We all know how frustrating it is trying to fall asleep all night long without success, trying to close our eyes but having them pop back open, wide awake. Insomnia is a problem for many people. Experiencing lack of sleep once in a while is quite normal but suffering with insomnia every single night is unhealthy and very dangerous. Here are eight tips to help insomnia naturally, without taking sleeping pills.
1. Substitute coffee with green tea.
Coffee is a well-known stimulant and should not be ingested late during the day. Replacing coffee with green tea, especially in the later hours of the day will not only help you relax, but green tea is also known to combat anxiety and reduce your heart rate, preparing your body for a good night’s sleep. Decaffeinated green teas are available and would be the best choice.
2. Exercise more.
Exercise is a great remedy for insomnia. Exercise not only helps to combat stress but also aids in relaxing the mind, putting it to rest. Likewise, exercise releases endorphins in your body which make you feel happier, so you are less likely to stay up worrying at night. Another great thing about exercising is that it not only can help you sleep better during the night, but it helps you to have more energy during the day!
3. Make the most of essential oils.
There are many scents that are proven to help with relaxation. One of the most effective scents is lavender, a natural sedative. Lavender helps to make people sleepy and some say gives us long, deep sleep as well. Consider taking a bath with lavender oils before going to bed, or spritzing it on your pillow or sheets before sleep. If you do not like lavender, you can use rose and myrrh essential oils, which also promote sleep.
4. Drink warm milk.
Warm milk produces melatonin, which is a hormone that regulates sleep. Drinking warm milk before going to bed can make your body produce more of this hormone making you feel drowsy and putting your body in sleep-mode.
5. Use relaxation techniques when in bed.
The human brain is very powerful, and if when you go to bed you imagine yourself in a relaxed atmosphere, instead of thinking of the day ahead or worrying about a problem, it can help you to fall asleep more quickly and sleep more peacefully. Imagine yourself somewhere you would feel relaxed, like on the beach for example, and try to engage all your senses: feel the sun on your skin, listen to the waves, smell the sea salt… Also, focus on your breathing. You will be asleep in no time!
6. Listen to relaxing music.
Music has powerful effects on our brain and listening to relaxing music before going to bed and while in bed can help us fall asleep. Music therapy can give you deeper and more restful sleep and makes you sleep longer. You can also look into a specific kind of music that has binaural beats in the background, which can be extremely helpful for sleep.
7. Take honey before going to bed.
Honey acts as a sedative, putting your mind and body at rest. Try mixing honey with warm milk before going to sleep and you can kiss sleepless nights goodbye!
Meditation is helpful for a lot of different things, and curing insomnia can be one of its important benefits. Meditation helps you relax and frees your mind. Once you learn to master the art of meditation it truly can help you to fall asleep more easily at night.
These were helpful tips to avoid medication and cure insomnia using natural methods. Getting over insomnia is possible. Try these simple tricks and you should start getting deep, restful sleep every night! If your insomnia persists, it is important to seek help from a physician or have a sleep study performed.