natural insomnia treatmentsNot being able to get a good night’s sleep can affect you in many ways. There are things you can do to cure this problem without taking medicines.  Below are some natural insomnia treatments that have been proved to give a good night’s sleep.

Insomnia, the inability to sleep or excessive awakening in the night, affects many people.  Not only does it impair your daily functioning but a chronic lack of sleep is linked to a number of health problems, including diabetes, high blood pressure, and depression. So, it’s important to get enough sleep. The following treatments can help you fall asleep more quickly and keep you sleeping soundly till morning.

 

5 Natural Insomnia Treatments You Need to Know About

1. Meditation

  • Intrusive thoughts can keep you awake. They not only keep your mind alert but also cause muscle tension.
  • There is some evidence that meditation techniques can help in treating insomnia. Other studies have shown that regular meditation practice raises blood levels of melatonin, an important regulator of sleep.
  • Meditation involves consciously focusing your attention on your breathing, a sound or a word. This increases your awareness of the present moment, slows your breathing, de-clutters and calms your mind and relaxes your body.
  • There are many guided meditations available on YouTube that you can try.

 

2. Aromatherapy

 

3. Food and Diet

What you eat can affect your ability to get a good night’s sleep. Try some of the following:

  • Limit your intake of caffeine, alcohol, soft drinks and nicotine. These can cause insomnia and restlessness. Hidden sources of caffeine include chocolate and some over-the-counter medicines. Although alcohol makes you fall asleep quickly, it tends to be lighter than normal and you are more likely to wake during the night.
  • Reduce your sugar intake. Sugar gives you a burst of energy but it’s short-lived and causes an imbalance in blood sugar levels. This can disrupt your sleep during the night as your blood sugar levels fall.
  • Eat foods that aid sleep.
  • Magnesium is a natural sedative. Research has shown that even a lack of this mineral can prevent the brain from quieting down at night.
  • Foods rich in magnesium include legumes and seeds, dark leafy green vegetables, wheat, bran, almonds, cashews, pumpkin seeds, blackstrap molasses, brewer’s yeast.
  • Check with your doctor before taking magnesium supplements. Magnesium can interact with other medications.

Warm milk. A cup of warm milk before bed aids sleep. It is a source of calcium which helps the brain produce melatonin.

4. Exercise

Studies show that exercise improves sleep and overall health but make sure you do your daily exercise 5 to 6 hours before going to bed.

 

5. Sleep Hygiene Techniques

The following techniques make it easier to fall asleep and stay asleep:

  • Keep your bedroom as dark as possible. Install window shades or wear eye shields to block out the light.
  • Turn your bedroom into a sanctuary. An organized and peaceful space will help you feel more relaxed. De-clutter and keep it tidy. Turn off the TV or remove it from your bedroom. Don’t use your laptop, iPhone or iPad in bed. Remove work or study related materials. Keep your bedroom at an even temperature.
  • Buy a good mattress. One-third of your life is spent in bed and sound sleep is important for your health. Make sure your pillow supports your head and neck. Use breathable linens as they reduce sweating and skin irritation which can disrupt sleep.
  • Go to bed at the same time every night and get up at the same time each morning, even at the weekend.
  • Before going to bed, take a hot bath.
  • Wear nightwear to bed. This signals to your mind that it’s bedtime.
  • Listen to soothing music. Studies show that music therapy improves sleep quality, decreases nightly waking, lengthens sleep time, and increases satisfaction with sleep.
  • Read a book. Be careful how you are sitting and support yourself with pillows – you don’t want a sore neck!

 

Bonus Tip:

Light therapy

Light exposure plays a key role in telling the body when to go to sleep (by increasing melatonin production) and when to wake up.

Note: If you have insomnia that lasts for a few weeks or more, talk to your doctor. Chronic insomnia can be a symptom of other conditions, such as heart disease, sleep apnea, lung disease, or diabetes.

The natural insomnia treatments above can help you with those occasional bouts of poor sleep. Try them and you’ll soon be enjoying a longer, better quality sleep that sets up you for the following day.