You're lying in bed wide awake, staring at the ceiling, especially wanting to fall sleep. But you can not. And you do not want to get in the habit of taking an over the counter or prescription sleeping aid. So what are your alternatives? There are actually several home remedies for insomnia that may help you fall sleep. You may need to experiment to find what works for you. Here are 6 suggestions.
1. Set a Schedule
One of the most important home remedies for insomnia is establishing a schedule. Everyone has an internal body clock. By getting into a routine before bedtime, go to bed at the same time every night and waking up at the same time every morning, you help set your body's internal clock. Once you make this a habit, your body will automatically set itself to fall sleep and wake up on a consistent basis thus avoiding those sleepless nights.
2. Do not Waste Time In Bed
Another thing to avoid is wasting time in bed. When you wake up – get up. Do not snooze or lie around for a few more minutes. Again, establishing a routine is important. In addition, do not go to bed until you start to feel sleepy. If you're not yet drowsy, do something in another room to wind down until you are drowsy and then go to bed.
3. Set up Quiet Time Before You Go to Bed
One of the problems with insomnia is all of the thoughts that race around in your mind keeping you awake. To avoid this, set up about 10-15 minutes of time before going to bed to review the day and put things in perspective. Think about events and unresolved issues and work out solutions so your mind does not keep working on them when you want to sleep. Also, set up a plan for the next day so you are not awake worried about the things you need to do in the morning. A very effective way to clear your mind is to write all of these things down.
4. Have A Light Snack
One of the best known home remedies for insomnia is warm milk! There is a reason this has been used for such a long time – it works! A light snack consist of warm milk, bread or a piece of fruit is a great way to fill up before bed without overeating. That being said, you want to avoid sugary snacks since they can excite your system and alcohol since it may prevent you from achieving the deep sleep your body needs to be completely refurbished.
5. Turn Your Mind Off
To keep your mind from wandering off into different directions and getting distracted with random thoughts, turn it off. There are a few home remedies for insomnia that will help you do this. You can do this by setting soothing music to play for a certain amount of time. Another very effective technique is to use environmental sounds such as rushing water or the ocean. This will help your mind wind down so you can slip into sleep.
6. Practice Relaxation Techniques
There are also yoga and meditation techniques you can use as home remedies for insomnia. Yoga breathing is an effective way to relax your body so you can fall sleep. Practice slowing down your breathing and breathing from your diaphragm. You'll want to do this during the day so you know how to do it when you're ready for bed. While you're breathing, concentrate on relaxing every muscle in your body starting with your feet and working all the way up to your head.
Another relaxation technique is to focus your mind on things you enjoy, pleasant experiences you've had or fun times. You can also try mental games like counting backwards to help refocus your mind so you can relax.
All of these home remedies for insomnia are easy to use. As noted, you may need to experiment to find one, or a combination, that work for you. The most important of the 6 remedies discussed is establishing a routine and sticking with it every night. Start there and incorporate the other home remedies for insomnia until you find what works for you.