Natural Cures For Insomnia
Try one of the natural cures for insomnia if you're suffering from
sleepless nights but don't want to use traditional medications.
are many approaches and natural sleep aids that can successfully treat
insomnia, without risking the potential side effects of prescription or
In addition to difficulty falling asleep, some people have trouble staying asleep. If you regularly awaken after sleeping for just a few hours during the night, a natural sleep aid like melatonin may help.
Melatonin mimics the body's sleep-promoting hormones and may be the help you need to sleep through the night. (See more on melatonin below.) Yet, there are also many other natural options to consider.
To help you choose the best natural sleep remedy for your condition,
explore the selection of natural cures for insomnia listed below. Many
of them are simple, inexpensive, and can be surprisingly effective.
Sleep Preparation Techniques
Going to bed stressed or angry can nearly guarantee that you'll spend a lot of time staring at the ceiling instead of quickly drifting off to sleep. With anxiety and tension, your mind will be racing instead of reaching a state of calm in preparation for sleep.
One of the best natural cures for insomnia is to focus on slowing down your brain and body for at least one to two hours before bedtime. When you let the stresses and strains of everyday life melt away, you'll be more likely to fall asleep and stay asleep. You can reduce the negative effects of stress on your mind and body by practicing some simple relaxation techniques, as well.
In addition, follow these guidelines to prepare yourself for a good night's 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 or doing a calming, deep-breathing routine. Mental imagery and visualization can also help you relax and prepare for sleep.
- Watch what you eat and drink.
Avoid caffeine, alcohol, and fatty 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 or crackers can also improve your sleep, as they raise the levels of Seratonin in your body.
Herbal teas, which have no caffeine, can produce a calming effect at bedtime and particularly those with chamomile and valeria. To learn more about diet and sleep, click here: healthy diet for better sleep and/or sleep-inducing foods.
- Limit exposure to "screen time" before bedtime.
The artificial blue light that is emitted from computer screens, mobile devices and your television may negatively impact your sleep. Exposure to these devices in the hours leading up to sleep can send signals to your brain that it is daytime rather than nighttime. This interferes with your ability to fall asleep and get the rest you require.
- 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. Also, try adding a few drops of calming aromatherapy oil and make your bath even more soothing.
Improve Your Sleep Environment
- Your bedroom
An important natural cure for insomnia is to improve your sleeping habits and sleep comfort. Your bedroom should be cool, dark, and quiet. It should be a tranquil place rather than used as an office, exercise room, or home theater. Keep this room for sleeping only (the exceptions being to relax and make love.
- Your Bedding and Mattress
Use quality bed sheets with a 200 thread-count per inch or more (the higher the thread-count the softer they'll be). Natural 100% cotton bedding is typically the best choice for softness, comfort and moderating body temperature during sleep. Blankets, comforters, and duvets should be the correct weight for the season. And, if your pillows have seen better days buy some new ones.
Ditch your mattress if it's old - or too hard, soft or lumpy. There are lots of options when it comes to buying a new mattress
and you don't have to spend a fortune to find one
that feels comfortable. Take your time choosing your new mattress. Pick one that feels
good when you lie on it. Test mattresses with different firmness levels and see which feels best when you rest on your back and each side.
- 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-retardant finishes are essential
Other Natural Cures for Insomnia
- Natural Sleep Aids
If you're suffering from short term insomnia, a natural sleep aid could be beneficial. Most herbal sleep remedies have a gentle sedative effect that promotes deep, restful sleep - without the side effects of over-the-counter or prescription sleeping pills.
Aromatherapy can play an effective role when you're considering natural cures for insomnia. Use a few drops of essential oils in your bathwater, aromatherapy massage oil, scented candles, or a pillow filled with relaxing herbs (such as lavender, chamomile ,or ylang ylang) to help get the quality sleep you need.
- Cognitive Behavioral Therapy - Psychotherapy
Cognitive behavioral therapy for insomnia may help individuals identify thoughts and behaviors that interfere with sleep and replace them with new habits that enable restful, quality sleep. Improving lifestyle habits, bedtime rituals and relaxation skills may be part of the therapy process. A sleep therapist may deploy a number of cognitive behavioral therapy techniques, as part of a structured therapy program.
Acupuncture can be used to improve your sleep and has many other
applications, as well. Acupuncture can be tailored to restore a normal
balance between the stress and relaxation hormones in your body.
is a hormone produced by your body that regulates 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 or jet lag),
you may want to consider supplementing your body's supply of melatonin
with a natural dietary supplement that contains the synthetic version of
Before trying any of these natural cures for insomnia, talk
with your doctor about your sleep issues. Discuss these natural
approaches and get his or her input. Keep in mind that herbal products
may negatively interact with some types of medication and health
conditions. Yet for many, natural sleep remedies can facilitate the
return of healthy, restful sleep.
Related - Natural Cures for Insomnia
More on Natural Cures for Insomnia
Tryptophan and Sleep
Acupuncture and Sleep
Relationship Between Food and Sleep
Herbs that Relieve Anxiety
Sleep Inducing Foods
Learn About CBD Oil and Sleep
Music for Sleep
Sleep Music Studies and Tips
Melatonin and Sleep
Natural Sleep Remedies
Compression Socks for Better Sleep
Effects of Aromatherapy
How Does Aromatherapy Work?
Aromatherapy for Sleep
Better Sleep Guide HOME
Natural Cures for Insomnia