Advertising

All-Natural Tips for Fighting Insomnia and Sleeping Better

Advertising
All-Natural Tips for Fighting Insomnia and Sleeping Better

It’s 4 in the morning. Your mind has taken to wandering about the vacation to the Bahamas that you’ve never taken, even after saving enough for the trip. These and other thoughts have been running through your mind since you laid down to sleep 5 hours earlier. And no matter how hard you try to sleep, your mind just won’t shut down.

You are not alone. Sleeplessness and insomnia have become major health problems in the U.S. and around the world. The Center for Disease Control and Prevention (CDC) estimates that as many as 10% of the population suffer from chronic insomnia. Additionally, almost a quarter of Americans report not getting the 7-8 hours of recommended sleep at night. Many of the sufferers often resort to taking sleeping pills or specially prepared herbs to help fall asleep. However, in many cases, these interventions are usually not meant to be long-term fixes, especially when the lack of sleep is caused by things like being overworked and stress.

There are a number of non-medical interventions that individuals can opt to use to help cultivate healthy sleep patterns. Some of the best are discussed below.

1. Take a Hot Shower Before Bedtime

A study conducted in 1985 found that people who often take hot showers before going to bed were more likely to fall asleep faster and improve overall sleep quality. Naturally, the brain triggers a sequence of reactions that initiate a drop in body temperature, which makes the body begin the shutdown process. When you get out of a hot shower, the cool-down you experience helps to induce natural sleep.

Advertising

2. Complete Regular Exercises

Another study conducted by the Northwestern University found that previously inactive people who took up exercises at least four times every week reported sleeping better than before. Regular workouts, even mild ones, induce hormonal processes within your body that make you drowsy and more likely to sleep faster and better than if you were sedentary.

3. Try Yoga and Meditation

Yoga and other forms of meditation are especially suited for individuals whose sleeplessness is associated with stress and mental restlessness. Studies have shown that meditation is very effective at improving the quality of sleep and fighting insomnia. Even simple meditation techniques, such as breathing exercises, can be effective at helping you sleep better.

4. Watch Your Diet

Eating heavy meals just before bedtime will force your body into dietary overdrive, which will make it that much harder for your body to shut down. Stay away from heavy and spicy food at least 2 hours before bedtime to help your body concentrate on shutting down instead of digestion.

5. Avoid Caffeine Before Bedtime

Taking that evening cup of coffee or tea will make it harder for you to fall asleep at night. Caffeine, the active ingredient in these beverages, stimulates your central nervous system for over 5 hours after consumption. By avoiding tea, coffee, soft drinks, chocolate, and other caffeinated beverages anywhere after lunch, you can significantly increase your chances of a good nights sleep.

Advertising

6. Ensure Your Bedroom is Sleep-friendly

Another aspect about sleeplessness and insomnia that is often overlooked is the nature of your sleeping environment. Ensure the bedroom is quiet enough with the right amount of light and temperature to help ease you into dreamland. If you can, remove all electronic gadgets from the bedroom that would serve as distractions, including computers and TVs.

Ensure your beddings are as comfortable as possible. Invest in the best bed sheets you can afford, making sure to check out the infographic below for a guide on how to select the best bed sheets for your bed.

    7. Develop a Sleep Routine

    A good number of people with sleeping problems will usually admit to irregular sleeping patterns. In many cases, it’s something like working late into the night on consecutive days in a week, then suddenly going back to the usual routine. Disrupting your body’s biological clock is one of the key reasons why people suffer from sleeping problems.

    Advertising

    Establishing a regular sleeping pattern will help tune your biological clock, ensuring your mind and body shut down at the same time every day. Ensure you go to bed at the same time each night, even when you are off from work.

    At the end of the day, getting the right amount of sleep is only part of the healthy equation. Stick to a healthy diet, exercise regularly, and avoid stress to ensure your body stays in good health.

    ~~~~

    Image Credits:

    Advertising

    Infographic Courtesy Of YourTrust.com

    Featured photo credit: https://www.Flickr.com via c1.staticflickr.com

    More by this author

    Vikas Agrawal

    Vikas is the co-founder of Infobrandz, an Infographic design agency that offers creative visual content solutions to medium to large companies.

    Tips for First-time Drivers in Europe What Are Analytical Skills (And How to Strengthen Them For Success) How to Create an Infographic Resume That Will Impress Your Future Employer How I Get Things Done with Only Half of the Time Others Need Writing a Great Value Statement Can Bring In Tons of Money for Your Business

    Trending in Health

    1 How to Improve Digestion: 6 Ways For Stressful People 2 Why Am I So Sleepy And How to Stop Feeling Tired? 3 14 Habits That Will Increase Your Longevity 4 How To Stay Motivated For Making Healthy Lifestyle Changes 5 10 Simple Ways To Be More Active

    Read Next

    Advertising
    Advertising

    Last Updated on January 13, 2022

    10 Cheap And Amazing Honeymoon Ideas

    Advertising
    10 Cheap And Amazing Honeymoon Ideas

    A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

    To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

    1. Camping

    A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

    Advertising

    2. Staycation

    You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

    3. Island Getaway

    People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

    4. Fancy Resort

    Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

    Advertising

    5. Road Trip

    The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

    6. Charter a Boat

    If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

    7. Las Vegas/Atlantic City

    If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

    Advertising

    8. Themed Retreats

    There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

    9. Working Honeymoon

    Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

    10. Festivals, Fairs & Special Events

    Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

    Advertising

    Featured photo credit: Josue Michel via unsplash.com

    Read Next