Natural hormone balance

Natural Ways to Treat Insomnia

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.

 

Light

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.

Sound

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

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

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

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

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

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.

 

Conclusion

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.

 

 

 

 

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4 Comments

  1. Furkan says:

    I try to do everything naturally and this includes treating diseases as well. I think it is really cool that there is a way to do this naturally. I really want to use essential oils because I know these have other benefits as well. However I don’t want to get allergy. Are essential oils hypoallergenic?

    1. admin says:

      Hi Furkan,

      Anything labeled as a 100 percent essential oil will be hypoallergenic. Avoid anything listed as a fragrance oil.Fragrance oils are synthetic and are not true essential oils.

  2. Evald says:

    Hey Lisa 😉
    Very informative & helpful article!

    I have been struggling with insomnia for quite some time now and it really affects my daily life negatively. I am tired of constantly being low on energy & motivation. One of the biggest issue that led to my insomnia was very poor bed time routine.I used to go sleep in the middle of the night and wake up at like 12-1am. I am currently working on it and so far I was able to get up at 9 in the morning and got to bed much earlier which is awesome, however for the past couple of days I was using sleeping pills because I simply couldn’t fall asleep and they are really bad for your health, plus they make me feel super drained in the morning. I do work out a lot though, that gives me huge boost in energy and motivation while also improves chances of me falling asleep earlier. I force myself to get up in the mornings because I know that if I won’t, I will be staying up late at night.

    I have found out a lot of useful & informative information from Your article. For example, I am pretty sure that I do get very little dose of Magnesium daily, I did’t know that it reduces fatigue and enhances sleep quality and I also didn’t know about melatonin which also contributes to improving sleep quality which is exactly what I need. I have heard and used valerian in the past and it was quite effective I got to say, I don’t know why I don’t have one at home right know. I do use phone a lot before bed so I wil definitely consider using that app that shifts the color of the light to red tones.
    Oh, and the passion flower- I didn’t know about that either! There are so many great sleep enhancing remedies, I have to try out some of them thats for sure! Which of these herbs are the most effective for You? 🙂
    Thank You Lisa for such great article 😉
    Keep up the good work,
    Evald

    1. admin says:

      Hi Evald,

      I hope some of these remedies work for you. You may find this article helpful as well How to Cope with a Lack of Sleep and Regulate Your Sleep Cycle

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