Top 5 Natural Insomnia Remedies that Help You Sleep Better

natural remedies when you cant sleep

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.

4. Valerian

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

Originally posted 2014-09-11 16:48:39. Republished by Blog Post Promoter

Sleep Hygiene Tips to Help Cure John Noble’s Sleep Disorder

It’s been reported in the news today that filming of the sci-fi show ‘Fringe’ has been brought to a halt due to one of its star actors, John Noble, suffering from a reported sleep disorder. Reports claim that his lack of sleep has been affecting his performance, and consequently filming has been halted for nine days while he gets medical treatment.

This highlights how damaging insomnia can be to your daily life. It makes you feel tired, irritable and unable to concentrate. This can obviously have negative effects on your ability to perform in your daily job, whether you’re a teacher, builder or if you sit at a desk all day.

Sleep disorders and insomnia can be caused by a variety of mental and medical triggers. So one of the first steps to curing insomnia is to identify the underlying cause, whether it’s feeling anxious about a problem (like money) or a medical condition that needs treatment, such as heartburn.

Although the temptation might be to immediately prescribe Noble with medication to help him sleep, here are some sleep hygiene tips he can try to try and get more hours of healthy, rejuvenating sleep naturally:

1) Avoid caffeine or alcohol late at night – Caffeine will simply keep you awake while alcohol might help you sleep initially but you wont reach the deep sleep your body needs to rejuvenate.

2) Don’t watch TV, play video games or sit working on a laptop in bed – these activities will hamper your subconscious link between your bed and sleep. Beds should be just for sleep…and something else that can help cure insomnia.

3) Avoid strenuous exercise a few hours before you go to bed – your body’s activity levels aren’t like a switch that can simply be turned off when it’s time to get some shuteye. Instead, you need to start slowing down gradually

4) Have a regular sleeping routine – this might be difficult for Noble to achieve with a fluctuating film schedule to contend with, but you will find it easier to go to sleep if you have a regular routine. Try and go to bed at the same time every night, and get up at the same time (of course, late nights and late rises are allowed on weekends).

5) Avoid napping during the day – while political leaders and high powered business men like to boast of their ability to keep rolling with only a few hours sleep and a power nap in the afternoon. The problem with napping during the day is it knocks you out of your regular sleeping pattern and can leave you feeling wide awake until late into the night.

6) Try natural remedies – chamonille tea, milk and bananas are just three natural cures for insomnia that can help your mind and body to relax and to calm you down ready for 7 hours or more of peaceful slumber.

The first response to curing Noble’s insomnia might be to prescribe him sleeping tablets, which can be effective but can be addictive and can make you feel drowsy the next day. So it would be more sensible (and healthier) if Noble follows these simple sleep hygiene techniques so that he can be back on set and able to deliver fans of ‘Fringe’ the series ending they’ve been looking forward to all these years.

Originally posted 2012-07-26 17:59:12. Republished by Blog Post Promoter




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