Although it is usual to have a restless night every now and then, we define insomnia as the inability to sleep or excessive waking throughout the night. It interferes with daily functioning.
Consistent sleep deprivation has a variety of health issues (including diabetes, high blood pressure, and depression). If you suffer from sleeplessness, you might know how it causes anxiety and depression in people.
Causes of Insomnia
If you are suffering from a lack of sleep or difficulty sleeping, there can be a number of contributing factors. However, you can always help yourself in a natural way. GeoBlends offers some of the best herbal topical products to help you have a better sleep at night.
Insomnia may be transient, or it might last for a lengthy period of time. Each and every one of us will suffer from a brief and painful attack of insomnia at some time in our lives.
Stress, a change in habit (such as starting a new job or having a baby), or drugs that interfere with sleep, such as antidepressants, blood pressure medications, allergy medications, and corticosteroids, that we might have to take cause difficulty sleeping at night.
It is possible that your sleeplessness may also become a long-term problem. If you have a more severe health issue, such as depression, anxiety, or sleep apnea, it is possible that you may experience this as a consequence of your medication.
But there are always ways to relieve it.
If you have bad sleeping habits, such as eating too many heavy foods before bed, sleeping in an uncomfortable location, or being hooked to your smartphone or tablet throughout the night, you need to change these habits.
Effects of Sleeplessness
Sleep deprivation has a harmful influence on your health in a variety of ways, including these:
Lack of awareness
It might lead to a lack of awareness of surroundings. Hence, it has a negative influence on your mood. Even if you are mentally absent for just 1.5 hours, it might be detrimental. You miss on a lot when you are not present somewhere with full concentration – be it your work or home.
Excessive drowsiness throughout the day
During the day, it might make you feel very drowsy and exhausted. You might feel disconnected from the daily chores and feel more lethargic.
When you don’t get enough sleep, it might impair your capacity to think, recall, and process information.
Stress in a relationship
It has the potential to make you depressed and increase your likelihood of having disagreements with people. You become frustrated easily, and thus, might lose a lot of valuable relationships down the road.
Natural Tips For a Better Sleep
While you may be tempted to go for over-the-counter sleep aid, there are a variety of natural alternatives to consider. GeoBlends offer a variety of these natural organic products. They not help you sleep, but help you relax and have a great time with yourself.
Diet and Nutrition
What you eat directly influences your sleeping patterns. You may have difficulty falling asleep or staying asleep if you eat or drink anything that contains caffeine.
Reduce your consumption of caffeinated beverages, alcoholic beverages, and nicotine. These beverages contain caffeine and nicotine, which may exacerbate sleep disturbances such as insomnia and restlessness.
In addition to coffee, tea, and soft drinks, be on the lookout for hidden sources of caffeine such as chocolate, cough, and cold medicine. Even some of the over-the-counter medications may contain caffeine which keeps you awake at night.
In addition to this, the use of alcoholic beverages may result in excessive overnight waking. So, one of the best ways is to check your diet – and alter it in a healthy way.
Reduce your intake of sugar
Although sugar may provide a brief surge of energy, it is short-lived and has the potential to produce irregular blood glucose levels. As blood sugar levels decrease, this might cause sleep disturbances in the middle of the night.
Consume meals that will help you sleep better
Before going to bed, have some carbohydrate snacks, such as whole-grain crackers. In addition, protein food contains Tryptophan which is an amino acid that occurs naturally in the body. It serves as a precursor to serotonin, which is subsequently turned into melatonin.
Melatonin is super helpful in inducing a good night’s sleep. Don’t forget to include meals high in vitamin B6, which may be found in wheat germ, sunflower seeds, and bananas. They help the body convert tryptophan into serotonin more effectively.
Consume foods that are high in magnesium
Magnesium is a natural sedative, and taking magnesium supplements may be beneficial for those who suffer from sleeplessness. A magnesium deficit may cause difficulties sleeping, constipation, muscular tremors or cramping, anxiety, irritability, and discomfort in the muscles and joints.
Lentils and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, blackstrap molasses, brewer’s yeast, and whole grains are among the foods high in magnesium. So, include these food items in your diet, and naturally, relieve symptoms of insomnia.
Additionally, you may experiment with juicing dark leafy green veggies in addition to putting them in your diet as whole meals. That’s a smart choice!
Tea and herbal supplements made from Melissa officinalis (Lemon balm) are reported to be effective in reducing anxiety and calming nerves. It may be found in supplements that include both valerian and chamomile.
Lemon balm or other herbal “sleep formula” supplements are pretty effective in relieving insomnia. GeoBlends’ calm balm stick is the perfect remedy to help you calm your nerves before sleeping.
It contains Sunflower Oil, Beeswax, Passionflower, Hops, Lavender, Lemon Balm, Vitamin E, Chamomile Essential Oil, Ylang Ylang Essential Oil, and Cedarwood Essential Oil to help you relieve any signs of anxiety and depression.
You can apply it topically, have a nice massage, and have your way to a perfect sleep!
Have you ever heard of Aromatherapy for sleep? It is another natural remedy that makes use of scents from essential oils. Try placing a lavender sachet beneath your pillow or putting one to two drops of lavender essential oil in a handkerchief to help you sleep better at night.
Alternatively, add several drops of lavender oil to a warm bath. The decrease in body temperature that occurs after a warm bath is also beneficial for sleep. Chamomile, patchouli, and ylang-ylang are some of the other aromatherapy oils that are said to be beneficial for sleep.
Make a timetable for yourself
Many individuals find that adhering to a sleep routine makes it simpler to fall asleep at night.
The circadian rhythm is a self-regulating mechanism in your body that regulates your sleep and wake cycles. Because of this internal clock, your body is conditioned to be attentive during the day and asleep at night.
If you mess with your circadian rhythms, you are definitely going to have difficulty sleeping. So, keep your internal clock on a regular schedule by waking up and going to bed at the same time each day!
It’s also vital to acquire between 7 and 9 hours of sleep each night to function properly. Finally, let yourself 30–45 minutes wind down in the evening before going to bed to help you sleep better.
This enables your body and mind to relax and prepare for sleep before going to bed.
Lower the thermostat setting
As you go off to sleep, your body temperature fluctuates. When you lay down, your body cools down, and when you get up, your body heats up.
A lot of people have trouble falling asleep if their room is too warm. Setting your thermostat to a chilly setting between 60 and 67 degrees Fahrenheit (15.6 and 19.4 degrees Celsius) helps with better sleep at night.
However, if these temperatures don’t work well enough for you, find out your comfortable temperatures. Taking a warm bath or shower may also aid in the acceleration of the body’s temperature fluctuations.
It is possible that once your body cools down after a relaxing bath, your brain will get a signal to sleep. GeoBlends offers its Bliss Booster Soap which naturally relieves the body and helps to sleep better at night.
The soap contains purified water, sodium hydroxide, coconut oil, shea nut butter, sunflower oil, olive oil, castor oil, vitamin E, activated charcoal powder, and geranium, frankincense, and lavender essential oil.
All of these ingredients together are pretty helpful in relieving anxiety symptoms and thus, help sleep better at night.
Having a hot bath or shower before bed might not only help you sleep but also enhance various sleep metrics, such as sleep efficiency and sleep quality. Sleep efficiency is the amount of time you spend sleeping in bed as opposed to the amount of time you spend laying awake. That’s what a lot of people do!
Alternatively, GeoBlends offer Bliss Booster Balm containing lavender essential oil. You can use this balm topically before you finally make up your mind about sleeping. It will help you sleep more comfortably!