Is insomnia keeping you awake at night and impacting your daily life? Would you like to learn some natural ways to help you fall asleep? In this blog we’ll explore 10 ways to overcome insomnia and improve your sleep.
Insomnia is a sleep disorder in which you have trouble falling asleep or staying asleep.
Sleep is a vital requirement of the body. Many rejuvenation processes occur in the body while we are sleeping, but if there is a lack of quality sleep, many of these processes will be hindered or halted. Thankfully there are a number of natural remedies that can relieve insomnia.
Here are ten helpful tips that can help you treat insomnia naturally.
1. Make A Sleep Routine
To start with, follow a daily sleep routine. Every night, go to bed at the same time and try to put off doing anything in bed which will cause you to think too much. Plus, try to wake up at the same time each morning. This can help set your circadian rhythm (body clock).
2. Turn Off Electronics
Turn off all electronic devices at least an hour before you go to bed. Studies have shown that using electronics before bedtime can affect our ability to sleep. This is because the blue light emitted from device screens can disrupt melatonin production, which aids in regulating the sleep-wake cycle.
Additionally, using electronics around bedtime can overstimulate the brain, which can cause a feeling of restlessness when trying to get to sleep.
3. Keep A Journal
Begin writing your thoughts, feelings, and experiences down in a personal journal. Putting these things on paper can help relieve stress, anxiety, and worry.
Alternatively, if it’s your mental to-do-list that’s keeping you awake, keep a notepad next to your bed and write down anything that you think of that needs to be done in the future. Purging any to-do-lists from your mind and writing them down can help put you at ease.
4. Read A Book
Consider adding reading into your nightly routine, as doing some light reading from a magazine or a book can help you relax as you prepare to go to sleep. This could assist with putting the thoughts or issues that you are constantly thinking about to the back of your mind.
5. Essential Oils
Some essential oils can promote a good night’s sleep, including orange, lavender, bergamot, sweet marjoram, rose, roman chamomile, and jasmine. According to Organic Facts, additional essential oils can include valerian root, sandalwood, ylang ylang, cedarwood, and frankincense, among others.
Depending on the essential oil, it can be applied topically or used in a diffuser. Essential oils should never be applied directly to the skin without being diluted in a carrier oil. We recommend doing a skin patch test before topically using any essential oils.
6. Have A Relaxing Bath
Try having a warm bath before going to bed. Add some Epsom salts and a few drops of lavender and rose essential oils to make it a pleasant and relaxing experience.
Epsom salt is a form of magnesium. This vital mineral plays an essential role in regulating the body’s internal clock, so being deficient in magnesium can lead to sleep issues including insomnia, and can contribute to feelings of anxiety and depression.
Magnesium intake helps increase levels of gamma-aminobutyric acid (GABA). The main inhibitory neurotransmitter in the brain, GABA has a calming effect and can help reduce stress and anxiety, playing a role in sound restful sleep. Learn more about magnesium in our blog “10 Signs And Symptoms Of A Magnesium Deficiency“.
7. Exercise Regularly
Exercise is a great tool to alleviate stress and anxiety, which can cause insomnia. Additionally, regular exercise can help increase alertness during the day, regulate circadian rhythm, and improve the quality and duration of sleep.
The best forms of exercise are what works best for your body and your schedule. Try to get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week (or a combination of the two), as well as strength training at least twice per week. If you need some help getting motivated to move, you can read our blog “10 Tips To Get Motivated To Exercise“.
8. Eat Earlier
If you find that you’re kept awake because of indigestion, try eating your meals earlier in the evening and avoid nighttime snacking.
Though the amount of time can vary, it takes approximately 4-6 hours for the stomach to empty after each meal, so time your last meal with your bedtime in mind.
9. Drink A Cup Of Tea
Certain teas are well known to aid in relaxation and can help relieve insomnia. You can watch our video “10 Bedtime Teas To Help You Sleep Better” to discover some teas that can aid sleep.
Alternatively, you could purchase a pre-packaged tea blend that can aid sleep. Just be sure to check that the tea you choose does not contain caffeine, as it can further interfere with sleep patterns.
10. Try Certain Supplements
There are a number of supplements that can aid in reducing anxiety and stress, promote relaxation, and improve sleep quality. Some such supplements include valerian, magnesium, melatonin, glycine, ginkgo biloba, and L-theanine.
Additionally, a deficiency in certain nutrients can negatively affect sleep, including low levels of vitamin D, melatonin, omega-3s, potassium, and magnesium.
To recap, here are ten natural ways to relieve insomnia.
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Resources & Further Info:
- Read our blog “Could Reading Be The Ultimate Stress Reducer” at https://www.replenishhealth.net/reading-stress-reducer/
- Read our blog “5 Ways To Boost The Benefits Of Your Epsom Salt Bath” at https://www.replenishhealth.net/5-ways-to-boost-the-benefits-of-your-epsom-salt-bath/
- Read our blog “5 Benefits of Exercise For Improved Sleep” at https://www.replenishhealth.net/5-benefits-of-exercise-for-improved-sleep/
- Read our blog “10 Top Tips To Reduce Bloating” at https://www.replenishhealth.net/10-top-tips-to-reduce-bloating/
- Read our blog “10 Teas To Help You Sleep Better” at https://www.replenishhealth.net/teas-to-help-you-sleep/
- Read our blog “10 Signs And Symptoms Of A Magnesium Deficiency” at https://www.replenishhealth.net/signs-symptoms-magnesium-deficiency/