Insomnia can result from stress, anxiety or depression. It can also be a side effect of drugs or medications you are taking. There are other causes as well, and those who have chronic insomnia should consult a specialist because long term sleep deprivation can have serious health effects.
Here are some natural and simple ways that can help with insomnia.
1. Reduce Stress
If the source of the stress can be pinpointed, then removing this source of stress, anxiety or depression can alleviate the insomnia. If it is a side effect of medication then stopping the medication or changing it can help, ask your doctor.
Yoga and meditation are known 100% all natural stress reducers and can go a long way to bring the type of peace that is needed for better sleep.
2. Consistent Bed Times
Going to bed at the same time every night will help you set your circadian rhythm so that you can sleep at night. You must keep active and also fight the urge to take a nap during the daylight hours.
3. Eliminate Spicy Food
Eliminate spicy foods from your diet especially at dinnertime. Spicy foods can irritate the stomach and keep you awake at night.
4. Avoid Overeating At Bed Time
Avoid overeating at dinner time. Digesting a big meal makes you feel stuffed and it will be difficult for you to get comfortable enough to sleep.
5. Avoid Caffeine
Drink only decaffeinated coffee and avoid soda and tea with caffeine as you get close to bedtime. Caffeine should be avoided at least 3 hours before bed.
6. Foods That Induce Sleep
At night, before you go to bed, you can drink warm milk with a teaspoon of honey or eat a banana. These can stimulate the production of serotonin which naturally helps us sleep.
Drinking chamomile tea can also help with sleep, as well as, many herbal “sleepy time” type teas on the market that can help.
Rituals can help program the mind and body for certain events, such as, sleep. When done consistently the body will learn that these events mean it is time to rest.
These include, taking a bath, reading a book, drinking warm milk, stretching, meditation and anything that takes you to a place of relaxation and is done on a regular basis.
8. Dark Room
Some people cannot sleep where there is too much light. If that is the problem you can buy some black out drapes that completely block out all outside light, and it can make a room look like it’s midnight when it’s actually 8 am.
Top Photo by Anne Helmond