5 Natural Remedies For Insomnia
Insomnia is one of the biggest problems facing people today, with 30% of the population reporting some symptoms according to a National Sleep Foundation survey. Insomnia can increase anxiety and depression, reduce your productivity, and cause serious health problems over time.
Getting to sleep can feel impossible for some people, and with medications causing a series of side effects, many people choose to go without.
1. Exercise to promote deep sleep
Exercise is by far one of the most effective ways to improve your sleep naturally. It can also help you get a deeper sleep, promoting recovery for your body.
A recent study found in the Journal of Strength and Conditioning Research showed that five sessions of resistance training a week significantly boosted sleep and sleep quality. Participants were able to fall asleep faster, easier, and get a longer sleep.
Different forms of exercise are just as effective. Another study in the European Journal of Sport Science showed that early-morning aerobic training helped people get to sleep earlier at night.
It helps in many ways. Exercising helps you expend energy, which naturally leads to being more tired. Your body needs to recover, hence a higher need for sleep. It’s also been proven to be effective in reducing stress and anxiety – two widespread causes of insomnia.
In addition to the improvements in strength, cardio, and overall health, it’s the best natural way to reduce insomnia.
2. Change your diet to include foods that promote sleep
If you’re healthy and stress-free, your insomnia might just be a simple dieting issue. The foods and drinks you consume can have a serious effect on your quality of sleep.
Caffeine is one of the main suspects. While a healthy cup of green tea or black coffee in the morning won’t hurt, drinking caffeine throughout the day can severely impact your sleep. Drinking energy drinks or hot beverages late at night is bound to keep you up.
The foods you eat can also hurt you. A 2016 sleep study showed that a diet low in fiber and high in sugar and saturated fats will lead to a lighter and low-restorative sleep. Alcohol will also worsen your sleep quality.
It’s important to not overeat as excess energy will make it increasingly hard to sleep. You should also include healthy, sleep-boosting foods in your diet. Foods high in tryptophan or serotonin like turkey, yogurt, and salmon can help you kick your insomnia.
3. Stick to a sleep schedule
One of the primary causes of insomnia is an irregular sleep schedule. Going to sleep at the same time every night is essential to consistent healthy sleep.
Staying up late to watch TV, use the internet or study is often responsible for reduced ability to sleep. A BMC Public Health study on Taiwanese university students found that those with an irregular sleep schedule received lower quality of sleep and less sleep overall.
Training your body to go to sleep at a certain time has huge benefits for your health. You’ll naturally be able to sleep quicker and get a deeper, more restorative sleep.
You need to sleep at the same time every night, avoid naps, and only use your bed when you’re sleeping. Try turning off distractions such as your TV, smartphone, and laptop an hour before hitting your bed. It’s also important to cut out any food or drink a few hours before bedtime.
It may take some time for your body to get used to, but as your sleeping schedule becomes regular, you’ll find yourself getting to sleep with ease every night.
4. Use Relaxation Techniques To Eliminate Stress
Sleep expert Dr. Andrew Weil developed the 4-7-8 sleeping technique – a breathing exercise designed to help insomnia patients. This involves sitting up straight, inhaling through your nose for 4 seconds, holding your breath for 7, and slowly breathing out for 8.
Scientific research found that mindfulness meditation is effective for reducing daily stresses and reducing insomnia. Just 20 minutes a day can help you feel more relaxed physically and mentally.
Yoga is also a powerful sleep aid, both as an exercise and a relaxation technique.
Daily stressors like your job, money, and relationships can affect your sleep if they weigh on your mind. Use these techniques to clear your mind, relax your body, and ultimately get to sleep.
5. Improve your sleeping quarters
The right environment is essential to the quality of your sleep. If you feel uncomfortable or irritated at night, you may just need to redesign your bedroom.
It’s worth investing in the right sleep equipment. Comfortable pillows and the right covers can make a real difference to your sleep. But your mattress is the most important factor when it comes to sleeping comfortably.
Pocket sprung mattresses are the most popular choice, offering consistent firmness and body support. However, choosing a mattress comes down to personal preference. Some people find they sleep better on a memory foam or gel mattress.
Regulating temperature can also help; being too hot or too cold will make it hard to get to sleep. Try turning the air conditioning up and using lighter covers in the summer. When winter rolls around, get a thicker duvet and crank up the heating.
Things light dim lights, lavender diffusers, and blackout curtains can also help you sleep. Make sure to use your bedroom purely for sleeping and stay out of it otherwise – this is an effective psychological trick that helps reduce insomnia.
While many people turn to medications for sleeping, it’s much healthier to cure insomnia naturally. These healthy sleeping life hacks will make it easier to sleep, improve your sleeping quality, and even improve your health and quality of life. Try them out before anything else and get a good night’s rest.