9 Tips for Better Sleep: Natural Ways to Beat Insomnia
There is actually some scientific evidence to support this idea of “beauty sleep”.
During sleep, our bodies go through a process of repair and regeneration, including the skin.
Sleep is important for maintaining healthy skin because it allows our bodies to produce collagen, a protein that gives skin its elasticity and helps reduce the appearance of wrinkles.
Lack of sleep can lead to increased inflammation in the body, which can make skin appear dull and less healthy.
Additionally, during sleep, our bodies produce human growth hormone (HGH), which helps repair and regenerate skin cells. HGH also helps stimulate the production of collagen and elastin, two proteins that are essential for healthy-looking skin.
Sleep is important for healthy skin because it allows our bodies to repair and regenerate skin cells, produce collagen, and reduce inflammation. Getting enough sleep on a regular basis can help maintain a healthy, youthful appearance.
Insomnia, which is characterized by difficulty falling asleep or staying asleep, can be addressed using natural methods.
Here are some natural ways to treat insomnia:
1. Stick to a Regular Sleep Schedule:
Try to go to bed and wake up at the same time each day, even on weekends.
2. Try the 4-7-8 Breathing Technique:
Inhale through the nose for 4 counts. Hold for 7. Exhale through the mouth for 8. This is based on an ancient yogic technique called pranayama, which helps us gain control over our breathing.
This technique forces the mind and body to focus on regulating the breath, rather than replaying your worries when you lie down at night. It’s recommended that you only practice 4-7-8 breathing for four rounds when you’re first starting out. You can gradually work your way up to eight full rounds.
3. Create a Bedtime Routine:
Develop a relaxing bedtime routine, such as taking a warm bath, reading a book, or practicing yoga or meditation.
4. Limit Caffeine and Alcohol:
Avoid caffeine and alcohol, especially in the afternoon and evening, as they can interfere with sleep.
5. Avoid Electronic Devices Before Bedtime:
Blue light emitted by electronic devices such as smartphones and tablets can interfere with your body's natural sleep-wake cycle. Avoid using these devices for at least an hour before bedtime.
6. Exercise Regularly:
Regular exercise can help improve sleep quality. However, avoid exercising too close to bedtime, as it can interfere with sleep.
7. Use Aromatherapy:
Certain plant-based essential oils, such as lavender, chamomile, and vanilla, can help promote relaxation and improve sleep.
8. Try Relaxation Techniques:
Techniques such as deep breathing, yoga stretches, and visualization can help reduce stress and promote relaxation.
9. Consider Herbal Remedies:
Certain herbs, such as valerian root, passionflower, and chamomile, have natural sedative properties that can help promote sleep.
It's important to note that if you have chronic insomnia, it's best to seek the advice of a healthcare professional to determine the underlying cause and develop an appropriate treatment plan.
If any of these work for you, let us know in the comments 👇🏽