Natural Ways To Deal With Insomnia
Cover Photo By Pexel
Across the world, people are struggling to get a full and rested nights sleep each night, and although this is something that can happen to us all once in a while, there’s a huge difference between being unable to sleep for a few nights here and there and full-blown insomnia, which is a serious condition and can really lead to health problems, both mental and physcial if not addressed properly.
If you’re struglling with insomnia, then one of the first things you should do is speak to your doctor because they’re really the best person to advise you on what could be causing this, do any tests needed and also recommend you for further treatment and therapy if needed such as a Stop Snoring Mouthpiece if that’s the reason you’re not sleeping properly.
However, this doesn’t mean that there aren’t things you can also try at home that make a difference, so in this post we’re going to share some of our top tips for how to deal with insomnia in a way that can help you get a good sleep and possibly help you lead a healthier lifestyle overall.
Get in a routine:
One of the biggest causes of stress in the modern and hectic lives we lead is that we’re often unable to find ourselves adopting a good routine. Routine may sound boring and over the top for some people, but it’s one of the things your body needs in order to stay healthy and focused in different areas. When it comes to routine, sleep is one of those places that you need to consider having a routine. This can mean going to bed at a certain time every night and getting up at the same time every morning depending on how much sleep you actually need, and it can also include things like doing things a few hours before bed to help you wind down and relax such as taking a relaxing bath and making sure you’re not surrounded by lots of bright lights and loud noise that could prevent you from sleeping.
Don’t rely on alcohol:
Whilst it’s perfectly fine to have a glass of wine in the evening as way to relax, it can become a bit problematic if you’re drinking alcohol to help put you to sleep - as many people dealing with sleep issues do. Not only is this dangerous due to the fact that alcohol has various health risks and can also lead to addiction if you’re using it to self-medicate, but the other thing with alcohol is that although you will feel tired and will likely fall asleep, it’s not the same kind of sleep you’ll get without alcohol, it’s more of an unconscious kind of sleep that doesn’t allow for adequate rest. Not only this, when you wake up in the morning, you’re going to feel a lot more sluggish and possibly sick if you have a hangover depending on how much you had to drink.
Cut back on caffeine:
We all know that caffeine is the go-to stimulant when we need a little perk and that the first cup of coffee each day is like some kind of liquid magic for its effects. However, if you’re finding that you’re not able to get to sleep at night, you may want to have a look at the amount of caffeine you’re consuming throughout the day and allow yourself to cut back and also have a cut off point of when you’re allowed your last cup of coffee.
For example, studies have shown that drinks such as coffee which contain large amounts of caffeine will stay in your body for up to 10 hours, so this means that if you have a cup of coffee around 2pm and then try to sleeo at 10pm, you’re going to find it a good bit more difficult to doze off.
People think that tea is a safe alternative in this respect, but in actual fact, tea, including some green tea also contain a small amount of caffeine, so instead of drinking this before bed, you could go for a herbal tea, or even a caffeine free version of your favorite tea.
Go easy with naps:
It’s been proven that a mid-day nap is a very healthy habit to get into, and although most of us are not able to do that because of the hours we work and otherwise busy schedules, the mid-day nap is a luxury that we do sometimes enjoy. However, it’s important to remember that if you nap too late in the day, you may be confusing your body and although you’ll wake up feeling a little fuzzy before you feel refreshed, later when you try to sleep at the time you’re supposed to, it’s going to be all that more difficult to fall asleep, so instead of napping for two hours or so, just aim for 30-40 minutes and then go about your day. You probably won’t feel like getting up, but when you go to bed later, you’ll be grateful you did.
No heavy food before bed:
Food is something that really affects how we sleep, and if you’ve ever tried to sleep after eating something heavy and greasy but have been kept awake all night from things like heartburn, then this would likely be the reason, so it’s important that you don’t eat heavy foods right before bed so that your body has plenty of time to digest the food and you don’t suffer as a result. If you’re hungry before bed, there are plenty of things you can eat that will actually help you with sleeping, so it doesn’t mean no food before bed, but just making sure you’re choosing the right ones.
Have a clutter-free room:
It’s a well known fact that clutter causes stress, so if your room is a mess and you have stuff lying everywhere and loads of furniture or things you don’t actually need in there, this could be impacting your sleep more than you realize. Your bedroom should be a calm and relaxing place where you feel ready to sleep, it should have soft lighting and be as free from clutter and distraction as much as possible.