Insomnia is the inadequate or poor quality of sleep lasting anywhere from one night to a few weeks. It’s no secret that we work better, feel better and make the smarter decision when we’ve had a good night’s sleep. Wouldn’t you agree?
Waking up in the morning still feeling sleepy is the most ridiculous feeling most of us have. And in return what we do we take caffeine in the morning. But I am going to share some natural remedies with you that can help you in insomnia cure naturally.
1. Avoid taking naps
Afternoon naps can be tempting, but avoid them at all costs because those ‘extra’ hours of sleep throws off your regular sleep-wake cycles making it harder to fall asleep at night. And doing that on the weekends can easily cause insomnia during the week.
2. Toe curling
This is the easiest relaxation technique, try it during your bed time. Curl your toes and count to seven then relax for a while. Slowly perform this tensing and relaxation exercise in your calves & further to your neck. This will seek your attention towards sleeping.
3. Sleep without clothes.
You will feel relaxed if you will sleep without clothes, this will help you to get a better sleep. The reason behind this is temperature regulation.
4. Never use your cell phones before sleep
Using cell phones at night can cause insomnia, the radiation that comes out from cell reduces the effectiveness of melatonin, a hormone that helps you drift off to sleep.
5. Reduce noise and sunlight
Bright light wakes you up. So avoid it before you go to sleep and if you wake up during the night.
6. Read for pleasure (nothing work related)
Reading for 30 minutes cuts the time it takes to fall asleep in half.
7. Keep it cool
People doze off easier and sleep better when the room temperature is on the cooler side, according to Silberman. The ideal sleeping temperature is 65 degrees Fahrenheit. If pre-menopausal night sweats or hot flashes make you kick off the covers, then try a cooling mattress pad, moisture-wicking sheets, or a pair of breathable cotton pajamas.
A bedroom that’s too warm can induce nightmares. One that’s too cool keeps your body from fully relaxing because it’s trying to protect its core temperature.
8. Infuse your bedroom with pleasant smells.
Aromatherapy has been used for centuries, it will help you to reduce insomnia.
Melatonin helps to control your sleep and wake cycles.
10. Protect your privacy.
Banish children and pets from spending the entire night in bed with you.
11. Avoid caffeine after 2:00 p.m.
After a poor night’s sleep, you have no choice but to rely on more caffeine to get you through the next day. Then, when it’s time to go to bed, your heart is racing, you can’t sleep, you wake up exhausted in the morning, and you reach for more caffeine.
12. Avoid alcohol three hours before bed.
Alcohol may help you doze off, but it also causes you to wake up every 90 minutes, so throughout the night you’ll be continually shaken and stirred.
13. Exercise between 5:00 and 7:00 p.m
Exercise elevates core body temperature for five to six hours. In order to feel drowsy, body temperature needs to be dropping.
It didn’t matter what meditations you did, they all calmed you and cleared my mind enough so you could easily get to sleep.
15. Use your bedroom just to sleep
Your bedroom should be a place where you just want to relax and snooze in. Few people like to take work into the bed. Do not use it for watching TV, or eating or working. Just use it to sleep and have sex.
What do you do to fight insomnia? How has it helped you? Let me know in the comments below.