Do you often find yourself tossing and turning at night? Are you tired of the constant exhaustion that you face due to lack of sleep?
If so, then you’ve probably considered taking medications for insomnia. However, we have a better solution to your problem! Worry no more for here are some natural insomnia cures for a proper night’s sleep, recommended by the Reader’s Digest:
1. Create a Comfortable Atmosphere
One of the major things that causes insomnia is a lack of a proper sleeping atmosphere. The room’s setting should be arranged to avoid any sort of disturbances such as outside lights or noise etc. Moreover, minimize the beeping of electronic devices such as mobiles or digital. It is imperative that you sleep in an environment that you find comfortable.
2. Drink Tea
Drinking herbal teas can often help you sleep better due to the presence of flavonoids. You can easily find these teas from pharmacies. One such example is that of the Valerian tea. It has been known to help women suffering from insomnia due to menopause.
3. Cognitive Behavior Therapy (CBT)
The main purpose of CBT is to identify and tackle the causes of stress or depression. However, it is also known for facilitating people in getting a deeper and more peaceful sleep. A Harvard University research concluded CBT to be more effective than sleeping pills, while also improving the quality of the sleep by 17%!
4. Manage Stress through Exercise
Exercises to calm oneself are often a good way of reducing stress. Be it meditation or yoga, maintain a proper routine in order to tackle anxiety. It will save you from a lot of restless nights.
5. Medications and Melatonin
Many medicines, such a beta blockers and anti-depressants may cause you to lose sleep. Keep a clear track of what medicines you take and how they affect your sleep cycle. Furthermore, melatonin is a hormone, which when taken as a supplement, can help you sleep better and faster. However, consult with your doctor before adding this supplement to your medications.
6. Routine
Developing a sleep routine is also highly beneficial. The more your body and mind is adjusted to a certain sleep cycle, the better. So make sure to fall asleep and get up the same time each day in order to get most out of your daily rest. You can also listen to music or read just before going to bed in order to maintain a routine.
7. Milk and Honey
Tryptophan is an amino acid that is found in milk. Tryptophan increases the production of serotonin in our bodies. Serotonin is a hormone that acts like a natural sedative and helps the brain in inducing sleep.
Furthermore, honey is packed with carbohydrates that help in transmitting serotonin to the brain. Thus, this wonder duo of milk and honey before bed is the most delicious way to tackle your insomnia!
8. Hot Bath
A hot bath, ranging from 98 to 100 degree F, is another effective natural remedy for obtaining a peaceful sleep. According to a study, this sleep aid has been known to help women with insomnia sleep much better when compared to those who do not take a hot bath. So take a deep breath, relax, and let the water flow your worries away.