Admittedly, we’ve all experienced short-term insomnia at some point in our lives. This popular sleep disorder makes it difficult to fall asleep and make you stay awake till morning. The amount of sleep needed is different for each person. However, many adults need at least seven hours of sleep a night to stay healthy. If your sleeping patterns are negatively affecting your quality of life, there are home remedies that can help. Continue reading to find out how you can take control of your sleeping patterns through exercise, meditation, and cutting-edge products.

Mindfulness meditation consists of constant, slow breathing while sitting silently. You observe your thoughts, breath, feelings, body and sensations as they ascent and pass. Meditation has countless health advantages that go together with a healthy lifestyle thus promoting good sleep. It's said to improve concentration, boost immunity and reduce stress. In a 2011 study, researchers found that meditation reduced insomnia and improved overall sleep patterns by far. Participants took a weekly meditation class, a daylight retreat and exercised at home over the course of several months. You can meditate as regularly as you feel like. Aim to do 15minutes in the morning or evening if you don't have time for longer sessions. Consider joining a meditation group once a week for proper motivation. You can also take an online guide meditation.

Yoga has been said to have a positive effect on sleep quality. Yoga can also boost mental focus, alleviate stress and improve overall physical functioning. Pick a lifestyle that pays focus on breath work or moving meditation rather than physical movements. Controlled, slow movements enable you to stay focused and present. Restorative yoga and yin are the best options. Aim to increase your sessions each week and let it be at least 20 minutes of self-practice daily. Doing the postures before bed might help you unwind and relax. However, don't force a posture if it doesn't feel right for you. Forcing it may cause an injury. It is vital to do what feels right for you and your body and that is different for each person.

Positive affirmation repeatedly can help calm your mind and improve your focus. Mantras are known to produce feelings of calmness by silencing the mind. In a 2015 study, researchers taught homeless women to repeat a mantra quietly throughout the day and before they went to sleep. Participants who used the mantra continuously over the course of a week experienced decreased levels of insomnia.You can pick a mantra in English, Sanskrit or any other language of your choice. Look up ideas online or create one that feels right for you. Pick a mantra that you find calming and pleasant. It should be a positive, simple statement in the present tense. A positive affirmation will enable you to continually focus on the sound repetition which helps you relax and fall asleep. Chant the mantra loud or mentally and keep your focus on the words. Softly bring your mind back to the mantra every time it drifts off. You can also play music while chanting. Don't let anything stop you from chanting your mantra as many times as you need to. You might pick another mantra to use in daylight. In case you feel the chanting is bringing agitation or any ill effects, stop doing it.

In a 2015 study, researchers found massage therapy to be helpful to people with insomnia by increasing daytime dysfunction and sleep quality. It may also reduce feelings of anxiety, depression and pain. Do a self-massage if a professional one is not an option. Having a friend or a partner give you a massage might also be helpful. Let your mind focus on the feelings and sensations of touch as your mind drifts off. 

Generally, exercise improves overall health. It can improve your mood, aid in weight loss, promote better sleep and give you more energy. In a 2015 study, participants exercised for not less than 150 minutes per week for six straight months. During this period, researchers found that the participants experienced fewer insomnia symptoms by far. However, to get these benefits, you should participate in moderate exercise for not less than 20 minutes a day. You can add in some vigorous aerobic exercises or strength training several times a week. Find the time of day that has the most positive effect on your sleep and that best suits your schedule. Remember to consider your body's condition and exercise accordingly. Physical injury is inevitable but can be avoided by practicing carefully.

Having known the various methods you can beat insomnia, you can be sure to apply them for the best results. Use them for a calm and peaceful sleep.