Saturday, June 25, 2022

5 Effective Methods for Sleep

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Beating insomnia is often tricky. The term encompasses a wide range of psychological, physiological, and emotional issues.

Insomnia is also often associated with an identifiable medical complaint, as well as lifestyle factors like stress and anxiety. When you have difficulty falling asleep or staying asleep, then you may have insomnia.

To add to its complexity, commonly prescribed sleeping pills and antidepressants for insomnia are not recommended for long-term use. These drugs often come with a number of side-effects. Not to mention, these are addictive and abstinence in the future can worsen the condition.

Nevertheless, there are alternative treatments for insomnia that is naturally safe and effective.

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Meditation

Some studies show that meditation is a promising alternative in treating mild and chronic insomnia. This is likely because techniques aimed at quieting the mind, like meditation, helps stabilize your brain chemistry so you can sleep soundly.

Intrusive thoughts, stress, tensed muscles, and chronic pain are the main culprits that interfere with sleep.

Meditation on the other hand, teaches you to shut out the world, which in turn helps your mind and body to relax. When you are completely relaxed, it helps you fall asleep and remain asleep more easily.

Insomniacs tend to have an excess of beta brainwaves, the dominant mental state when feeling anxious or depressed.

When beta brain-waves kick in, the frustration of being unable to sleep spiral further as the night wears on.

On the contrary, meditation renders you to have higher levels of alpha, theta, and delta brain-waves which are beneficial in calming you.

Meditation will help you focus your awareness on the present moment instead of worrying about your problems. It helps retrain your brain to realize that the day is over and that there’s no better thing to do but sleep.

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Chamomile

Chamomile is one of the best known herbs that have been proven to be valuable in treating insomnia. Usually consumed as a tea, chamomile is marketed as a before-bed beverage due to its ability to elicit relaxation and sleepiness.

One of the compounds found in chamomile that is responsible for its sedative and anxiety-reducing effects is a bioflavonoid called Apigen.

Research suggests that the phytochemicals in chamomile can control vital neurotransmitters in the brain due to its ability to bind GABA receptors.

These phytochemicals help calm and moderate brain activity, and it can also influence serotonin and dopamine. These hormones are both involved in the regulation of mood and sleep.

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Lavender

Studies show that the scent of lavender can help in relaxation and better nighttime sleep. Lavender can improve the quality of your sleep most notably when used in aromatherapy.

It can help decrease your blood pressure, your heart rate, and even your skin temperature.

Lavender can significantly reduce stress and anxiety, it lifts the mood of people suffering from insomnia. Its oil, when inhaled, have sedating effects that assist in slowing the activity of the nervous system.

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Workout

Making time for exercise is probably the best thing you can do for your overall health and most especially in treating insomnia.

When you don’t exercise, your body tends to feel already rested so falling asleep becomes difficult. While a good workout can cause just enough fatigue which in turn helps you fall asleep faster and deeper.

Working out regularly can help your body’s natural sleep-wake cycle in sync. It can also significantly reduce your feelings of anxiety and depression.

Exercise’s ability to lower your stress level (the common cause of insomnia) go a long way toward improving your sleep. Just don’t overdo it and exercise too close to bedtime to avoid the opposite effect.

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Medical Marijuana

Easing an anxious mind or an achy body may be the best way to sleep faster and deeper. And medical marijuana has been proven an effective sleep aid.

Many studies show the effectiveness of consuming medical cannabis flower in improving perceived insomnia.

Anecdotal evidence from individual users shows that medical marijuana works better than conventional sleep medications.

It is reported that, contrary to popular belief, it is not habit-forming. Instead, patients who suffered greatly from insomnia feel extremely well the next day after using medical marijuana.

Using medical marijuana for insomnia can be done by smoking, vaping, and consuming edibles. Smoking and vaping can cause the effects to kick in right away; however, it can also wear off faster.

To have a much longer effect, it is recommended to consume edibles instead.

It may take an hour for the cannabinoids to take effect fully, but the effect will definitely last longer. Also, choose indica strains to help you snooze faster and stay asleep longer.

When considering this alternative treatment, try to seek advice from a credible cannabis cultivator before buying. This is because a cannabis cultivator can help you decide which marijuana strain will work well for you.

Not all medical marijuana brands are trustworthy and very effective, so researching will help a lot.

Good sources of information usually came from medical cannabis cultivators, particularly those who strive to optimize the quality and quantity of their plants.

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