Do you struggle to get to sleep no matter how tired you are?
Do you wake up in the middle of the night and find it hard to go back to sleep?
Insomnia is a rather common sleeping disorder that is known to affect approximately one-third of the adult population worldwide. Stress, extreme temperature fluctuations, medication side-effects, noisy environment and hormonal changes can trigger this sleep disorder in many individuals. These natural approaches might help you get some rest:
- Bring your body to a relaxed state before your nap time by taking a warm bath. However, don’t overdo it because bathing in warm water for long can exhaust your body. Massages are also known to work the tension out of your muscles and get you to sleep
- A glass of warm milk when consumed 15 minutes before going to bed soothes your nervous system. Milk is a rich source of calcium which works directly on jagged nerves, making you feel at ease. If you are not a big fan of milk and dairy products then a hot cup of herbal tea can give similar results. Most health food stores will also have special blends of herb tea designed to soothe your senses and promote uninterrupted sleep.
- Listen to some soft, soothing music that will lull you to sleep. You can easily access exclusive music CD’s that are designed solely for this purposes.
- Drink 1 tablespoon of apple cider vinegar in 8 ounces of water just before bedtime. Although this home remedy does not have any medical/scientific backing, there are many who have tried this remedy and found it to be extremely effective.
- Avoid untimely naps throughout the day. Napping during the day can make it more difficult to sleep at night. If you are extremely drowsy and feel like you have to take a nap, limit it to 30 minutes only.
- Create a comfortable and serene ambience in your bedroom. Make sure that the surrounding is quiet, dark, and cool. Make sure that your bed is not too hard nor too soft and that your pillows are in proper balance.
- Cherry juice can also help you doze off, because it is naturally high in melatonin, a hormone that helps regulate your body’s sleep-wake cycles
- Limit your caffeine intake as it stimulates your brain and affects your sleep. If you are an insomniac, avoid food or beverages that contain caffeine after noon.
- Once you are ready to hit the bed, keep away all gadgets including your smart phones. As per a recent study, the blue wavelengths produced by smart phones and other gadgets significantly subdues the production of Melatonin – a hormone that helps you fall asleep
- Meditation can also help you calm your mind and put aside thoughts from the day which in turn promotes healthy sleep patterns thereby alleviating sleep disorders
If you’ve tried the insomnia cures listed above and are still having sleep problems, it is recommended to seek professional help