Treating insomnia with pharmaceutical drugs, like sleeping pills, is not recommended. The majority of these medications are prohibitively expensive, many of these medications have undesired side effects and are also addictive. Sadly, sleep medication makes you think that you are asleep, however, you are in fact tranquilized. What most people forget is that there are natural ways to promote sleep that are not only cheap but also work. The best way to improve your sleep is to develop good sleep hygiene. Just like you need to eat and poop, you also need to adopt good habits for sleep. Here are a few home remedies for insomnia.
Best Home Remedies For Insomnia
- Develop a sleep schedule
- Avoid food before bed
- Avoid naps before bed
- Don’t exercise before bed
- Keep a clean room with the right temperature
- Keep off your phone
- Get a firm mattress and keep sheets clean
- Keep pets out of the room
- De-stress before bed with yoga and/or hot bath
- Natural herbs
Also read: Side Effects Of No Sleep
Develop a Sleep Schedule
Developing a sleep schedule is one of the most powerful home remedies for insomnia. The vast majority of people who have problems with sleep never go to bed at scheduled times. Most people sleep very late and are not able to get up in the morning. So the first step is to develop a sleep schedule and this means going to bed and getting up at the same time, even during the weekends and holidays. This type of schedule reinforces the sleep-wake cycle and helps with promotion of good sleep. However, initially you may have problems falling asleep right away, especially if you’re used to sleeping late. So if you do not fall asleep in 15-20 minutes, do something relaxing for 30 mins and try again. Never agonize of not being able to sleep, rather do something else.
Don’t Eat Before Bed
Stop eating and drinking before bedtime. One very common reason why people have sleep deprivation is because they eat late. This then causes abdominal discomfort, rumbling, acid reflux, and nausea. Eat your last heavy meal at least 2 hours before bedtime. If you are hungry before bedtime, eat a small snack instead. At the same time avoid drinking alcohol and coffee before bedtime. Both these social beverages induce the urge to urinate in the middle of the night. In addition, coffee can also cause heartburn that can wake you up from sleep.
Avoid Naps Before Bed
If you have a habit of taking naps, they should be short and limited. Ideally less than 30 minutes per nap and it’s best to take naps closer to noon than later in the day. Taking naps later in the day will absolutely have negative effects on your sleep at night.
Don’t Exercise At Night
A lot of people go on a late night jog or partake in intense physical activities. This releases adrenalin into the body which is guaranteed to keep you awake in the late hours. Your body needs to wind down before bed and exercise does not help one bit. Exercising would be a better idea to do in the morning to wake up!
7 Extra Tips for Getting Wholesome Sleep
- Keep your bedroom neat and tidy. These days most people have a TV and computer in bedroom, and some even have all types of snacks on the nightstand. Your bedroom is not the kitchen or the living room; it is a place where you are sleep. Keep the bedroom free of all junk like the TV and do not snack in bed. The more distractions you have, the less likely it is that you are you going to fall asleep. If you want, you can listen to some soothing music.
- Turn off your mobile. Probably one of the most common reasons why people can’t sleep is because they leave their mobile phone on at night. There is nothing more irritating than all types of sounds coming every time you get a message or a text on your mobile. Unless you are the only heart surgeon or police officer in town, there is absolutely no reason why your mobile should be on at night.
- Keep the bedroom temperature comfortable. One very common reason why people can’t sleep is because the bedroom is either too hot or too cold. So close the shades and ensure that the room temperature is ideal for sleeping.
- Have a firm mattress and clean sheets. Many people never change their bed sheets regularly. In fact some people use the same pillowcase and bedsheet for months on end. This often leads to a stale smell, and collection of dead skin and debris. So change your bedsheets least once a week. Sleep will come easy when you sleep on fresh linen.
- One of the ways to induce sleep is to have a nice warm shower or bath just before bedtime. This allows your body to unwind and relaxes the muscles. So make it a habit to have a shower just before bedtime.
- Limit people and pets. In general on a single queen-size bed, there is only enough room for two people. If you have kids, they ought to sleep in their own room. If you love pets, then it is better to let them sleep on the floor. The more congested your bed becomes, the more difficult it is to move in bed.
- If you are stressed, de-stress yourself. Easy ways to release stress is to practice yoga, meditate, do some deep breathing exercises, or just read a book before bedtime.
Finally, there are a number of herbs and health supplements on the market for sleep- most do not work. One of them that works is melatonin. Unfortunately, melatonin does not work in everyone and its sleep-inducing effects are inconsistent. The only way to know if it will work for you is to try it out. The only good thing about melatonin is that it is relatively safe and a lot cheaper than all prescription sleep medications. Sleep deprivation is not something that should be taken lightly. Try these tips, they may help!