Advertising
Advertising

15 Natural Insomnia Cures That You Haven’t Tried But Actually Work

15 Natural Insomnia Cures That You Haven’t Tried But Actually Work

It’s been another sleepless night and now you’re miserable. After all, you’ve tried all the natural insomnia cures you can think of and yet nothing seems to work.

You’ve tried cutting out out alcohol and caffeine.

You’ve tried setting a regular bedtime routine and avoiding naps during the day.

You’ve ever tried getting a brand new bed and luxurious new pillows so that you can be as comfortable.

Yet there you are, still tossing and turning night after night.

But don’t despair too soon.

Just because you haven’t yet found a way to cure your insomnia without medication that doesn’t mean you never will.

Today, we look at a number of natural insomnia cures that have proven to be effective time and time again.

Not only that, but they work with none of the side effects or negative consequences that typically come with prescription sleep aids.

Ready to finally enjoy a peaceful night’s rest?

Here are some natural sleep remedies you can try to help you start sleeping better from tonight onwards.

1. Get the right amount of exercise at the right time

Time and time again, studies show that people who exercise on a regular basis enjoy much better sleep quality than those who lead a more sedentary lifestyle.

Just before you let out a large groan and drag yourself wearily to the gym, there is some good news:

Getting exercise doesn’t have to mean running a marathon every day or spending every waking hour lifting weights.

Most experts recommend that moderate aerobic exercise such as walking or even an easy bike ride can do just as much -if not more- good for your sleep than strenuous exercise.

So far, so good, but that mean getting the bike out or doing push-ups just before you hit the sack?

Not exactly.

To benefit the most from exercise, schedule it for earlier in the day.

Mornings are always best, but afternoons will work in cases where that’s not possible.

If you leave aerobic exercise too late in the day, it’s likely that all the adrenalin you built up will linger on and still be there at bedtime.

The result, of course, is that when you’re trying to sleep, your brain and body are still pretty wired from the exercise and thus insomnia strikes.

The earlier you do it, the more chance the adrenalin has to wear off, leaving you feeling perfectly sleepy and ready for a long night’s rest.

2. Manage your exposure to light and dark

Here’s another good reason for taking your exercise early in the day rather than late at night:

Advertising

Exposure to natural daylight can significantly increase our energy through the day and help us sleep better at night.

So, wherever possible, it’s a good idea to get your exercise outdoors and get double the benefits you get from it.

Here’s why:

Light and dark influence the body’s circadian system which regulates our sleep.

Get plenty of light early on, and we have plenty of energy to burn off during the day, which leaves our body ready for a natural period of rest later on at night.

However, if we then stay up well into the evening in bright environments, say with the light bulb on, the television on and your smartphone screen emitting light, that could mess with the circadian signals that tell the body it’s time to rest.

With that in mind, aim for as much daylight as you can and then reduce artificial lighting as the day comes to an end to improve the chances of finally beating that insomnia.

3. Enjoy a long soak

Is there anything more enjoyable than a long, relaxing soak in the bathtub after a long and stressful day?

How about a long, relaxing soak followed by an even longer, peaceful night’s sleep?

Researchers at Kyushu University in Japan found that exposure to warm water can make us feel sleepier, thus making it much easier to fall asleep properly.[1]

Again, this has a lot to do with our circadian system, which is very sensitive to body temperature.

When we start to cool down after a bath, it causes our circadian rhythm to signal to the body that it’s time to prepare for our rest. Our body responds by slowing down our heart rate and our breathing rate, putting us into the perfect state for a good night’s sleep.

It doesn’t have to be a soak in the bathtub either. The Kyushu University study found that a shower, or even a footbath, could help make us sleepier.

4. Drink chamomile tea

Of all the natural insomnia cures on our list today, this one is no doubt the tastiest.

Perfectly safe and usually delicious, chamomile is often referred to as a mild type of tranquillizer, and its effectiveness as a remedy for insomnia has been proven time and time again.

In 2011, a study was conducted involving people dealing with chronic insomnia. Those who were given 270 mg of chamomile extract twice a day for 28 days were found to fall asleep 15 minutes than those who didn’t have any chamomile extract.[2]

That’s just one of many studies conducted over the years which shows what a powerful remedy chamomile can be.

One of the reasons for this is that it contains plentiful amounts of Apigenin, an antioxidant which can reduce anxiety and help us drift off faster. Once our eyes are closed, chamomile’s other components get to work on ensuring we stay well rested through the night.

If you’re not a fan of drinking chamomile as a tea, you can also get it as an extract from most health stores.

5. Practice meditation or breathing exercises

For many people, it’s anxiety, worry or racing thoughts that keep them up at night.

Often, this can even be at a subconscious level. We go to bed fully expecting to sleep, only to find that the stress and anxiety that we’ve built up throughout the day leaves us too wired to rest.

This is where meditation or simple breathing exercises can really help out.

Focusing on our breathing and practicing mindfulness meditation makes us feel relaxed, alleviating stress, depression, and even physical pain.

Advertising

Like many of the insomnia cures we’re looking at today, this is one you can start using right now without spending any money.

The web is a great place to turn for scores of tools to help with meditation and breathing. Take a look online and see try different ones to see which work best for you.

You can also try this meditation guide: The 5-minute Guide to Meditation: Anywhere, Anytime

Or these breathing exercises: 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly)

6. Try valerian root

If chamomile wasn’t to your liking, good old-fashioned valerian might do just the thing.

A mild sedative, valerian root has been one of the most widely used insomnia cures for centuries, with recorded uses dating all the way back to Hippocrates in the 2nd century.

Not only that, but it also proves incredibly effective to help alleviate nerves, tension and anxiety.

In fact, back in World War 2, the English would regularly use it to alleviate the stress caused by air raids.

We may live in less frightening times today, but valerian is no less effective than it was back then.

In a study published back in the late 1980s by the Foellinger Health Center in Sweden, some 89% of those taking part improved their sleep after taking it, all without any of the side effects typically caused by prescription medication.[3]

Though dried valerian root is often sold as a tea, it’s also widely available in capsule or liquid form.

7. Use lavender

To anyone familiar with lavender’s calming properties, it’s inclusion on our list today should come as no surprise.

Whether used in a bath, applied to your skin as an oil or inhaled as steam, few plants can help you relax in as many ways as lavender.

As well as providing you with lots of good stuff like vitamin A, calcium, and iron, lavender is often used to reduce anxiety, fatigue and nervousness.

Naturally then, it also works very well as a natural insomnia cure, helping to lower the heart rate and breathing rate so that you can achieve optimum sleep conditions faster than usual.

As well as all the methods listed above, lavender can also be added to foods and eaten or drank as a tea.

8. Turn on some soothing sounds

Remember when you were little, your parents helped send you off to dreamland by singing a gentle lullaby?

There’s a reason so many parents do this with their children:

It works.

When the brain hears a sound, its first action is to asses whether that sound represents a threat. For example, the slow, repetitive pattern of rainfall is simple, predictable and gently persistent, meaning our brains are unlikely to see it as a problem.

A loud, sharp, noise going off at random intervals, however, can be quite alarming, and signal to the brain that there’s danger.

So, if we surround ourselves with gentle, repetitive, low-frequency sounds when we go to bed, our brains are going to be in a much more relaxed state.

It’s for this reason that so many people struggling to find a natural cure for insomnia turn to white noise machines.

Advertising

These handy little devices block out the kind of background noises that are likely to keep them awake and instead replace them with calming sounds that help with inducing sleep.

That being said, the same sounds don’t necessarily work for everyone.

So, if you’ve tried a white noise machine (or used one of the many white noise apps available for your phone) and found that it doesn’t work, there’s plenty of other sounds you can try.

Rainfall, ocean waves, thunderstorms, crackling fires, the list goes on.

Try out different sleep sound apps or download sounds to your devices and see which one works best for you.

9. Enjoy a little passionflower

For years, passionflower tea has been used as a natural cure for insomnia, anxiety and stress.

If that alone isn’t enough to make it worth a try in your efforts to finally reclaim your sleep, this will. It tastes delightful.

Typically found in southern parts of the United States and in South America, this tropical plant comes from the same family that gives us the passion fruit, so you can imagine how delicious it is.

In this instance, the plant’s leaves, flowers and stems are dried and used to create a tea that has natural relaxing properties.

In one study conducted in 2013, a combination of passionflower and valerian was proven to be just as effective at improving sleep quality as Ambien, a prescription medication used for curing insomnia.

10. Try journaling before bedtime

If it’s worrying thoughts that are keeping you up at night, you might find journalling incredibly helpful.

Rather than giving you more things to dwell on as your head hits the pillow, writing in a journal actually allows you to effectively dump all those thoughts out, lock them away in a book and forget about them.

The act of taking worries, stresses and anxieties from within us and physically putting them down on paper can be very powerful. The effect is literally like taking a weight off your mind.

As such, you’re left feeling lighter, more relaxed, and ready to rest.

11. Use melatonin supplements

Melatonin is the hormone that regulates our sleep-wake cycle. It’s produced naturally according to our exposure to light and dark, which is why managing that exposure ranked so highly earlier in our list.

The more sunlight we get through natural sunlight, the more melatonin we’re able to produce once we’re in a properly darkened place, such as in our bedrooms with the curtains drawn, the lights off, and our devices switched off.

If we’re still not getting enough sunlight, the body will struggle to make enough once we’re in that darkened bedroom.

Conversely, if we spend all our nights in brightly-lit bedrooms with the lights blazing, our bodies won’t have the exposure to darkness that they need to produce the right amount.

If you think a melatonin deficiency could be the cause of your sleepless nights, you can buy supplements that help your body get just the right amount to regulate your sleep-wake cycle properly.

The result, of course, is that you feel sleepy when it’s the right time to feel sleepy and ultimately enjoy a much better rest.

12. Buy some lemon balm

A 2011 study published in the Mediterranean Journal of Nutrition and Metabolism showed that people who use a 600 mg of lemon balm extract every day for 15 days saw a 42% reduction in insomnia symptoms.[4]

Of course, while we’d all like a 100% reduction in our symptoms, using lemon balm in conjunction with some of the other remedies we’ve mentioned today can work wonders.

Lemon balm extract is normally used in aromatherapy for its soothing properties. You can buy lemon balm extract oil and put a little in an oil burner before using it as a massage oil or dropping a little in your bath to help wash away the stress of the day.

Advertising

13. Enjoy a simple cup of warm milk and honey

It’s sometimes said that the only reason warm milk helps us to sleep is that it reminds us of our childhood.

For some people, that in itself may be enough, but milk does much more than bring back warm, cozy memories.

It also contains plenty of tryptophan, which converts into the hormone serotonin. Serotonin acts as a natural sedative and helps induce sleep.

So why include the honey?

Well, for one thing, it makes that warm milk taste that much nicer. For another, it helps carry the serotonin to our brains much quicker, reducing the amount of time it takes for us to get into an optimum sleep state.

You can also drink it as a tea just before bedtime to help ease away anxiety and relax into the perfect conditions for quality sleep.

14. Attend a yoga class

Whilst much of yoga’s increasing popularity is down to its physical benefits, it can also prove incredibly helpful in getting you to sleep.

How?

By reducing stress.

Even at a subconcious level, stress is one of the major causes of insomnia, so anything you can do to reduce it is only going to work in your favour.

If the thought of attending a yoga class with other people fills you with more anxiety than it relieves, there’s nothing to say you can’t do it at home.

YouTube videos or DVDs can teach you the basics, and that can be more than enough to leave you with the kind of calm, easy feelings you need to finally banish your insomnia.

You can also take a look at this article for some simple yoga poses:

No More Insomnia: 5 Simple Yoga Poses For Better Sleep

15. Snack on almonds and bananas

Finally, if you prefer to take in your tryptophan by eating something rather than drinking milk and honey, then these foods are the way to go.

Almonds and bananas contain plenty of sleep-inducing tryptophan as well as magnesium. A lack of magnesium can cause sleep problems, as can calcium, which can be found in almonds as well as milk.

Bananas are also a great source of potassium, which proves very useful for muscle relaxation.

Finding natural cures for insomnia that really work for you

From delicious things to eat and drink to tips, tricks and techniques to try, we’ve covered a whole range of effective insomnia cures here.

Whilst any one of them alone might be just the thing to help you sleep, you might find that combining a number of them produces the best results.

You might, for example, try a light jog in the mornings, then take a warm bath at night before dimming the lights, sipping chamomile tea and finally retiring to a darkened room with your favourite white noise sounds.

Experiment with the different remedies featured here today and you’ll soon find an approach that finally helps you to make sleepless nights a thing of the past.

Featured photo credit: Unsplash via unsplash.com

Reference

More by this author

Chris Skoyles

Coach, and trainee counsellor specializing in mental health and addiction.

15 Successful People with Autism Who Have Inspired Millions of People 15 Natural Insomnia Cures That You Haven’t Tried But Actually Work 10 Anxiety Relief Apps to Take the Edge Off When Stress Hits Hard 13 Ideas on How to Help Depression That Just Won’t Go Away How Relaxing Music for Kids Can Help ADHD (+ Music Recommendations)

Trending in Restore Energy

1 Reasons of Insomnia and How to Combat It (The Complete Guide) 2 20 Best Guided Meditations for Sleep and Insomnia 3 13 Essential Self-Care Tips for Busy People 4 How to Achieve a Realistic Work Life Balance 5 How to Power Nap for Maximum Benefits

Read Next

Advertising
Advertising
Advertising

Last Updated on March 30, 2020

Why You’re Feeling Tired All the Time (And What to Do About It)

Why You’re Feeling Tired All the Time (And What to Do About It)

Feeling tired all the time?

Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

What Happens When You’re Too Tired

If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

Here are some common examples of what happens when you’re feeling tired:[3]

  • You may have trouble focusing because memory and learning functions may be impaired within your brain.
  • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
  • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
  • You may find it more difficult to exercise or to perform any type of athletic activity.
  • Your immune system may weaken causing you to pick up infections more easily.
  • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
  • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

Are you saying that feeling tired can make me overweight?

Unfortunately, yes!

Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

Why Are you Feeling Tired All the Time?

Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

Here’s a quick overview of each root cause of feeling tired all of the time:

  1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
  2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
  3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

Feeling Tired vs Being Fatigued

If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

Advertising

Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

Tiredness is primarily about lack of sleep.

But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

Symptoms of fatigue include:

  • Difficulty concentrating
  • Low stamina
  • Difficulty sleeping
  • Anxiety
  • Low motivation

These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

How Much Sleep Is Enough?

The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

So, quantity and quality do matter when it comes to sleep.

The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

4 Simple Changes to Reduce Fatigue

Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

  1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
  2. Exercising regularly
  3. Using stressbusters
  4. Creating a bedtime routine to sleep better

So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

In addition, I lost two inches off my waist and looked and felt better than ever.

Advertising

I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

  • L is for Lifestyle and means living healthy including getting enough sleep.
  • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
  • A is for Attitude and means thinking positive and reducing stress whenever possible.
  • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

And yes, there does seem to be an important correlation between being lean and feeling rested.

But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

L — Living Healthy

Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

1. Unplug

Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

2. Unwind

Do something to relax.

Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

3. Get Comfortable

Ensure your bed is comfortable and your room is set up for sleep.

Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

Also, it’s ideal if your bedroom is dark and there is no noise.

Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

If your mind is still active, write a to-do list to help you fall asleep faster.[7]

Advertising

Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

E — Exercise

Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

That’s what happened in my case.

But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

As part of my lifestyle upgrade, I knew I needed to move more.

My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

That made sense to me.

So, I decided to swim.

I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

A — Attitude

Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

Do you want to know what that master stress-busting technique was?

Breathing.

But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

Advertising

Here’s how you do “Long-Exhale Breathing”:

  1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
  2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
  3. Hold your breath while you count to 7 mentally and enjoy the stillness
  4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
  5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
  6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

This type of “long-exhale breathing” is scientifically proven to reduce stress.

When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

Plus, this is a great technique for helping you get to sleep, too.

N — Nutrition

Diet is vital for beating fatigue – after all, food is your main source of energy.

If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

Here’re 9 simple diet swaps you can make today:

  1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
  2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
  3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
  4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
  5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
  6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
  7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
  8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
  9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

The Bottom Line

If you are tired of feeling tired, then there is tremendous hope.

If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

  • Enough High-Quality Sleep with Bedtime Routine
  • Regular Exercise You Love
  • Stress Reduction with Long-Exhale Breathing
  • Fatigue-Reducing Diet

Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

More Tips to Help You Rest Better

Featured photo credit: Cris Saur via unsplash.com

Reference

[1] YouGov: Two-fifths of Americans are tired most of the week
[2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
[3] The New York Times: Why Are We So Freaking Tired?
[4] Mayo Clinic: Chronic fatigue syndrome
[5] Mayo Clinic: Lack of sleep: Can it make you sick?
[6] Ask Dr. Sears: The L.E.A.N. Lifestyle
[7] American Psychological Association: Getting a Good Night’s Sleep
[8] Yoga International: Learning to Exhale: 2-to-1 Breathing

Read Next