There’s nothing worse than not getting a full night of sleep and its negative effects can be felt mentally and physically.
For many people, insomnia is a very real and detrimental condition that means their nightly sleep is affected, for some to the point of getting none at all.
According to studies, one in four American adults develop insomnia each year, so it’s something that many of us have needed relief from before.
Are there are natural cures for insomnia that work?
While most people assume that you need over the counter or prescription drugs to get rid of insomnia, the best remedies are natural ones.
There is everything from herbal supplements to meditation that can assist in getting a good night’s sleep, and if you have insomnia, you’d be more than happy to experiment.
If you’ve ever suffered from insomnia you probably already know how debilitating it can be and the last thing we want to do is add on more negative effects from medication.
We’ll show you some tried and tested natural remedies for insomnia that could finally help rid you of this debilitating condition and get the sleep that your body has been missing.
- 1 How Can You Cure Insomnia Naturally?
- 2 Related Questions
How Can You Cure Insomnia Naturally?
Although some people experience insomnia long term, it’s usually a short term occurrence that comes and goes during times of stress or conflict.
Thankfully, there are several methods, exercises, and natural options for curing insomnia that don’t rely on harsh medications or potentially dangerous substances.
We’ve rounded up the top 10 ways you can get rid of insomnia while feeling good so you can turn to these whenever your sleep starts to get affected.
#1: Herbal Teas
The most effective tea with proven effects of promoting sleep and helping to relax is chamomile.
Chamomile tea can be drunk each night before bed to relax the body and mind, with some people finding that it calms them to the point of sleep.
The FDA approves of this calming tea and various studies have been done on it which proves that it has a relaxing effect.
Better yet, it’s a simple thing to add to your bedtime routine which can signal to your brain that it’s time for sleep and many people love the subtle flavor.
#2: Mindfulness and Meditation
One of the biggest reasons we find it hard to fall asleep or get back to sleep through the night is because of our racing minds.
Mindfulness is the art of staying present in the moment without letting your thoughts get the best of you, and it’s something that can be hugely beneficial in the fight against insomnia.
Mindfulness and other forms of meditation are best practiced while you’re still awake, and they will take time to master.
However, once you know how to use them you’ll be able to rely on their calming powers to drown out the stressful voices in your head and drift back to sleep.
#3: Have a Strict Sleep Schedule
It might seem basic enough, but sometimes getting a night of good sleep is simply a matter of having a sleep schedule in place. Our brains react to routines and if your body can sense that it’s time for bed, you’ll be much more likely to fall asleep.
A sleep schedule consists of things like turning off screens, taking a warm shower, reading a book, making your room dark and at the ideal temperature, and getting dressed in your bedclothes.
Doing these each night will signal your brain that it’s time for bed and relax you in preparation for sleep.
#4: Avoid Alcohol
Alcohol is one of the biggest culprits when it comes to poor sleep, yet it’s one that people always swear by as their favorite way to relax.
Drinking any amount of alcohol before bed will affect your sleep negatively so it should be avoided altogether.
One study found that it did this by impacting your sleep’s homeostasis which is the built-in function of your brain that regulates when you sleep and when you wake.
#5: Melatonin and Valerian
If you’re going to take something to help your insomnia, it may as well be a natural option. Melatonin and valerian have both been proven to promote sleep.
Melatonin is produced naturally by the body and is responsible for our sleep-wake cycles and can help you to fall asleep and also positively impact the quality of the sleep that you do have.
Valerian root has been used for thousands of years to aid in sleep and according to several studies, its beneficial in helping to fall asleep.
This supplement works better over time as it builds up over your system so you have to be sure not to use it as a permanent solution.
#6: Reduce Caffeine Intake
It’s no secret that caffeine is a stimulant that keeps us awake, yet so many of us cling to our daily cup of coffee with no regard for how it might impact our sleep.
Even having a coffee first thing in the morning can affect your nighttime sleep for some people, especially if you’re sensitive to caffeine.
Have a look at how much coffee you drink or consider cutting out other sources like cola and chocolate if you think it might be causing a problem.
#7: Have a Health Check
Adults should aim to have a full health check once a year just to stay on top of things, but a health check could also lead you to other issues that might be linked to insomnia.
Not only will you be able to fix your sleep problems but it could lead to discovering other issues that need treatment.
Some medical conditions have been linked to insomnia and poor sleep including kidney disease, heartburn, thyroid disease, respiratory problems, and neurological problems.
Insomnia is a problem that can be solved with a visit to the doctor and a fix that could be easier than you realize.
#8: Challenge Yourself
Sometimes we’re the ones that ourselves awake with a negative voice in our heads.
If you’ve ever suffered from insomnia you’ve probably told yourself things like you’re not normal because you can’t sleep or imagined all of the catastrophic scenarios that will happen if you don’t fall asleep immediately.
To remove these thoughts, you first need to recognize that they’re self-defeating thoughts and then challenge yourself to replace them with some gentler and more realistic.
Tell yourself that even just resting and relaxing is good enough for your mind for tonight or that not all nights will be as bad as this. They’re all totally true and will help your mind to relax.
#9: Regular Morning Exercise
Even just half an hour of exercise in the morning can promote better sleep at night, as well as a whole range of other benefits.
If you have issues with insomnia it’s better to do your exercise during the day and never before bed as it can have an adverse effect and make you feel stimulated and awake instead of tired.
#10: Attend Therapy
If you’re struggling to combat chronic insomnia, it can be helpful to seek help from a trained psychotherapist.
For the many cases where insomnia is caused by another mental condition like anxiety or depression or if it is more than just a short term problem, you can receive invaluable help by speaking to a professional.
Studies have shown that cognitive therapy has been beneficial for managing chronic insomnia and the other symptoms associated with it.
Even if your insomnia hasn’t been an issue for long, you can implement some behavioral changes that can prevent it from getting out of control.
Insomnia is a common sleep disorder that affects millions of people annually, but it’s still a relatively unknown occurrence.
We’ve answered some of the most common questions about insomnia to give you a basic understanding of why it happens and what you can do to reduce its impact on your life.
What Causes Insomnia?
There are many different causes of insomnia and if you suffer from this sleep condition, you’ll need to assess each of them to see if it’s the culprit.
Emotion stressors like anxiety and depression are often associated with insomnia but other external factors like alcohol, caffeine, and sleep routine can sometimes be to blame.
What Are the Symptoms of Insomnia?
Insomnia can look differently for everyone, but common symptoms include an inability to fall asleep, long periods of wakefulness through the night, relying on sleeping pills or medication to fall asleep, and waking up too early in the morning.
Not feeling as though you’re refreshing in the morning is a good indicator that something is wrong with your sleep, and it should be investigated further.