, also known as tart cherry juice, offers many health benefits to users. It might boost the immune system, reduce soreness and fight inflammation. Also, research has shown that it might help individuals with unhealthy sleeping habits. With that said, if you have trouble sleeping and nothing seems to work, buy tart cherry juice and enjoy a good night’s rest.
Conclusion
Insomnia is a common condition that negatively affects people’s lives since they will wake up feeling exhausted. It leaves them with no energy to undertake daily duties, lowering their productivity. Luckily, you can use these proven things to help you fall asleep faster and sleep throughout the night without disruption.
