Anyone who’s ever suffered with insomnia knows just how horrible it can be, and the effects it can have on life overall. Although there are certainly a lot of ways to deal with insomnia – especially when it actually is insomnia, and not just a few nights of not being able to get a proper sleep, but not all of these methods will work for everyone, and they’re also not things that everyone will even want to try.
If you’ve already tried things like sleeping tablets or other methods to beat insomnia and just don’t feel like they’re working for you, or you’re looking for a more holistic approach before even trying anything like that, then this post is going to share with you some natural ways to deal with insomnia – some you may know about and already be implementing, and others you may not even have considered.
Have a morning and bedtime routine:
With the busy lifestyles that most people are leading today, having a morning and bedtime routine can seem pretty impossible and also just like a bit of a waste of time, but it’s actually one of the best ways to beat insomnia and regulate your sleeping patterns to help you get an all-round better sleep when you do drift off. Routine is something that we actually need in our lives, and it doesn’t have to take long or be overly indulgent. Your routine in the morning, for example, can include things like getting up, having a relaxing breakfast and then getting ready, or it can involve things like meditation and journaling before you officially start your day. Your evening routine can include things like turning off your phone and having a nice, relaxing bath an hour or so before bed so that your mind and body start the process of winding down. One of the most important aspects of your routine is that you get up and go to sleep at the same time each day so that your mind and body become used to the habit.
Avoid alcohol and caffeine:
Although alcohol is associated with helping people sleep, it’s not something that should be consumed too much before bed because alcohol doesn’t actually help us sleep in the same way we would without it – that’s also a big part of why you feel so tired and sluggish after a heavy night of drinking even if you slept for a long time. Caffeine is a stimulant and is definitely something that should be avoided before bedtime. It’s even said that you should have your last cup of coffee for the day around 6-8 hours before bed, because it can take that long to leave your system. Many people think that tea is free from caffeine, but black tea, although it contains less caffeine than coffee, it still contains it. Some green tea also includes small amounts of caffeine, so you’re best looking for caffeine free options or drinking herbal tea.
Be careful with naps:
Naps are something that are actually good for us, and it’s said that a 20 minute power nap each day can have massive health benefits and that it’s something we should all be trying to incorporate into our lives. However, napping can go too far, and if you’re taking an hour or two of a nap each day, then although you’ll feel good when you wake up, your body will be confused and think it’s had enough rest, so when it comes time to actually wind down and go to sleep at night, then you’re going to struggle to sleep. Of course, this is a vicious cycle, because then you’re going to be tired and sluggish the next day and will be grateful for yet another hour or two of napping in the afternoon.
Avoid heavy meals too close to bedtime:
If you’ve ever had a late dinner or eaten something particularly heavy before bed and then tried to sleep, then you know that it just causes more problems than it’s worth. Heavy and greasy foods, such as fast foods, and also large portions of food are definitely going to interrupt with your sleep patterns, so it’s really not a good idea to eat too much before going to bed if you’re trying to beat insomnia. Instead, eat your last main meal of the day a few hours before you go to bed so that your body has time to digest the food properly, and if you’re still hungry before bed, then a light snack of foods that promote sleep are a good idea to keep you going until breakfast.
Ensure your room is clean and tidy:
You may not think that your environment has a lot of impact on your ability to sleep, but you’d be wrong. It can actually be one of the biggest factors, so if your room is particularly messy and cluttered or even has lots of bright lights and things going on, then it’s time to change that. Your bedroom should be the place you associate with sleep, so that means it should be clean, tidy, and relaxing. Once you’ve decluttered your room, made the bed and given it a good clean, you’ll be amazed at the difference it can make, not only to your overall stress levels, your mood, and your ability to get a good sleep.
For anyone struggling to sleep, then regular exercise, especially before bed, is definitely one of the best ways to overcome this. You may not feel like hitting the gym every night, and you certainly don’t have to, but something as simple as taking a brisk walk or even just a short run around the block an hour or so before bed can really make a big difference and help you relax so that you’ll sleep.
Relax before bed:
Most people these days are going straight from their busy lives into bed, combine this with things like checking their phone in bed, it’s no wonder so many people struggle to sleep. Instead, you need to incorporate relaxation techniques with things like soft music, and even things like essential oils or pure cbd oil to help you get into the habit of relaxing naturally.