When you’re dealing with insomnia it’s tempting to take the easy root and reach for the sleeping pills. But you should always be wary of the side effects of sleeping pills, which includes feeling dopey the next day and, even worse, building a reliance on them as the first option when you cant sleep. Sleeping pills might be effective at beating insomnia in the short term, but they’re not a long-term solution to the bedtime blues.
Thankfully, there are lots of natural remedies for when you cant sleep. They’re non-addictive, dont have side effects and give you the peace of mind knowing you’re not messing with your body’s natural rhythms.
Here are top 5 natural remedies for insomnia to try next time you’re wondering ‘what can help me sleep?’:
1. Cut down on Caffeine
Well, to be truthful, this is a natural remedy to avoid. Although, it is very tempting to have a coffee with your dinner or in the early evening, it is always advisable to keep your caffeine intake as low as possible if you want to get to sleep that night. Caffeine stimulates your brain, so a cup or two is enough for most people to last the whole day, let alone at night.
2. Have a bedtime snack
Try consuming some high carbohydrate food like toasted bread or a sweet cookie at least an hour before going to bed. The reason for this is that,snacks high in carbohydrates and low in protein help your brain prepare for sleep. A sweet cookie can also act as a sedative because of the amount of sugar it contains. You can accompany your favorite snack with a warm glass of milk, which is an age-old treatment for those who cant sleep at night.
3. Establish a Bedtime Ritual
I know a lot of people have a habit of playing with their gadgets before going to bed and some acquired their insomnia because of these bad habits. You need to establish a peaceful bedtime routine that can send a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Make your bedroom more sleep friendly and make sure your bed is comfortable.
A hot bath before bedtime is also a wonderful way to relax your body. But you need to do this 2hours early before bed time. Also, if you are familiar with Epsom salts, you can add one to 2 cups to your hot bath and soak them for about 15 to 20 minutes before going in. They are highly recommended by Naturopathic practitioners because of their added benefits and proven to relieve stress, soothe your muscles, soften your skin and maybe even reduce some wrinkles.
Although it sounds like a modern discovery valerian is actually a staple medicinal herb widely used throughout Europe. From some clinical evidence that has been gathered by two independent studies. Valerian has been proven to improve sleep latency, it increases the amount of time spent in deep and rapid eye movement (REM). Valerian has even been shown to improve sleep quality and to decrease anxiety in people trying to wean off of benzodiazepines.
5. Keep a Sleep Journal
Keeping a regular sleep schedule will get you in sync with your body’s natural sleep-wake cycle. You will feel more refreshed and energized than if you sleep the same number of hours but at different times.
Quick bonus tips for when you cant sleep
• Set a regular bedtime by going to bed the same time every night.
• Wake up at the same time Everyday and do it naturally without using your alarm
• Take a Nap to Make up for the lost hours of sleep and opt for a day time rather than sleeping late.
• Limit your nap time to at least 30 minutes and do it in the early afternoon.
• Fight after-dinner drowsiness