We all have spent at least one night where we cannot seem to get ourselves to sleep. Maybe we are worried about something or simply feeling the stress of our daily, repetitive routines.
Sleep eludes us when we are spending the night in an unfamiliar territory. It also could be because we are getting anxious over stuff we cannot control. The reasons can be as varied and a night without sleep clearly translates to an unproductive day the next morning.
Insomnia affects at least one-third of the world’s adult population and is also frequently experienced by children of all ages. It is more common among adult women (who tend to over think more than men), but studies show that everyone experiences a gradual decline on their quality of sleep as they age.
Here are some alternative, natural remedies when your body just won’t let you rest well at night.
First things first: Remember the basics.
Even before seeking a “cure”, get oriented on these basics first.
- Tone down on your coffee.
As a stimulant, caffeinated products fuel our brain. If we hope to achieve a restful night’s sleep, we would not want our brain to be in its most active state at night.The effects of coffee can last for hours, which is why we should not take any from noontime onwards. It is best to limit coffee in the morning when we need the energy boost.
- Skip the liquor.
Alcohol do have an effect of making us feel drowsy and with that notion, people think liquors can help us get some sleep. Some people swear that drinking a bit helps them rest better. However, they do not realize that even a glass of an alcoholic beverage fills the bladder and overworks their system.Although liquor acts initially as a sedative, once it wears off there’s a so-called “rebound effect” that makes your insomnia even worse. Plus, do you really need the hangover?
- Play with lights.
Studies show that most people who have sleeping troubles are those who are not exposed to light in the morning. Our body drops its temperature at night to signal that it is time to rest, and is awaken as the sun goes up. A morning walk under the sun (right after waking up) and turning off the lights when it is time to sleep is a simple trick you can use to jive your body clock.
- Follow a constant sleeping schedule.
The simplest, most effective rule is to follow a stringent sleep-wake routine. Set a time for sleeping and wake up the same time every day.Even if you missed a couple of hours of sleep, get up and still follow your schedule. Do not take any naps during the day. It will take time before your body gets use to it but it will gradually be effective in establishing your sleeping cycle.
- Really prepare for sleep.
Make your sleeping space as conducive as possible. A good night’s sleep may be hard to attain if your bed and/or your pillows are too soft or too hard.Always ensure that your bedroom is quiet and cozy. According to a study done by the National Sleep Foundation, the best environment for sleeping is a dark and cool one.It also helps if you don’t use your bedroom on activities other than sleep (or sex). Do not work, eat or do anything else inside your sleeping area.
The Alternate Remedies For Insomnia That Wont Break The Bank.
There are over-the-counter drugs for insomnia but taking them puts one on a higher risk of getting too dependent on it. The best solution would be to go natural. The less artificial it is, the better.
- Detoxify and take a break.
A full body massage coupled with aromatherapy will help ease your mind off your worries and get you into a much relaxed state. Sometimes, all we need is a break from all the noise to be able to feel how tired we really are and how much we need rest.You can also try acupuncture. A minimum of four weeks of this needle treatment improves the quality and quantity of one’s sleeping time.
- Feast on something.
Drink a warm glass of milk and throw in a couple of cookies. You may also munch on any sugary food thirty minutes before bedtime. Other recommended “meals” are those made of high carbohydrates such as toasts. They will function as effective as sedatives and will help you doze off to dreamland.
- Drink some Tea.
There’s something very zen when people drink tea. It brings to mind a relaxing environment and taking one also tricks our messy realm into calming down. There is a long list of recommended herbs to be taken at least twenty to thirty minutes before your night’s sleep. Popular “sedatives” or herbs that induces sleep are: California poppy (Eschscholzia californica), Chamomile (Anthemis nobilis), Hops (Humulus lupulus), Lavender (Lavandula officinalis), St. John’s Wort (Hypericum perforatum), Passion flower (Passiflora incarnata), Valerian (Valeriana officinalis) and Wild lettuce (Lactuca virosa). Valerian is the most popular insomnia cure and is safe to be taken mixed or along the other herbs.
However, do not take any of these herbs along with medications that have antihistamine or sedative effects. They should also not be taken with alcohol.
If all else fails, Energize with some leaves.
A night without sleep means a day with your energy depleted. Sleeping all day is, of course, not a solution. The problem then is on how you can go through your day without sleep.
Aside from sleep-inducing herbs, there are also ones that can keep you awake. These are botanicals with nutrients that lessen the effect of sleep deprivation such as Siberian Ginseng and Cordyceps.
Siberian Ginseng boosts your mental activity and flares up your physical endurance. Both of these are reduced when you lack sleep and are the major reason why people suffering insomnia feel like zombies walking in the daylight. Drinking a tea concoction of Siberian Ginseng will trick your body that you do have some energy stored. Another herb that enhances energy level is the Cordyceps. It is an old Chinese favorite and is harvested from mushrooms.
There is no single formula that ensures a fast cure for insomnia. It usually takes weeks for our body to get into a healthy sleeping routine (as it takes 30 days to develop a habit). Do consult your doctor if you think you need it.
Keep a log of your sleeping solutions and keep track of your progress. Who knows, the solution for your insomnia attacks may be any of the simple ones we’ve outlined.
May sleep dusts fill your rooms tonight, Happy Sleeping!
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