Insomnia Remedies
You Can Do At Home

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“Just one more episode!” If there’s one thing we learned from watching K-Dramas, it is that it’s never just one more episode and that binge-watching can severely throw off our sleeping patterns to the point of insomnia. Apart from watching TV, there are also people who take advantage of the night’s quiet to work, pursue hobbies, or just catch up with friends. And while these activities are not necessarily bad, getting your body used to running only on a few hours of sleep might have serious effects in the long run.

The good news is that there are easy ways to train your body into overcoming short-term insomnia. We listed seven home remedies to help manage insomnia at home so you can reap the benefits of quality sleep. Don’t worry, you can still watch your favorite TV show—just make sure you stick to your bedtime.

1. I-supplement ang natural melatonin ng katawan.

Alam nyo ba? Our bodies create melatonin through our pineal gland–ibig sabihin nito, ang melatonin ay naturally present sa ating katawan. Also known as the sleep hormone, our body’s natural melatonin is responsible for regulating our sleep-wake cycle. Ang purpose ng melatonin ay magsilbing signal sa ating katawan to prepare for sleep, in fact our natural melatonin production peaks as the surroundings get darker. Ito rin ang dahilan kung bakit mas inaantok tayo habang dumidilim ang paligid at lumalalim ang gabi. However, circumstances like jet lag, shift work, and too much caffeine can affect our body clock and the time which we sleep which in turn disrupts our sleeping pattern. Taking melatonin supplements can help bridge this hormone deficiency and help you sleep easier and faster.

2. Kumain ng mga pagkain na mayaman sa magnesium.

Emerging studies suggest that magnesium helps improve insomnia treatments by making sleep duration longer. While more research is needed to strengthen this claim, you can already enrich your diet with magnesium-rich food choices. Green, leafy vegetables always make for a great start because they’re packed with nutrients, and so do nuts, legumes and seeds. Soy-based products like tofu and soy milk are also good sources of magnesium. You can consider swapping out one meat dish for tofu once a week if you can, or get your breakfast taho from your suki vendor.

3. Nasubukan mo na bang mag-relax through meditation? This is your sign to try it.

“Di makatulog sa gabi sa kaiisip” goes beyond LSS. Stress can rob us of our peace of mind which in turn can lead to sleep deprivation. Meditating before bed can help you regain calmness so that you can ease into sleep. Meditation is done best in a quiet place and with as few distractions as possible. You can sit still on your bed or lie down without moving. Begin by focusing on just one thing–it can be your breathing or a word that makes you feel calm. Kung di ka pa sure kung saan magsisimula, you can look up videos on meditation techniques for beginners or download free meditation apps. It may be hard to focus at first pero tandaan, practice makes progress!

4. Mag-exercise tuwing umaga. Or hapon. It’s totally up to you.

If you’re one of those people who sleep better after tiring yourself out, you can perform light exercises or do yoga a few hours before you go to bed. A study in 2015 revealed that regular physical activity doesn’t just help improve the quality of sleep, nakakatulong din ito para ma-improve ang mood ng mga taong may insomnia. Allot 15-20 minutes of your day doing light exercises para hindi ka mabigla, and then throw in a little more intensity into your routine two to three times a week. You can also try yoga, running, or walking as exercise alternatives.

5. ‘Di lahat ng pressure masama. Ask Traditional Chinese Medicine.

Traditional Chinese medicine believes that applying pressure to specific parts of the body can help people sleep better, and studies have also backed up the legitimacy of acupressure. Kung hindi accessible ang traditional accupressure, you can also try simple massages at home. Imasahe ang iyong acupressure points gamit ang kamay or massager para makatulong sa pag-relieve ng insomnia. These accupressure points include the an mian (either side of the neck), shen men also known as HT7 (underside of the wrist), san yin jiao aka SP6 (highest point of the ankle), tai chong aka LV3 (the spot where big toe is connected to the toe next to it), taxi or KD3 (above the heel inside of the foot), and yin tang (the centerpoint between the eyebrows and just above your nose).

Overcoming short-term insomnia is possible but it doesn’t happen overnight. If you’re looking into sleeping faster and deeper with minimal effort, you can start with melatonin supplements like Nightol. Nightol is made with pure melatonin and is safe for everyday use to help you get better sleep while letting you wake up naturally and well-rested. Just take 1-2 capsules 45 minutes before you go to bed and get ready for the best sleep you’ve had in a while. Nightol is FDA-approved too! Keep in mind however, that it’s always best to consult a doctor prior to taking supplements to make sure that they’re correctly incorporated with the healthy routine you’re building.

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Organica Nutrition, Inc.
59 Labo Street, Sta. Mesa Heights,
Quezon City, Philippines

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(02) 8559-1405 / 0917-119-1767

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