Nothing can be more frustrating that lack of sleep. Your weekday is full of an assortment of tasks that have accompanying deadlines, and you simply are not at your best due to poor sleep deprivation for the last few nights.
Before reaching for that prescription sleep medicine, it might be worth considering a few healthy, natural cures for insomnia. The inability to fall asleep at night might be attributed to a host of factors such as stress, disturbed sleeping environment, or physiological imbalances. The most surprising cause of insomnia is actually obstructive sleep apnea. These patients are almost always placed on a CPAP device they’ll need to learn how to use. Whatever the case, as long as you do not have sleep apnea, here are several ways that you can tackle the problem head on, with a natural solution!
Simple changes to your diet can have a profound effect on getting a good night’s rest. Avoid eating foods at least an hour before you declare lights out. Try to avoid overly acidic or spicy foods that can possibly contribute to heart burn or acid indigestion. Also, try to forgo caffeine drinks in the evening such as colas or coffee. In fact, all beverages should cease at least two hours before bed time to prevent having to get up during the middle of the night to use the bath room.
Finally, try and curb your evening meal to include such items that are balanced with a heavier portion of protein as amino acid L-Tryptophan will increase your tendency to fall asleep when the time comes. When all else fails with these diet adjustments, try your luck with a small mug of warmed milk or chamomile tea.
Establishing a routine exercise regimen is a great way to train your mind and body to “shut things” down at bed time. The benefits of exercise include keeping your heart, lungs, and muscles in good shape while burning unwanted body fat. The unintended benefit is eventually the ability to secure a good night’s rest every night. The evening jog or long walk does a great job of working your body and mind into a relaxed state as many of your anxieties and muscle tension will soon dissipate. Try establishing a daily routine even if it is for only fifteen or twenty minutes each evening. Try and avoid extreme exercise right before bed time as this will lead you back into the insomniac state.
With exercise relaxation methods such as yoga, meditation, and even different breathing exercises. These nightly stress- reducing sessions will keep your mind and body calm.
If your inability to fall asleep is due to environmental factors such as noise and light try to curb these causal factors immediately. If you are really a light sleeper and have a habit of jumping out of bed over the smallest noise chances are you will suffer from a bout of insomnia sooner or later. Keep noise to a minimum by wearing ear plugs. If ear plugs do not seem to do the trick, then try getting a relaxation CD or mp3 to play in some headphones. The calming music will become your nightly lullaby giving you much-needed rest. For some reason, your music or television sounds can become “white noise” allowing you to fall asleep.
If you are in able to fall asleep because you share quarters with someone that stays up reading with a light on, then consider dark eye covers or sleep mask. This eye cover sure looks funny, but if you are really having a tough time falling asleep to due intense light in the bedroom, consider using these light barriers, and you will return to a healthy sleep state. Watch out for blue light before bed!
Overall, your ability to secure a healthy night’s rest all depends upon your mind and body’s ability to handle different diets, stress levels, and ability to keep calm through the evening. Try to avoid doing home finances, work, or any potentially disruptive duties that will upset a healthy state of mind. Even avoid the nightly news if possible as the current events of the day may lead to stress.