12 Natural Ways to Beat/ Reduce Insomnia
So many people suffer from insomnia. Insomnia is the inability to fall asleep and get a restful night sleep more than a couple of nights a week. People who suffer from insomnia often find themselves tired and falling asleep during the daytime when they’re supposed to be at work. They get sick more often, and typically do not feel as well as those who are able to get a good night’s rest.
- Get Plenty of Exercise – Today most of us have very sedentary lives in artificial lighting, which makes it more important to get plenty of exercise each day. Some of my recommendations would be cardio (of your choice), weight training, yoga or tai chi for extra protection against insomnia.
- Meditate before Bed – It can be hard to clear the mind of the day’s trouble and excitement, but a great way to do it is to try meditation. During mediation you will focus on thinking about nothing, or some people use a mantra that they repeat over and over again.
- Take a Hot Bath – Stress can be relieved in a hot bath, especially if you add aromatherapy to it such as lavender oil. When you take a hot bath, take your time, breathe in the scent and try to clear your mind.
- Limit Screen Time – The blue light on your TV screens, computer screens and mobile devices can actually adversely affect your sleep cycles. It’s important to eliminate them a couple of hours before you plan to get to bed.
- Avoid Eating too close to Bedtime – The digestive process can interrupt the sleeping process if you’re not careful. Try to eliminate eating a few hours before bedtime and go to bed on an empty but not hungry stomach.
- Keep Regular Wake and Bed Times – While the occasional party will not ruin your sleep schedule, staying up too late or mixing up your sleep cycle too many times can affect your ability to get the right amount of sleep. For the most part, try to go to bed and rise at the same time each day.
- Use Progressive Muscle Relaxation – When you’re in the bed, try a relaxation technique that requires that you tense then relax each of your muscles one at a time, starting with your toes and moving up to your head.
- Avoid Alcohol – Drinking even a nightly glass of wine can interfere in your natural sleep cycle, including REM sleep, which is very important to get quality sleep. Avoid alcohol several hours before bedtime to improve your sleep quality.
- Redecorate Your Bedroom – Create an oasis of relaxation in your bedroom, ridding your bedroom of electronics and any sign of work so that you can sleep better. Purchase bedding that is comfortable and keep the temperature of your room a couple degrees cooler than you do the rest of the house.
- Eliminate Caffeine – Using caffeine to get up in the morning can have a negative effect on your ability to get to sleep at night, even if you drink caffeine in tea or coke. If you cannot eliminate it, try only having it in the mornings and limit the amount.
- Try Hot Herbal Tea – A good replacement for coffee is to use hot herbal non-caffeinated teas instead. You may still want to avoid sugary beverages in the evening, but if you replace caffeine you’ll sleep better.
- Don’t Smoke – Nicotine can be very detrimental to good health in general, but the drug can also ruin the sleep that you’re getting and even prevent you from sleeping as it acts as a stimulant. Plus, the addiction can cause you to wake before you’ve slept well.
Insomnia can lower your immunity; it can increase the chances of a heart attack or other cardiovascular illnesses. Therefore, it’s imperative to find a way to treat your insomnia. Beating insomnia naturally will ensure that you are healthier and happier mentally and physically without the side effects of medication.
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Yours in health and fitness