5 Tips To Cure Insomnia
5 Tips To Cure Insomnia
Can’t sleep at night, well that is a condition that has bothered most of us at one point or another. Failing to sleep at night is just not cool, besides having to think about everything that is not going right in your life, you wake up tired making it hard to do your responsibilities effectively.
Here are a few tips that can help you sleep better.
1. Sip warm milk and honey
Forget a glass of wine—winding down the day with a warm mug of milk and honey is a great homemade sleep remedy. Milk contains the sleep-inducing amino acid tryptophan, which increases the amount of serotonin, a hormone that works as a natural sedative, in the brain. Carbs—like honey—help transmit that hormone to your brain faster. If you’re hungry for a snack, a turkey sandwich will deliver that power-combo of tryptophan and carbohydrates; or try a banana with milk to get some vitamin B6, which helps convert tryptophan to serotonin. Looking for more homemade remedies for falling asleep.
2. Create a sleep-friendly environment
For those with insomnia, a calm, relaxing sleep environment is imperative for uninterrupted slumber. That means removing digital clocks and other electronics that glow, such as cell phones and laptops; even if you don’t wake up in the middle of the night, the pings from your cellphone or email can disrupt your sleep cycle. Go even further by making sure your shades are tightly drawn against any outdoor lights. And for maximum comfort, the National Sleep Foundation recommends a room temperature between 60 and 67 degrees. Waking up exhausted even after a full night’s rest could mean you’re not sleeping deeply enough.
3. Manage stress with exercise
If anxiety is keeping you up at night, try these natural remedies for insomnia: yoga, meditating, or writing in a journal before bed. Tai chi is another powerful sleep-inducing (and stress-reducing!) exercise; in a 2004 Oregon Research Institute study, a tai chi routine right before bed helped people fall asleep 18 minutes faster and get 48 minutes more nightly sleep.
4. Take a hot bath
Turns out, you’re never too old for a bubble bath, especially when it comes to home remedies for sleep aids. A study published in the journal Sleep found that women with insomnia who took a hot bath for about 90 to 120 minutes slept much better that night than those who didn’t.
5. Be a slave to schedule
Wake up at the same time each day, no matter how little sleep you got the night before. On weekends, follow the same schedule, so your body adheres to the same pattern all week long. You’ll fall asleep faster.
‘Every morning, go for a walk. It doesn’t have to be a long walk, but it should definitely be outdoors. The presence of natural light (even if the day is overcast) tells your groggy body it’s time to wake up for the day. With your body clock set by the great outdoors, you’ll sleep better at night.
‘ Try not to nap during the day, no matter how tired you feel. People who don’t have insomnia often benefit from a short afternoon nap. However, if you’re napping in daytime only to turn into a wide-eyed zombie at night, there’s a good chance that that afternoon snooze is disrupting your body clock.
