Natural Cures For Insomnia

There are many natural sleep aids that can successfully treat insomnia, without risking the side effects of drugs or medications.

To help you choose which route to follow, explore the selection of natural cures for insomnia listed below. Many of them are simple, inexpensive and surprisingly effective!

Relax!

Stress often causes all sorts of physical symptoms and problems, and can do a lot more damage than just interfering with your sleep.

Check out my Physical Effects Of Stress page to learn how to recognize and deal with these.

One of the best natural cures for insomnia is to slow down your brain and body for at least one to two hours BEFORE bedtime. Try to let the stresses and strains of everyday life melt away and you'll be more likely to fall asleep, and stay asleep!

Follow these guidelines to prepare yourself for a good nights' sleep :-

• Limit exercise
  Don't exercise for at least 3 hours prior to going to bed. The exception to this rule is gentle exercise such as stretching or yoga, a calming/deep breathing routine, or imagery/visualization.


• Watch what you eat/drink
  Avoid caffeine, alcohol and heavy or spicy foods in the hours leading up to bedtime. Replace them with foods that contain tryptophan (bananas, dates, milk and turkey are just a few of these). Foods high in carbohydrates, such as whole wheat bread/crackers) can also improve your sleep as they raise the levels of seratonin in your body. My page on sleep inducing foods gives you tons of information and a list of the foods that are helpful (and the ones to avoid!).

  If you suffer from Restless Leg Syndrome, foods rich in Magnesium may be helpful. Herbal teas make a good bedtime drink. Chamomile, Valerian or 'Sleepy Time' teas are all good choices.



• Take a warm bath
  Sinking into a tub full of warm water can feel wonderfully relaxing at the end of a long day. Don't make it too hot though. Adding a few drops of a relaxing, aromatherapy oil makes it even better!


• Learn how to relax
  You can reduce the negative effects of stress on your body, by practicing some simple relaxation techniques. Don't worry, you don't have to spend hours chanting, or visit an expensive spa to do this either! Just take a look at my Top Ten Techniques For Relaxation page for a run-down of the best options.

Improve Your Sleep Environment

• Your bedroom
  A good natural cure for insomnia is to improve your sleeping habits and your sleep environment (aka bedroom!) so take a look at my Sleep Comfort page for tips and advice on this. Your bedroom should be cool, dark and quiet. Don't use it as an office, exercise room or home theater. Keep this room for sleeping only (the exceptions being to relax and to make love!)


• Your PJ's
  The only real rule here is to wear what you feel comfortable in! Bear in mind that natural, breathable fabrics such as cotton or silk tend to be higher on the comfort scale than many man-made fabrics. Choose designs that are loose and don't restrict movement. Especially for children, flame-retardent finishes are important.


• Your Bed
  This is a 'biggie' on the list of natural cures for insomnia! Ditch your mattress if it's old, too hard/soft or lumpy. There are a ton of options when it comes to buying a new mattress, but you don't have to spend a fortune (unless you want to). Take your time choosing, pick one that feels comfortable to lie on, and if in doubt get a medium-level of firmness. A good set of sheets with a 200 thread-count per inch or more, (the higher the thread-count the softer they'll be). Blankets/comforters/duvets should be the correct weight for the season and if your pillow have seen better days buy some new ones. Again, there's a ton of options, and people with neck/back problems are now spoilt for choice!

Other natural cures for insomnia

• Aromatherapy
  Aromatherapy can play a very effective role when you're considering natural remedies for insomnia. Adding a few drops of essential oils to your bathwater, using an aromatherapy massage oil, or sleeping with a pillow filled with relaxing herbs are all great strategies. Scented candles in your bathroom or bedroom can also be very relaxing. Try Lavendar, Chamomile or Ylang Ylang.


• Acupuncture
  Acupuncture can be used to improve the quality of your sleep, but has many, many other applications as well. Acupuncture can be tailored to fit individual insomniacs' needs by restoring a normal balance between the stress and relaxation hormones in your body.


• Melatonin
  Melatonin is a hormone produced by your body, and its' function is to regulate your sleep/wake cycles. If for any reason your body isn't producing enough melatonin, or your sleep cycles are a bit 'out of whack' (due to shift work, jet lag and so on), supplementing your body's supply of melatonin with a natural dietary supplement or natural sleep aid that contains the synthetic version of this hormone can make all the difference.

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