What would you do when you can’t fall asleep for the night or worse, for a few nights?
Indeed, you’ll feel awful and grouchy if you lose sleep the whole night. Thank goodness for the invention of insomnia medication – you hit the sack and sleep like a log throughout the night.
So you start popping sleeping pills or medication, thinking you found a cure for your insomnia? Is it really? No, do not depend entirely on sleep drugs for they can create undesirable side effects while temporarily inducing sleep.
To cure insomnia, you just need some natural remedies. In fact, start by analyzing your lifestyle, as they may be the cause of your insomnia. Once you change some of your habits, you’ll nip your insomniac problem in the bud.
Now, try out these simple natural insomnia remedies, which aim to change your habits to cure your insomnia. They work best for you if your sleep disorder is not sparked by the side effects from other medications you’re undertaking.
1. Reserve your bedroom for TWO things only – sleep and sex. In other words, avoid eating, working, computers, TV, video or loud music in the bedroom.
2. Create a clean and comfy environment for slumbering – soft lights, good ventilation, appropriate room temperature, good support pillows, and sufficient comforters.
3. Taking a relaxing warm bath before bedtime can lower your body temperature thereby helps to induce sleep. Soaking your feet in a tub of warm water before bedtime can achieve similar effect. Certain aromatherapy oil can enhance calming effect, provided you like the smell.
4. Avoid caffeinated drinks such as coffee, tea, soft drinks or chocolate drink and / or cigarettes after 7pm in the evening. Also avoid snacking just before slumbertime so that your body can fully focus on making you sleep instead of having to partially work on the food you send to your stomach.
5. Turn off your cell phone (its radiation can upset your normal sleep pattern), blackberries, MSN or Yahoo! Messenger, ICQ etc after a certain time at night.
6. Sleep inducers such as soymilk, whole grain, certain seeds (pumpkin seeds, sunflower seeds, flaxseeds) and nuts (walnuts, cashews, almonds, pecans, peanuts) help your brain to relax. Drink a glass of milk or calming herbal tea with a handful of whole-wheat crackers before bedtime. But remember not to overeat those foods and do visit the bathroom right before sack time so that you won’t have to drag yourself up in the mid of your sweet dream (I hate that!).
7. If you cannot conk out after half an hour in bed, get up and listen to some soothing music, or read a book (but avoid stimulating or exciting content such as horrors and thrillers). Use warm tungsten reading lamp instead of fluorescent lamp. Avoid watching TV or DVDs as the light from these devices are bright and will interfere with your body’s biological clock, worsening your sleepless condition. Return to bed as soon as you feel sleepy.
8. Regular exercise relieves tension, thereby aiding sleep. But try not to work out before sleeptime as it may keep you awake.
9. Train your body to sleep and wake up at the same time every day regardless of whether it is weekend or public holiday. Setting a regular sleep routine helps your body and brain get used to falling asleep naturally at a fixed time each day. The ideal time to hit the hay is between 9 to 11pm so as to achieve better sleep quality.
10. If you need to snooze during the day, try to keep it within 20 – 30 minutes that is sufficient to charge you up. Napping too long may result in dizzy mind, which can adversely affect your productivity as well as your nocturnal sleep.
11. If you’re working at home, stop work at least two hours before turning in to allow your mind to unwind and relax.
12. Improve your diet by reducing meat intake and eating more fruits and vegetables such as berries, green leafy vegetables, whole grains and cereals. These natural goodies help to revitalize your body and help to keep your sleeping mechanism function properly with less “glitches”.
I would also recommend an amazing sleep-inducing fruit for insomnia cure – Kiwi.
Packed with abundant vitamins (especially vitamin C), minerals (including calcium, potassium, magnesium) and dietary fiber, you should eat them more often and not only for insomnia problem.
Among the nutrients in kiwi, calcium is the one helping you to relax, which isn’t found in many fruits. But be prepared that you’ll only feel the effect after a few weeks of eating 2 kiwis each night.
What about taking calcium supplements? As with all artificially extracted supplements, they bring some adverse conditions. I reckon you do not want to add more toll on your health with those side effects.
Kiwi’s effect too slow for you? Think about this – eating two per night replenishes you with so much nutrition and makes you sleep better naturally in the long run. Isn’t this an easy and healthy deal?
Sleep medication or natural cure for insomnia? Make your choice.