7 Proven Ways to Cure Insomnia Naturally
Being unable to sleep for extended periods is quite frustrating, especially if you tried all you could without getting any better. Insomnia is a common sleep disorder that makes it harder to fall asleep or stay asleep. Though your sleep requirements will depend on your age and activity level, you need at least seven to eight hours sleep nightly.
Are you finding it hard to fall asleep or stay asleep through the night? A significant part of healthy aging is getting adequate sleep. Here are seven proven ways to cure insomnia naturally with remedies that will help you combat insomnia
Adopt Sleep-friendly Lifestyle Changes
Evaluate your lifestyle to identify the habits or activities that increase your likelihood of developing insomnia. For instance, spending a lot of time on your computer, tablet, or smartphone may make you less likely to fall asleep.
With increased screen time, your brain becomes revved up instead of relaxed, making it difficult for you to feel sleepy. Develop the habit of turning off your devices some hours before bedtime for your brain to get ready for sleep. In addition, it would be helpful if you took a warm shower before going to bed to help you relax and encourage the feeling of sleepiness.
Your bedroom may cause your inability to fall asleep or stay asleep. However, simple tweaks such as replacing your mattress with a more comfortable one or adjusting the lights may encourage sleepiness. Fix your environment by focusing on things that affect your senses, such as noise, scents, and mood, to fight insomnia.
Add Pro-Sleep Foods to Your Diet
Did you know that monitoring your diet is a way to cure insomnia naturally? Yes, it is. Your diet plays a prominent role in promoting the feeling of sleepiness. The timing of your meals is also crucial to avoid waking up late in the night feeling hungry.
For example, you can add cheese to your diet since it is rich in amino acids, making your body more relaxed and quickly increasing your chances of falling asleep. Almonds are great, too, since they contain magnesium and calcium, essential for achieving good-quality sleep.
Add seafood such as salmon, mackerel, sardines, and tuna to your diet since they are rich in omega-3 fatty acids that promote healthy heart function and stimulate your brain’s performance.
Whole grains can also help since they have a high carbohydrate content essential in increasing your blood sugar levels and regulating your sleep-wake clock. You can also eat cherries since they are rich in melatonin, a sleep hormone. Another healthy food option is low-fat milk since it stimulates melatonin production in your body, and bananas for muscle relaxation benefits.
Get Good-Quality Massages
Massage therapy benefits insomniacs by promoting daytime dysfunction and sleep quality. When done correctly, it may minimize feelings of depression, anxiety, and pain, making it difficult for people to fall asleep or stay asleep. Besides visiting a professional masseuse, you can perform a self-massage on yourself with the right tools.
Your friend or partner may also give you massages to promote wellness and well-being. When massaging, please focus on the sensations and feelings of touch to get the most out of it. It is essential to seek your doctor’s advice if you have any pre-existing medical conditions that may prevent you from benefiting from a relaxing massage. Also, do a thorough skin patch test on massage oils or creams if you have sensitive skin before using them.
Work out Regularly
A good workout routine helps promote weight loss, gives you adequate energy, and supports good-quality sleep. In addition, you will likely experience significantly fewer anxiety symptoms, depression, and insomnia if you work out more often. It only takes 20-minutes of moderate exercise per day to achieve these benefits.
You may gradually add vigorous cardio exercises or strength training to your workout a few times a week. Either way, choose an ideal time of the day when you are most comfortable and ready to engage in physical exercises for the best results. Also, consider your body’s condition and state of health when working out to avoid injuries.
Bask in the Sun
Natural sunlight is essential for a sound good night’s sleep. That is because the body counts on natural light to help you perceive time and release energizing hormones such as melatonin that leave you feeling relaxed and ready for sleep. So start spending at least 20 minutes a day basking or walking in the Sun.
Time in the Sun will likely make you feel alert and energized instead of sleepy during the day. It is because your body does not produce a lot of melatonin at that time. One way to keep your sleep patterns in check is by exposing yourself to natural light as soon as you wake up and jump out of bed. Simple activities such as going outside and opening the window blinds will help the brain regulate sleep hormone production.
Yoga is a great way to cure insomnia naturally. It is an exercise that boosts mental focus, improves physical functioning, and alleviates stress. With the right style, Yoga can improve your quality of sleep. When doing Yoga, focus more on breathwork or meditation rather than complex physical movements. Restorative Yoga is ideal since it allows you to stay active and focused.
Your yoga sessions should take at least 20 minutes daily for maximum benefits. It would be best if you could do them before bedtime to help you unwind and relax. Do not force poses that do not feel right to avoid injuries. The goal is to find poses that allow you to relax and get into the meditation mood.
Practice Mindfulness Meditation
One of the best ways to naturally cure insomnia is through meditation. Mindfulness meditation is a wellness practice consisting of slow, steady breathing in a still position. When engaging in it, you get to focus on your thoughts, breath, sensations, and feelings without distractions from daily life activities.
The practice promotes quality sleep, boosts immunity, improves concentration, and reduces stress. You can practice it at home or attend a daylong meditation retreat to improve your sleep patterns and curb insomnia.
Aim for 15-minute-long meditation sessions that can take place in the morning or evening, depending on your day-to-day schedule. You can join a meditation group or enroll in an online guided meditation class to keep yourself motivated. If the practice causes turmoil and angst, feel free to discontinue it for your wellness and well-being.
The Bottom Line
At some point in life, you may experience some form of insomnia. It may result from a change in lifestyle or routine, medications (such as allergy and antidepressants), or stress. Once you follow the tips discussed in this guide, your sleep pattern will likely return to normal. However, it is vital to seek expert medical help when your insomnia develops into a long-term thing.
If you need additional support in dealing with insomnia, Click Here: Cure Insomnia: Six steps to sleep.
If you have any comments or questions, please feel free to leave them in the chat below.
This is great for my daughter who has had insomnia since she was 3
Thank you for your comment. I am sure that applying these tips would lead to better sleep. Especially spending time getting direct sunlight.
Thank you so much for this post it really has help to shed some light on how to get a better night sleep. As I get older I have found that my nightly sleep pattern has shortened. I will definitely begin to incorporate many of the recommendations into my daily routine to achieve a better quality of sleep.
I am committed to making some of the lifestyle changes to improve my sleep