The National Sleep Foundation tells us that adults need 7 to 9 hours of sleep every night. If you have problems falling asleep, or if you wake up in the night and have difficulty going back to sleep, you may have insomnia. Inability to sleep can be rooted in a wide range of issues, from medical conditions like hypothyroidism and hormone imbalance to mental factors such as anxiety. It can also be a side effect of medication and a symptom of PMS, menstruation, or pregnancy.
If you’re tired of feeling, sleep deprived during the day and restless at night, fortunately, there are some simple solutions that can help. There are several easy and safe cures for insomnia, you can use to promote sleep. They’re easy to find and they produce little or no side effects. Here are some natural ways to treat insomnia.
In order to sleep well, it is important for the room to be as dark as possible. It is probably a good idea to get blackout curtains to block out light from outside. The blue light emitted by computer and phone screens will also keep you awake. Luckily, if you get an app such as f.lux for your computer, you don’t have to stop using screens in the evening. The f.lux app shifts the color of the light coming off your screen towards red tones. There are also similar apps available for both computers and phones.
Many sounds are considered relaxing. If you think it might help, you could try playing some soft classical music or white noise at bedtime. Headphones designed for use while sleeping are available – they look like a soft, comfortable headband. You can also find different smartphone apps designed to play relaxing sounds. Relax Melodies has a lot of sounds, including rain, cat purrs, flute music, white noise, and binaural beats. You can play several sounds at once with this app. There is a free version of Relax Melodies, but the paid version has many more sounds as well as guided meditations. There are also lots of other relaxing sound apps, many of which are free.
Essential oils are extracted from plants and contain high concentrations of medicinal properties. Certain essential oils have aromatic compounds that promote mental and physical relaxation when you’re exposed to them.Some essential oils such as lavender, chamomile, bergamot oil and cedar wood are considered to be relaxing and sleep-promoting. One way to use essential oils for sleep is simply to put a drop of lavender oil on your pillow. You could also buy a diffuser for your bedroom, which disperses the scent into the air that you breathe. Alternatively, you could try rubbing an aromatherapy lotion into your skin at bedtime. If you are interested in aromatherapy, it pays to do more research on the subject.
Take a Relaxing Bath
Taking a bath before bedtime can help you relax and unwind. Additionally, there are things you can add to your bath to improve sleep. Epsom salts are magnesium-rich, and your skin absorbs some in the bath, promoting muscle and nerve relaxation helping to promote sleep. For best results, add at least two cups of to the water. If you want to, you can add a cup of baking soda as well. Herbs or essential oils with sleep-promoting properties can also be added in addition to the Epsom salts and baking soda. Epsom salts with essential oils already added can be found at many stores. If you enjoy crafts, it could also be fun to make your own aromatherapy bath salts.
Magnesium is a mineral found in leafy green vegetables, nuts, seeds, and oats. If you’re deficient in magnesium, supplementing with this mineral can reduce fatigue in the day and help you relax and sleep at night. In fact, magnesium deficiency can be a direct cause of insomnia. With that considered, it doesn’t hurt to try magnesium supplements just to ensure you’re meeting your body’s daily requirement of the mineral.
Melatonin is a hormone produced by the brain’s pineal gland during sleep. You can trick your brain into being sleepy by taking melatonin supplements before bed. Melatonin brings on sleep and can help you stay asleep through the night, which is why it’s used to alleviate jet lag even for people without insomnia.
You can purchase melatonin at different concentrations, from 1 to 10 mg per dose, according to the strength you need. Take one dose half an hour before bed.
Passionflower is a herb that’s been used for centuries by the Aztecs and Native Americans to cure insomnia and other conditions. Passionflower’s phytochemicals relax the nervous system and promote sleep. It can also combat anxiety and gastrointestinal discomfort. Take 500 mg a half hour before bed.
Valerian is another sedative herb that works effectively to treat insomnia, anxiety, and restlessness. It’s often combined with other herbs that promote relaxation, such as lemon balm, catnip, and hops. People switching from pharmaceutical sleeping pills to herbal pills have found that Valerian was effective in helping them sleep while their body withdrew from the drugs. Take 600 mg of Valerian a half hour before going to bed.
Establish a Bedtime Routine
It may sound silly, but a good bedtime routine is an important part of sleeping well. A bedtime routine could include taking a bath, stretching, or quietly reading before bed. Worrying about something you haven’t done will stop you from sleeping, so try to finish daily tasks before bedtime.
If you struggle to fall asleep at night, it may be worthwhile to try some of these ideas. Some of them might work, and it is good to know what does and doesn’t work for you. Of course, be sure to check with your doctor before taking any supplements if you’re pregnant, taking medications, or have a health condition.
Do you suffer from insomnia? What have you tried and did it work?
Let me know in the comments below.