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Insomnia & Bad Sleep? 6 Ways To Fix It

How can I stop my insomnia?

Insomnia is a condition that affects people of all ages, adolescents, adults, and the elderly. But it is more prevalent in the elderly than young people because of bad sleep habits they developed while still young. Insomnia can be defined as a total lack of sleep, though it can include a wide range of sleep problems such as waking up in the middle of the night, non-restful sleep, early morning awakening, and difficulty falling asleep.

While many people don’t know they are suffering from insomnia, sometimes they think it is a positive thing to sleep only for a few hours. But in truth, lack of sufficient sleep can affect you both physically and mentally.

How Bad Sleep Affects Your Body

There are good reasons why our body needs proper rest, and depriving it of it can lead to severe implications on our health. The standard sleep hours are between seven and nine hours. Bad sleep can lead to problems such as:

    • Weight gain and make it harder to lose weight
    • Weakens your immune system, making you vulnerable to catching an illness
    • Increase blood pressure as well as the risk of heart disease and diabetes.
    • It is one of the causes of chronic pain
    • Bad sleep causes fatigue, tetchiness, and excessive daytime sleep
    • It reduces focus and levels of concentration, resulting in a drop in performance at work.
    • Aggravate mental illness such as anxiety and depression
    • Reduces the function of motor neurons, making it dangerous to drive.

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How Serious Is Bad Sleep Effects On Your Daily Life?

Bad sleep can make you grumpy and foggy and can also have negative effects on your sex life, health, looks, memory, and others. Bad sleep can affect your daily life in the following ways:

Bad sleep causes sleepiness during the day

    Sleep deprivation will make you sleepy during the day and can lead to you, causing accidents and injuries to yourself and others.

Bad sleep dumbs you down

    Sleep plays an essential role in learning and thinking, and lack of it affects these cognitive process.

Lowers your sex drive

    Men and women who don’t get sufficient sleep have lower libidos as well as less interest in sex, according to research.
    In men, sleep apnoea can have lower testosterone, which tends to lower libido.

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How To Fix Sleep Insomnia

Thankfully, you can fix the problem of insomnia without needing professional assistance. Here are ways you can use to get back to sleeping properly.

Fix #1: Massage

    Massage therapy has been found to help people with insomnia by enhancing the quality of sleep and daytime dysfunction. It can also relieve feelings of anxiety, pain, and depression.

    You can perform a self-massage on your own, or you can let a partner or friend do it to you.
    However, it is recommended that you check with your doctor in case you have some health concerns.

Fix #2: Mantra repetition

    Mantra repetition or repeating positive affirmation can help you focus and calm your mind. Studies have shown that mantras create feelings of calmness and relaxation by quieting your mind. You can choose a mantra in English, Sanskrit, or whichever language you understand best. Also, for perfect results, choose a mantra that is pleasant and calming, as well as simple and calming.

Fix #3: Mindfulness meditation

    This is a type of meditation that involves slow, steady, breathing while quietly sited. The exercise allows you to observe your breath, thoughts, sensations, and feelings as they arise and pass.
    This exercise has countless health benefits that also include enhancing good sleep. It reduces stress, boosts concentration, and improve immunity.

Fix #4: Exercise

    Exercise is perfect for overall body health. It can boost your mood, increase your body energy, help with weight loss, and enhance better sleep. To promote your sleep with exercise, you need to take part in moderate exercise for a minimum of 20 minutes a day.

Fix #5: Lavender oil:

    Lavender has been used for centuries to improve mood, relieve pain, and enhance sleep. A study in 20014 found that lavender oil capsules improved sleeping patterns in people with anxiety and depression when used with an antidepressant. People with lowered levels of stress had a better sleep.

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What Kinds Of Plants Would Help With Better Sleep?

Below are plants that can improve your sleep:

English Ivy

    English Ivy is a houseplant that is used mainly in the bedroom and has been proven to help freshen up the air in the room.

Chinese Evergreens

    Chinese or Philippine Evergreens are thought to remove indoor pollutants. A study published at the Journal of Physiological Anthropology, states that the plant, alongside Guiana chestnut and weeping fig, effectively removed pollutants when placed in the window.

Peace Lily

    Peace Lily can remove toxins from the air in the room and can thrive as an indoor plant. It can also help those recovering from abdominal surgery recover quickly.

Snake plant

    This houseplant is capable of absorbing multiple harmful chemicals leaving your room clean and fresh.


    Valerian is an edible plant that is used mainly in supplements. It has been found to also promote better sleep, though the study is still inconclusive.


    When the flowers of Chamomile are dried, they produce terpenoids and flavonoids which are used to treat insomnia among other illnesses.

Aloe Vera

    Aloe Vera has numerous uses, including having sedative and hypnotic effects in rats. A study showed that Aloe Vera moisture can be used to improve sleep in people.

essential oil better sleep

DIY Air Cleaning Spray To Help A Better Sleep

You can also make your own sleep spray at home to help you calm and relax so you can have a peaceful sleep.


To make this air cleaning spray, you will need the following supplies;

    • Clean, 4-ounce, dark glass mist bottle
    • 3 ounces of vodka – vodka is used in the process to allow the spray dry out quickly, but it will not affect the smell of the spray.
    • Distilled water
    • 10 drops of lavender oil
    • 10 drops of Roman chamomile essential oil
    • 10 drops of either or two of jasmine, ylang-ylang, bergamot, and geranium.
    • Small funnel


    • Pour vodka into your bottle using a funnel. In this case, 2 ounces of vodka in your 4-ounce bottle. You can use this correlation with any size of the bottle i.e., 1 ounce of vodka in a 2-ounce bottle, etc.
    • Add droplets of essential oils
    • Add water until almost full, but leave room for shaking the spray.
    • Attach on the mist top and shake up the spray. Start using it.
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