If you’ve had another sleepless night spent thinking, “How can I sleep?” then before you tear your hair out of frustration, take a deep breath and look around your home. Some natural remedies that can help you find out how to sleep better might already be in your kitchen or bathroom.
To help you battle the nightly insomnia monster, here’s a list of popular natural remedies that can help you discover how to sleep better:
Sweet foods for sweet dreams
While it is not advisable to indulge in heavy meals and high-sugar foods late at night, some experts say a small sugary snack can help. A cookie or granola bar 30 minutes before bedtime might do the trick. When taken in the right amount and time, sugar acts as a sedative. Another trick on how to sleep faster is to add a tablespoon of honey to decaffeinated tea.
The magic of milk
There’s a good reason our moms gave us a warm glass of milk before bedtime as kids. Scientists believe that the chemical tryptophan that’s present in milk helps prepare the brain into sleep mode. Warm milk is also believed to help relax the body, so drink a glass before you hit the bed.
Leave it to lavender
The wonderful smelling plant has long been used to help people relax. More recently, research has shown that it has sedative properties, making it an ideal natural remedy to help people that ask their doctor ‘help me sleep better’. Another great thing about lavender is that it works quickly. Put on some lavender oil on a burner, slip a sachet under your pillow, or put a few drops into your night-time bath for a good night’s sleep.
Here’s hoping these natural remedies will do the trick for you. Keep this list in mind and make sure you have the items in stock for those emergency insomnia nights when you’re left wondering ‘how can I sleep!’.
It is frustrating when you cant sleep for hours at night. Especially when you need to wake up early the next morning to catch a flight, to go for an interview or any one of a million important tasks done better without another sleepless night.
It’s almost funny how satirical how energetic you can feel when you cant sleep but are still wide awake. So here are five things to do when you cant sleep that might help your mind and body to relax:
1. Get up and do something – If you are feeling restless, you can walk around your living room to your bedroom and reserve your bed for sleeping. Avoid watching television or eating in your bed. Instead, grab a blanket and read a book downstairs or in your living room. This help your mind to feel more at ease and make you feel relaxed.
2. Try to stay awake during the day – This is why most people miss their flights the following morning because they tend take a nap on just a few hours early before their bedtime. So the tendency is they will be widely awake past midnight and doze off a few hours before their flight.
3. Do not drink too much before your bedtime – Drinking too much alcohol and taking drugs can affect your sleeping patter. Stimulants such as nicotine and drinking too much caffeine that contained in teas, coffee and energy drinks can make you stay awake at night.
4. Do not eat too much when you know you are too close to going to bedtime – The feeling of being full is uncomfortable and you would feel that you have to stay up late just to let your food digest.
5. Dont think about the fact you cant sleep – Finally the most important one is not to think about having insomnia when you are already on your bed. Do not let your brain stay awake because you have subconsciously told it that you are expecting it to occur.
So these are 5 things to do when you cant sleep that might help you overcome your insomnia and get more hours of healthy, rejuvenating sleep at night. What things do you do when you cant sleep?
Everybody needs a good night’s sleep. Apart from giving you the chance to rest from the day’s activities, it is when we are in deep slumber that the body mends itself and prepares you for another day. So what happens then when you spend the night wide awake? You don’t get sufficient rest and your body won’t be able to make the necessary repairs.
This inability to get enough sleep is known as insomnia. If you have had one too many sleepless nights lately and you’re starting to wonder how to sleep better, then it’s time to evaluate the situation.
Here’s a quick checklist that can help you assess whether or not you are suffering from insomnia:
Do you toss and turn in bed for hours wondering how to sleep?
Do you find it hard to relax and slip into slumber even if you’re very tired?
Do you wake up in the middle of the night and then lie awake thinking how to go to sleep?
Do you have to resort to taking sleeping pills or alcohol just to catch some Zs?
Do you spend a good part of the day feeling tired, irritable, and sleepy?
Are you unable to function properly because of lack of sleep?
If you answered yes to any of these questions, then it’s likely that you are among the millions who lie in bed at night thinking, “How can I sleep?” Indeed, insomnia is the culprit behind many a sleepless night. But the good news is that there are many ways to get rid of it.
So if you are constantly wondering how to get more sleep, worry not. You may be suffering from insomnia now, but by taking the right steps, you can have sweet dreams instead.
According to new findings, led by Dr. Nicholas Vozoris, a respirologist at St. Michael’s hospital in Toronto, insomnia does not raise the risk of hypertension. This is contrary to research published a while ago, which found that people with insomnia have higher level of stress hormones in their blood stream that would most likely elevate blood pressure. However, Dr. Vozoris pointed out that those previous studies have gathered inconsistent results. Vozoris said, “The fact that even people with more severe insomnia didn’t show a link, that finding provides impressive proof that there’s probably no real link between the two items,”
Even though, we can be at ease with these new findings, the fact remains that Insomnia can lead to several health concerns. The Centers for Disease Control and Prevention stated that more than one-quarter of the U.S. population were suffering from wakefulness disorder and 10% of American adults are experiencing chronic insomnia and the numbers are increasing every day.
Obesity, Diabetes, Anxiety and Depression are just some of the health effects of sleep loss. A person who misses a night of sleep can be expected to be exhausted the next day, reduce attention span and possible problems with short-term memory. Severe wakefulness can cause poor coordination, muscle twitching, nausea and loss of concentration as well. The various effects of sleep deprivation have yet to be fully uncovered. There are so many research and studies yet to be done to prove the hypothesis. But one thing is for sure, sleep deprivation and insomnia can pose a threat to anyone.
A healthy lifestyle and setting a regular bedtime is a key to get in sync with your body’s natural sleep-wake cycle. Try sleeping in a quieter room and settle yourself in a dark and comfortable environment. If you set a regular bedtime, then you should also set the same wake up time every day. Taking a nap on the afternoon is not a good idea, if you are following a strict bedtime rule.
If you are still widely awake at past your bed time. You might be thinking of ways on how to get yourself fall asleep. Maybe you have a lot of things in your mind that’s keeping you awake. It is said that a hormone called “melatonin” is the one responsible to help you sleep. To be able to induce more melatonin into our system we need to relax our mind and body. The 2 effective ways that I know of is Deep Breathing exercise and changing those troubling thoughts with happy and positive ones. But if these doesn’t help you sleep yet, don’t be tempted to open your computer, smart phones and television. Because these electronic gadgets emits blue light that can hinder the production of melatonin in your body.
I have insomnia for years now and it has been so hard to undo everything and re-program my sleeping pattern back to its normal routine. I hate waking up the next morning feeling tired because of lack of sleep. What I did was I did not sleep for 36 hours, I fought the urge of taking naps on day time. I would either pinch myself or play some video games just to avoid sleeping. At 6 pm the following day I was really tired and exhausted that after taking a long bath I slammed my body on my bed and took the longest sleep I’ve ever had in my life!
The day after that, I feel like I was rejuvenated. I don’t feel weak anymore. My mind was functioning really well. Now, I am still trying to sleep on my bed time. Although, there are times that I could not help but break my bedtime rules every once in a while because I had to do some overtime work. I just read my favorite book and within minutes I’m already snoring. I don’t know if this is the same with everyone else but if you intend to sleep early and you like to doze off by reading something. Go for the hardcopy and avoid wattpad.
If you’ve been struggling with insomnia for a while, you’ll know how seriously it can affect your life.
EVERY night. you spend hours tossing and turning, dreading another day at work feeling tired and irritable. Everyone tells you that you just need to relax.
But you and I both know that’s impossible when in insomnia’s chains.
Visit a ‘sleep hygienist’?
If you’ve tried the tips in my eBook but are still struggling to get any shuteye, maybe it’s time to see a ‘sleep hygienist’ for new ideas?
This is what insomniac Peter Lichfield did, after getting fed up with popping benzodiazepines and dealing with the consequences.
Thankfully for Peter, seeing a sleep hygienist was a real eye opener (in a good way).
She helped him completely CHANGE his approach to sleep at bedtime. The things she taught him included:
How sleep patterns have changed through the ages
Why insomnia is a new phenomenon
Impact of light exposure
Influence of brainwaves and hormones
How to create subconscious triggers that flick your brain into sleeping mode when you lie on your bed
Most importantly, she taught him how it to reprogram his brain and body to attain optimized sleep cycles. This enabled him to remove the psychological barriers keeping him awake. This meant he could almost CHOOSE when to sleep, until waiting hours for his mind and body to become exhausted.
Six Steps to Natural Sleep
Wishing to share his new insomnia busting methods with other insomniacs, Peter compiled everything he discovered into a sleep hygiene program.
An eBook with guidance on developing healthier subconscious triggers at bedtime, how to optimize your sleep patterns and how to reprogram your brain for better sleep
‘Sleep Like a Baby’ recording with subliminal messaging to lull your brain to sleep
Bineural beats recording that helps slow down your brainwaves and banish negative thoughts
Peter’s system is so effective that he claims it can start transforming your sleep patterns in just three days. When you also consider it costs a fraction of session with a sleep therapist and has helped over 10,000 people already, if you’re struggling with insomnia it’s worth giving it a try.
Just imagine being able to stop your mind racing, to feel less anxious and restless and to be able to DECIDE when you want to sleep?
Disclaimer – If you buy the Six Steps to Natural Sleep then I earn commission. It’s offered with a 60 day money back guarantee, though, so if you don’t experience any improvement in the first two months you can get your money back. So you really have nothing to lose by trying it – other than your insomnia!
Overcoming your insomnia is already a feat in itself. But being able to do so will not only give you more hours of restful sleep, it can also lead to great health benefits. Many people don’t realize that not knowing how to get enough sleep can contribute to some serious health problems. Conversely, getting your daily dose of good night’s sleep can bring about surprising results.
So if you’re always wondering how to sleep better, act fast. Discover the different types of remedies and medical treatments that can help you. Learn relaxation techniques that can boost your chances of sleeping well, and gain all the health benefits that come with restorative sleep.
Better immune system – When you sleep, your body works overtime to repair cells, tissues, and muscles. Knowing how to sleepwell keeps your immunity system strong, protecting you from viruses like flu and colds.
More energy – When you are not tired and drowsy, you will have more energy to take on the day’s activities. When you get enough sleep you will feel more refreshed and invigorated.
Healthier heart – Sleeping well contributes to your overall health and reduces the possibility of developing health problems such as heart disease. Like any other body organ, the heart is made up of muscles that need to be constantly maintained and repaired.
Improved memory – While you are sleeping, the brain strengthens your memory and stores away all the information you learned during the day. When you’re trying to learn a new skill, you have greater chances of remembering the new things you learned after a good night’s sleep.
Healthy weight – When you don’t get enough sleep, certain hormones in your brain are created and these can trigger you to feel hungry more often. This can lead to unnecessary weight gain.
With so many benefits, it’s no wonder insomnia and a lack of sleep can make you feel rundown. So take advantage of all the useful advice on this website on how to get to sleep for more hours every night.
Do you ever wake up in the morning and still feel exhausted, even after eight or more hours of sleep? If you’re like me, waking up feeling half asleep can make me feel grumpy and tired for the rest of the morning (if not the whole day). Why is this? And is there anything we can do about it?
Why you can still feel tired
Every night our bodies go through 3-5 sleep cycles lasting around 90 minutes. These sleep cycles fluctuate between deep sleep and a light slumber, as your body rejuvenates itself for the day ahead. If you wake up during a light sleep cycle then you can feel alert and refreshed. But waking up during a deep sleep can mean you wake up feeling tired because your mind still feels half in sleep mode, causing you to desperately hammer the snooze button on your alarm and wish you could sleep for a couple of hours more.
With a good night’s sleep vital to our mental and physical health, technology boffins have come up with a few inventions that help to track our sleep patterns and to help you sleep better at night.
axbo SleepPhase Sleep Monitor
This advanced alarm clock analyses your sleep patterns via a wireless wristband worn while you sleep. Developed by sleep scientists (whatever they are), the axbo SleepPhase sleep monitor will then wake you up gently,with the sound of birdsong or five other gentle sound, while you’re in a light sleep phase up to 30 minutes before your normal alarm clock. This enables you to wake up feeling more refreshed and energetic, rather than grumpy and tired.
If you fail to wake up then a conventional buzzer will sound to get you out of bed.
The axbo SleepPhase sleep monitor comes with two different wristbands, for you and your partner. It will also display your sleep patterns in an interesting graph, which might be nice to look at but confusing as to how it can help improve your sleep.
While not exactly cheap, if you place a premium on a good night’s sleep then the axbo SleepPhase is worth a look. It scores favorably in reviews, with many people feeling more awake and less drowsy from being woken during a light sleep cycle, rather than groggy and tired. It’s also smartly designed, which will appeal to those that value the design of gadgets almost as highly as the technology itself.
This smart looking wristwatch was named the invention of the year by Time Magazine. Like the axbo SleepPhase, the Sleeptracker Elite monitors your sleep patterns and then aims to wake you at the optimal time. In particular, it monitors the number of sleep interruptions during the night to see whether it’s these that are causing you to feel exhausted in the morning, such as pets jumping on your bed in the middle of the night.
The Sleeptracker Elite scores highly in reviews, with lots of people confirming that its maker’s claims are right and that it works. However, wearing a watch all night might feel a bit clammy and uncomfortable for some, in which case you might want to opt for the axbo SleepPhases instead.
Fitbit One Wireless Activity and Sleep Tracker
This gadget is like a Swiss army knife for monitoring your daily health. Along with tracking your sleep patterns, the Fitbit One can record the number of steps you’ve walked and how many calories you’ve burned. After logging events in your daily routine, such as what you’ve eaten and your workouts, you can then share the results with friends and other users on the maker’s website to win badges and encourage one another’s progress.
In terms of helping you to sleep, the Fitbit One is slipped into a wristband at night to measure your sleep cycle and the number of times you wake up during the night to give you a sleep quality score. However, it wont wake you on its own accord without you setting the timer. So it cant be used to wake you up during a light sleep cycle like the other two devices. So the Fitbit One is only really worth considering if you want to use it to measure and record your daily health and lifestyle, rather than a sleep boosting device on its own.
On average we all need six to eight hours of sleep every night. Any less than this may effect you the next day, with symptoms like low energy, mood swings and concentration problems. However, from a medical perspective, these mere interferences may already be considered as signs and symptoms of a sleep disorder.
Sleep disorders are classified into:
2) parasomnia or undesirable motor or autonomic activity during sleep
3) sleep disorders associated with medical disorders
They are affected by one’s amount and quality of sleep. Among them, the most common among children and adults is insomnia.
Insomnia is broadly defined as a condition where the person experiences inadequate or poor quality of sleep, difficulty in initiating and/or maintaining sleep, and sleep that is not restorative and/or refreshing.
It may be attributed to primary or secondary causes. The former refers to that which is unrelated to any unidentifiable medical or psychiatric disorder while the latter includes conditions where another disorder which contributes or aggravates the dilemma can be diagnosed.
A good example of a primary cause is adjustment disorder. One who experienced job loss, hospitalization and other stressful life events may encounter difficulty in sleeping. On the other hand, secondary causes include medical illnesses (e.g., respiratory disorders) and psychiatric disorders (e.g., anxiety).
Aside from its causes, insomnia may also be classified according to its severity. It may be mild, moderate or severe. As the degree of severity increases, the impairment to one’s social or occupational functioning increases (The International Classification, 2001).
Furthermore, the same classification may also refer to the frequency of one’s sleeplessness ‘episodes’. A person with a mild sleeping disorder encounters ‘episodes’ only for a few nights; whereas a person with a severe form of the condition encounters the same for more than a month.
Regardless of its cause or severity, a person must immediately consult a physician if he/she thinks he/she has insomnia. For one, it is considered as a medical condition; hence, it must be treated. Second, more than it being a medical condition, the condition may lead to devastating consequences.
What started out as lack of sleep may end with a person not living his/her full potential due to exhaustion, fatigue and even depression. Therefore, insomnia must be treated and not taken for granted.