8 Tips for Natural Treatment for InsomniaInsomnia involves being unable to get to sleep or the inability to stay asleep after you have gotten to sleep.

Both problems can cause sleep deprivation that can ultimately decrease your ability to enjoy life and to participate in activities of normal living.

While there are medications you can take that will help you get to sleep, there are plenty of natural treatments.

8 Tips for Natural Treatment for Insomnia

Common natural treatments for insomnia include the following:

1.Take Melatonin

Melatonin is a natural hormone produced by the pineal gland.  When you take melatonin, you are telling the brain that is time to go to sleep.  Take melatonin about five hours before you want to go to sleep and you will be able to fall asleep faster.

2. Reduce Alcohol Intake

While alcohol is a natural depressant, it really doesn’t help you fall asleep factor.  You need to avoid alcohol right before going to bed and stop drinking alcohol within 3-4 hours before you want to go to sleep.

3. Avoid Large Meals Before Bed

Large meals shunt your blood to the digestive tract and your body tends to stay awake while the food is being digested.  You don’t want to eat a huge meal before bedtime but going to bed hungry won’t help either.  Instead of eating a large meal, eat a small protein snack or a drink of milk before sleeping and you will sleep much better.

4. Keep the Temperature of the Room Cool

If the room is too warm, you will be uncomfortable and sweating under the covers so that you’ll be unable to settle down and go to sleep.  Turn on the air conditioner if you have one or use a fan if you don’t have an air conditioner.  The fan will have the added advantage of acting as white noise while you are sleeping.

5. Use a White Noise Machine

A white noise machine can be purchased off the Internet or possibly at a specialty store like Brookstone’s. White noise machines block out any extraneous noise in the environment so that you will sleep better.  If you live in a household that is noisy or in a noisy neighborhood, a white noise machine can be especially helpful.

6. Keep the Room Dark

If the room is too light, you won’t be able to fall asleep and you’ll be distracted by the light.  Use heavy curtains to block out the light, turn off the television and all the lights in the room, or wear a mask that blocks out light so you can sleep better.

7. Avoid Exercise Right Before Going to Sleep

Exercise is generally considered to be a good thing but, if you exercise right before going to sleep, it activates the body and you won’t be able to settle the body down enough to get to sleep.  Most experts recommend that you still exercise every day but that you exercise at least 4 to 5 hours before going to sleep and not any later than that.

8. Use Your Bed for Sleep 

If you tend to watch television in your bedroom or read books in bed, you won’t associate your bed with sleep and will have problems when trying to get to sleep in the bed.