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Natural Remedies to Fight Insomnia
By Diane Hanson
Does sleep come naturally to you? If you answered "No", welcome to the club! Millions of people across the world suffer from insomnia and have trouble getting good quality sleep.
Medical research shows that sleep deprivation can lead to many potential health problems from hypertension to diabetes to weight gain, just to cite a few. Thus, there are more reasons than ever to overhaul your sleeping habits. But what can you do when you can’t sleep at night?
You may have drug yourself to sleep with over the counter medications; you know you have to abstain from sleep saboteurs like caffeine, nicotine and alcohol.
And you have probably heard from a reliable source that it is not recommended you exercise vigorously or have too large a dinner/supper a couple of hours before bedtime, you have obeyed all these rules religiously but you just cannot snooze.
Natural Cures for Insomnia
We have our worries and anxieties in life. If you are able to let those thoughts go away, it can help you sleep. Worries and anxieties trigger the "fight or flight" mechanism in our body, releasing chemicals that prepare us to be alert and ready for action.
For 15 minutes, write down any issues that run through your head, your worries, deadlines
or to-
Try simple yoga exercises to promote more restful sleep at night. Stand with your
feet hip-
Or while lying on your back, do progressive muscle relaxation by tensing and then releasing your body parts, starting with your feet and slowly progressing towards your forehead.
Do whatever helps you relax. Ask your partner to give you a relaxing massage or have sensual sex; getting too athletic sex before bed may leave you revved up instead of feeling relaxed.
To encourage deep and restful sleep, your bedroom should be a cocoon – make it as dark and as quiet as possible. If noise from an adjacent room is keeping you awake, shift your bed to another wall.
If the source of noise cannot be eliminated, sometimes it can be masked. Some people enjoy recordings of soothing sounds of nature while others use earplugs. If you use earplugs, be very sure that they do not block out important noises like an alarm clock or fire alarm.
Replace sagging mattress and deflated pillows; scratchy sheets or unsuitable comforter might be disrupting your sleep in the middle of the night. Choose soft, breathable cotton sheets and flannel sheets for the winter months.
Also, if cold feet keeps you awake, slip on a pair of soft socks; it improves circulation to your extremities and helps you fall asleep faster.
Adjust your thermostat, the best sleep-
Avoid bright lights which signals the brain to be awake. Aim for no more than 45 to 60 watts of light in your bedroom when winding down and no more than 30 to 40 watts of indirect light when you are trying to sleep.
Consider blackout shades or an eyeshade to keep out early morning light or use clips to keep curtains closed.
If you still cannot fall asleep in about 20 minutes, do something else in another room until you get drowsy. The bedroom needs to be associated with sleep and sex.
Avoid consuming electronic media or activities that require concentration such as video games and television. Lit screens are stimulating so it is best to avoid them. Instead, try light reading or listening to music to calm yourself.
Prescription or over the counter sleeping aids can lead to reliance in the long run,
you may want try natural ways to help you sleep better. Certain foods such as bananas,
sunflower seeds and peanut butter contain tryptophan, an amino acid that your body
turns into sleep-
Serotonin acts within your body to promote feelings of sleepiness, calm, and relaxation.
You may want to try a light snack that combines a concentrated dietary source of
tryptophan with a healthy carbohydrate-
Give these insomnia home remedies a go. They are sure to get you sleeping like a baby in no time!
Do you eat to relieve stress? Stress eating can bring many health problems, but munching on these foods can help you reduce stress fast and feel relaxed.
6 Ways to Increase Serotonin Levels Naturally
How you can improve serotonin levels, and boost your mood. Advice includes diet suggestions, regular exercise, sunlight exposure, and quality sleep.
7 Natural Cures for Headaches without Pills
Get safe and fast relief for headaches using natural home remedies.
Instant Back Pain Relief and Treatment
Natural home remedies for backache and helpful tips on how you can prevent them in the future.
Did you know that the way you sleep can add wrinkles to your face?
How to Get Rid of Dark Eye Circles
Find home remedies to eliminate dark rings under your eyes for good.
Learn how to cure jet lag naturally, including tips to avoid one the next time you travel.
