Insomnia is the inability to fall asleep or stay asleep at night. Insomnia can adversely impact all aspects of your health and well-being, leaving you feeling fatigued, drowsy, and low on energy during the day, affecting your mood and concentration levels, and damaging your productivity. Chronic insomnia can take a serious toll on your physical and mental health, increasing your risk of health problems such as stroke, diabetes, obesity, high blood pressure, heart disease, Alzheimer’s and certain cancers. Here are eight natural cures for insomnia you can use:
Change Your Diet
Step number one in overcoming sleep deprivation is to change your diet; surprisingly for a lot of people, their diets are keeping them from falling asleep. Before you go to bed, you need to really drop your carbohydrate consumption. If you’re consuming too many sugars and carbs, your body is burning through those and getting warm, which prevents you from comfortably going to sleep.
For long-lasting natural insomnia cures, it’s also key to get some healthy fats in your system to help you fall asleep soon after your head hits the pillow. For example, organic yoghurt (without sugar) can work extremely well here, as those foods are high in magnesium and potassium
Create a sleep friendly environment
For those with insomnia, a calm, relaxing sleep environment is imperative for uninterrupted slumber. That means removing digital clocks and other electronics that glow, such as cell phones and laptops. Waking up exhausted even after a full night’s rest could mean you’re not sleeping deeply enough.
Your bedroom is a place of rest. It is your retreat to restore your mind and body by sleeping. It is not a place to watch T.V., or a second office. Your bedroom should feel like a sanctuary. Piles of clothes thrown on your bed, etc will hamper you emotionally and may lead to sleep problems. A tranquil and organized space will help you feel more relaxed. To create the perfect sleep environment, try the following:
- Wear pyjamas to bed. This can be any clothes, but it signals your mind that it’s bedtime.
- Don’t let your bedroom get too hot or too cold.
- Make your room dark.
- Buy a good mattress. You spend 1/3 of your life in your bed, so it’s worth the investment.
- Use a pillow that supports your head and neck.
- Sleep on breathable linens. They will reduce sweat, body odour, and skin irritation, all of which can disrupt sleep.
Manage stress with exercise
Exercise on a regular basis, and you will sleep better. Not only will you sleep better, but you’ll have more energy when you’re awake-and not just because you slept better, but because exercise has a weird way of helping us go to sleep and giving us more energy.
Adopt a bed time ritual
If you always seem to get a poor night’s sleep, it may be because you’re not following a bedtime ritual. One of the easiest home remedies for insomnia: Make it a priority to go to bed and wake up at the same time every day. Humans are funny creatures of habit, and our bodies usually work quite well when something is done ritualistically.The same thing goes for sleep. Establish a calming ritual that you do every night before crawling into bed, and you will probably find it easier to transition from being awake to being asleep. The ritual is also a time to relax and let go of stress and thoughts that crowd your head and keep you up.
Take a hot bath
There’s nothing quite like sinking into a warm tub to wash the stress of everyday life away and it also feels great to crawl into bed nice and clean.
Check your medications
Many medications can interfere with sleep and cause insomnia, including beta-blockers, thyroid medication, decongestants, medications containing caffeine, and certain antidepressants. If you’re having trouble sleeping, talk to your doctor about changing dosages or medications.
Bananas contain tryptophan, and potassium and magnesium as well, which are muscle relaxants. These are natural cures for insomnia. Have one a half-an-hour before bed every night and up your magnesium levels while relaxing your muscles.
Turn off the TV
Night time light can hinder melatonin. To keep your sleep surroundings as dark as possible by moving the TV out of your bedroom could help facilitate sleep