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Published on December 7, 2018

9 Natural Remedies for Insomnia to Help You Achieve Quality Sleep

9 Natural Remedies for Insomnia to Help You Achieve Quality Sleep

I’m sure you would agree that whenever you can take the natural root for something, you should go for it. The more you can keep things natural in your life, the better your overall health and wellness will be for it.

Insomnia is a condition that affects 60 million people[1] and probably yourself hence why you’re here checking this article out. You’re probably also interested in natural remedies for insomnia and we’re here to help you out!

What Exactly Insomnia Is

Insomnia essentially is the inability to fall, and stay, asleep. But it goes a bit deeper than that. Researchers are starting to recognize insomnia as as a problem of your brain unable to stop being awake.[2]

There are also a bunch of factors that may be involved in your inability to sleep including:

  • Psychiatric and medical conditions
  • Specific substances
  • Biological factors
  • Food (alcohol, caffeine, nicotine, heavy meals late at night etc)
  • Depression and anxiety

Why Is Sleep so Important?

Sleep is when it all goes down. This is when your body repairs and rejuvenates itself. It’s also the time where your mind basically files everything that’s been happening in the day creating your memories.

Even though you’re asleep, your body springs into action when a ton of different processes that are critical to keeping you alive and healthy. But there’s a big problem when you don’t get enough sleep.

When you deprive yourself of sleep, you can elevate your stress hormones, primarily cortisol. Stress hormones are really important, they are involved in your fight of flight system. For our ancestors, that was needed for out running a saber tooth tiger. For us today, it helps us jump out of the way of a speeding car or plowing through the crowds at a Black Friday sale…

The Problem With Cortisol

So a little stress hormone is actually needed but when something like cortisol is constantly elevated over the long term, this is when you’re looking at trouble. Cortisol is raised by lack of sleep because your body thinks it must be facing some sort of trauma, or else why wouldn’t you be sleeping?

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Your body doesn’t know if you’re facing famine, environmental disaster or you’re just up all night watching a House Hunters marathon. All it knows is there must be some significant issue keeping you from sleeping and in turn it releases all this cortisol. Over time, this elevated stress hormone which is higher in insomniacs level, can lead to a lot of nasty problems such as:[3]

  • Headaches and dizziness
  • Anxiety
  • Panic disorders
  • Heart disease
  • Hypertension
  • Diabetes
  • IBS
  • Weight gain & obesity
  • Immune system dysfunction

13 Natural Remedies for Insomnia

Trust me, this is just scratching the surface. But hopefully you can see why you don’t want to deprive yourself of sleep. So now you’re understanding this, how do you deal with that dreaded insomnia? Let’s look at a few way:

1. Start Going to Bed Earlier

Seems pretty straight forward and simple, but you really need to make it a point to get going to bed at least an hour before you normally do.

You might feel that you may as well stay up late due to your insomnia but you have to give your body a fighting chance and that means starting to turn in earlier.

2. Create a Wind down Routine and Stick with It

Sleep experts say this is the most important thing for helping your body get to sleep. Your body craves routine and structure and the main thing with a routine at night is your body recognizes that sleep is about to happen.

So it may be a warm bath, then reading or writing in a journal and listening to some relaxing music. The main thing is with whatever routine you have stick with it and begin it at the same time each night.

3. Cut out the Electronics Later in the Evening

This may be at the root of a lot of people’s sleep problems including yours. Your electronics: phone, tablet and T.V etc give off a blue light that is really disruptive in the brain. Blue light throws off your circadian rhythm and prevents your brain from releasing melatonin which is really important with sleep.

When you use electronics and bright lights late at night, it’s like standing outside at noon on a bright sunny day according to your brain. Start to eliminate or reduce screen use 1 to 2 hours before you’re wanting to go to bed.

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4. Exercise

This is one of the best insomnia cures and it’s free, the best price anything can be!

People who exercise regularly report better sleep. It also doesn’t have to be that much even just 30 minutes 3 to 4 times a week can help to combat insomnia and improve sleep.

Exercising earlier in the morning also seems to help. When you exercise early, it helps to naturally engage your circadian rhythm and that in turn means your body will more naturally wind down later in the day helping you sleep.

5. Get Sunlight Earlier in the Day

This has the same effect as early morning exercise. The sun forces you to wake up and makes your body realize what time of day it is. It pumps out wake up hormones and allows your body clock to be engaged properly leading to better melatonin release later at night when you need it.

Basically daylight tells your body when to feel awake and when to feel tired.

6. Keep Your Room as Dark as Possible

These last few tips are all interconnected. Remember when I mentioned about your house springing to life with all the electronic light late at night? You want to combat this by keeping things as dark as possible.

Ideally, you’ve cut out light from screens an hour or so before bed; and now you want your bedroom as dark as possible. Since most people don’t go to bed when it gets dark out, keeping your room dark tells your body the day is done. Darkness also helps to secrete melatonin which it can’t do if there’s always blaring light coming through your eyes.

6. Watch out for the Caffeine

You’re aware of the effects of caffeine I’m sure, but you might not know it can last in the body a lot longer than you realize. The noticeable effects of caffeine kick in within 10 to 20 minutes and can last 2 to 3 hours.

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Caffeine has what’s called a ‘half-life’ which can extend its effects on your blood stream. There can still be an impact 6 or more hours later. So if you’re having a coffee at 4-5 pm, this may be why you can’t fall asleep at 11 pm that night.

You might have to play around with when you cut off caffeine, but ideally you wouldn’t have any past 2-3 pm.

7. Drink herbal tea

Chamomile Tea

While we’re talking about beverages, here are a few that can help combat insomnia. Chamomile tea has been used for relaxation for quite a long time now. It can help calm the nerves, combat anxiety and also works like a mild sedative.

Valerian Root

Similar to the chamomile, valerian has been used for a long time. It’s seen to help people fall asleep faster and stay asleep. It might be something to discuss with your doctor as it may not be best to use in the long term even though it’s natural.

St. Johns Wort

You’ve probably seen this too as it’s in most health food shops and even grocery stores. St. Johns wort, even though it sounds like a great name for a band, is a flowering plant that can help with depression, anxiety, and insomnia — three things that tend to be connected a lot of the time.

You can find capsule forms but also fresh to make tea out of.

Passion Flower

Another natural sedative that’s technically a tropical flower. You can steep a teaspoon of it in boiling water for ten minutes to help with sleep.

California Poppy

This one you might not have heard of but it’s not the name of an exotic dancer.

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The bright orange leaves from California poppy can be steeped in hot water for about ten minutes and will help to combat anxiety along with making you feel relaxed.

8. Try a Warm Shower

Again, it’s about giving your body the signals that it’s time to sleep. A warm shower naturally helps to slow down and relax your nervous system and encourages you to feel sleepy.

You know how a warm shower in the morning can make you feel drowsy when you need to be waking up? You might want to forgo it then and start showering before bed.

9. Keep Your Room Cool

Your body temperature drops when you sleep and keeping a cool environment can encourage your body to get to sleep, and stay asleep, quicker.

You want your room between 60 to 72 degrees so you may have to play around with thermostat (that I’m still not allowed to touch) or keeping your windows open.

Basically, your sheets should feel cool to the touch when you lie down.

The Bottom Line

If you’re suffering from insomnia, realize that you are definitely not alone. It’s frustrating but can be managed. There are a lot of great natural remedies for insomnia to help get your body to sleep and stay asleep.

More Resources to Help You Sleep Better

Featured photo credit: Victor Hughes via unsplash.com

Reference

[1] National Public Radio: Can’t Sleep? Neither Can 60 Million Other Americans
[2] National Sleep Foundation: What Causes Insomnia?
[3] Sleep Med Clin.: Chronic Insomnia and Stress System

More by this author

Jamie Logie

Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

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Last Updated on February 15, 2019

Why Is Goal Setting Important to a Truly Fulfilling Life?

Why Is Goal Setting Important to a Truly Fulfilling Life?

In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

Why is goal setting important?

1. Your needs and desire will be fulfilled.

Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

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Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

2. You’ll find out what truly motivates you

The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

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We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

What we think we want will rarely provide us with what we actually need.

3. Your state of mind will be a lot healthier

We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

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What you truly want and need

Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

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Nobody needs a mansion or a sport’s car but we all need love.

Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

Nobody needs to be famous but we all need peace, calm, balance and happiness.

The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

Now all you have to do is see past the fraud and deception and find the right path.

Featured photo credit: Unsplash via unsplash.com

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