Archives for April 2019

“10 Natural Ways to Reduce Insomnia.” Here they are:

It seems that any kind of problem a person may be dealing with can be resolved with patience and devotion. There are many recommendations and solutions to avoid experiencing the problem of insomnia, yet, people tend to find excuses and give reasons why they are unable to improve their lifestyle and resolve their problem with sleeping.

Reports and charts depicting how affected people with the problem of insomnia, are now announcing that every third person in the world is sleep deprived including young teenagers and adolescents.

Well, here we will try one more time to give some good guidance on how to avoid and deal with insomnia in a completely natural way. Moreover, that is all you have to do, just try to live more naturally.

Re-establish your Natural biological cycle

Human’s natural biological cycle is 24h long, 7-9 hours of which are reserved for sleeping. Our brain uses our senses to control the feelings and needs throughout the 24h period. However, the very artificial environment we live in today, confuses our brain and disturbs the natural balance, interfering with our healthy sleeping schedule.

First of all, it is advisable to go to bed at least before midnight and to practice going to bed every day in the same time. Get up in the early morning, again every day in the same time. Expose yourself as much as you can on sunlight, or let the daylight fill your office or home. Your body will know it’s daytime and will boost you with energy and when the night comes get away from too much artificial light from screens. Your body needs to know it’s dark outside and stream some melatonin.

Eat natural and healthy food

Eat healthy, fresh food dense with good nutrients for your body. Stay away from stimulants, like drinking too much coffee. The caffeine from the coffee, tea or other drinks gets stored into the body and causes difficulties with sleeping. Avoid processed foods and sugars, they influence heavily the chemical reactions and hormone secretions in your body, disturbing your normal biological cycle.

Do not eat at least 2-3 hours before bedtime.

Provide a healthy sleeping Environment

It is advisable to sleep in a room with  fresh air and moderate temperature. Investing in quality mattress and even more important in a good pillow it will sure enhance your sleeping quality. Good support for your body, spine and head is important for uninterrupted sleep and your overall health. Moreover, you may realize that the problem with insomnia is completely linked with you not feeling comfortable in your sleeping environment.

Sometimes the feeling of coziness instantly promotes great relaxation and peace. Find some pleasing bed sheets, pajamas and of course a weighted blanket.

Stay away from Screens

The light from the screens sends messages to your brain that is still not time to fall asleep, therefore, suppressing the secretion of the melatonin. Trying to fall asleep in front of the TV or computer will chase away the sleepy feeling and will make you feel tired and lightheaded.

Exercise

Exercise is great for your overall health. It helps you gain strength, build muscle mass, boost your energy and also promotes a sound sleep. Exercise helps in releasing of hormones that promote happiness and satisfaction.

The best exercise when it comes to beating insomnia should be a moderate outdoor training for 30 min a day at least. Moreover, you can add some aerobics or aay preferred sport few times a week. Everybody loves exercising, you just need to find the most appealing sport for you and stick to it. Your brain and body will reward you with a good night sleep.

Spend some quality “Me Time”

Regaining your balance, and finding peace with yourself is crucial for physical and psychological health. It is advisable to practice this in the evening before your sleep time. Finish all of the chores and al the stressing for the day, leave your phone and gadgets in other room and find a peaceful place to just enjoy your existence.

The best way to observe your body, your mind, and your feelings is through mindfulness meditation. Meditation has many health benefits: reduces stress and anxiety, improves concentration and self-esteem and promotes good, sound sleep. For the first-timers it may be hard at the beginning, but getting into meditating can be easier through breathing techniques and guided meditation. You can find many helpful apps and videos, or you can join a weekly class to stay motivated.

Drink Tea

Valerian tea is used to improve the sleeping quality and to ease anxiety. Taking a cup of valerian tea one hour before going to bad might work as a sedative and help you easily fall asleep. It can also be taken as a supplement.

Other herbs that are used for making tea as to help reduce insomnia are: Lemon balm, chamomile, passion flower and St. John’s wort.

Take a warm shower before bed

The heat of the water calms down your nervous system, relaxes the muscles and encourages the sleepy feeling. Moreover, the cleaning of your body also helps the feeling of the ending of the day, it’s showered off of your shoulders and you are ready to recharge.

Aromatherapy

Using some of the soothing essential oils may help you relax and fall asleep. As mentioned before, several drops of lavender, chamomile and ylang-ylang oil on your pillow or in your warm bath will work miracles for your sweet dreams. You can also try aromatic candles.

Massage

A relaxing massage using essential oils is the perfect way to relax and forget all about insomnia. If your partner agrees to help you reduce the insomnia problems, there is no such powerful remedy as the combination of a good massage, the soothing scent of lavender and love.

Images:

“Copyright: Unsplash/author: Alexandra Gorn/ I License: CC0 Public  Domain”

“Copyright: Unsplash/author: Logan Nolin / I License: CC0 Public  Domain”