Natural Cures For Insomnia

Try one of these natural cures for insomnia if you're suffering from sleepless nights but don't want to turn to traditional medications.

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!

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. 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. 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!

Improve Your Sleep Environment

• Your bedroom
  A natural cure for insomnia is to sleep in an environment that encourages restful sleep. 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.

if you're feeling tired all the time, try some of these natural cures for insomnia as the first step on the road toward better sleep, and more enjoyable days!

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