Sleep deprivation is a rampant health issue, and countless people suffer from it regardless of their age, gender, and social status. It can take the worst form and turn into chronic insomnia at some point. Insomnia is a daunting problem because it does more than keep you awake all night; it can affect your productivity, mood, health, and quality of life as well. The unfortunate thing is that many people fall prey to sleeping pill addiction while trying to cure insomnia. Luckily, you can learn how to overcome insomnia and get a good night’s sleep without relying on medications. Continue reading this post to find out some tried and tested ways to steer clear of insomnia naturally.
How to Overcome Insomnia Naturally
- Declutter your bedroom
Surprisingly, the clutter in your bedroom may be the culprit causing sleep deprivation. You only need to clean and declutter your sleeping space to ditch insomnia for good. Assess your bedroom and eliminate stuff you do not need or use. Ensure there is a good flow of light and air in the room, and maintain an optimal temperature. Additionally, avoid having too many things on your bed and keep the bedroom décor simple and cozy to reclaim your peace and sleep.
- Clean up your sleep cycle
Cleaning up your sleep cycle is another tried and tested way to deal with insomnia. Make sure you sleep and wake at the same time every day as it will keep you on a schedule. It sets your rhythm and keeps your sleep hygiene on track. To overcome insomnia for good, avoid disrupting the bedtime hours, even during weekends and vacations. You will be fresh and energetic by sticking with a daily sleep schedule.
- Try natural remedies
Medication is the worst way to try to cure insomnia because, sometimes, it does more harm than good. Prolonged use puts you at risk of addiction and has harmful side effects. When learning how to overcome insomnia, it is better to try natural remedies because they help you heal without side effects. Essential oils and herbal teas are good examples of natural remedies for insomnia. Even better, try cannabinoids like CBD and CBG for lasting relief. You can check mellowcbd products to find an ideal one. A few drops of an extract at bedtime sets you up for a restful night.
- Ditch the digital
Remember to ditch the digital if you want to learn how to overcome insomnia and reclaim your sleep. Digital devices emit the notorious blue light that causes difficulty sleeping at night. Moreover, mindless browsing, doomscrolling, and messaging can cause stress and cut down the hours of rest. To have a good night’s sleep, you should avoid checking your notifications at bedtime, turn off your devices, and place them out of reach. Use the good-old alarm clock rather than setting the alarm on your mobile phone.
- Embrace a bedtime ritual
Embracing a bedtime ritual is another proven way to beat insomnia for good. You can start your nighttime routine by writing in your journal to record the events of the day. Journaling has numerous mental health benefits such as helping you sort out your feelings, declutter your mind and avoid rumination. Taking a bath, reading, listening to music, and meditation are other effective elements to integrate into your bedtime ritual as ways to overcome insomnia. Find a routine that works for you, and stick with it for the long haul.
- Make your bed more comfortable
A bad mattress, an unstable/noisy bed, too soft/too firm pillows, beddings that irritate your skin, or too thick/too thin beddings that make you feel too warm or too cold can make it difficult for you to sleep through the night. You may find yourself waking up multiple times at night due to discomfort, pain, or itchy skin. If you want to learn how to overcome insomnia and fix your sleep schedule naturally, you need to make your bed more comfortable. For a restful night, you could buy a new bed, get a different mattress, or switch your beddings to ones that make you feel comfortable while sleeping. Take this quiz for picking a mattress to find out which type of mattress is suitable for your specific needs.
- Look after your mental health
Mental health issues such as stress, anxiety, and depression can cause insomnia. When stressed or anxious, it is harder for your mind to calm down enough for you to relax and sleep. Hence, if you want to learn how to overcome insomnia naturally, you should find ways to improve your mental health. To help you sleep better at night, reduce stress and anxiety by practicing meditation, doing breathing exercises, seeking professional help, finding alternative coping mechanisms, building a support system, eating healthy foods, being more physically active, and taking breaks when you need them.
- Take a warm bath or shower before bed
According to studies, taking a warm bath or shower about 90 minutes before going to bed can improve sleep quality. But how does a hot bath or shower help you deal with insomnia and fix your sleep schedule? During the night, your body’s core temperature cools down naturally, while the temperature in your hands and feet goes up. Taking a warm bath or shower before bed will regulate your body temperature and lower your blood pressure, which will make it easier for you to fall asleep and stay asleep at night. Additionally, warm water soothes your muscles and joints, thus helping your body to relax and prepare for sleep.
- Don’t take naps before bedtime
Many people make the mistake of taking naps as a way to unwind and de-stress after a tiring and stressful day. But taking naps before your bedtime can make it harder for you to fall and stay asleep through the night. When learning how to overcome insomnia naturally, you will need to avoid taking naps during the day, and instead, try tip number 2 on this list to help you fix your sleep schedule.
- Avoid eating and drinking before going to bed
Although some food groups can make you feel tired and sleepy, food activates your digestive system, thus making your body to continue working even when you are supposed to be resting. Eating right before going to bed can not only cause insomnia but also health problems such as bloating, heartburn, and other gastrointestinal issues. When learning how to overcome insomnia naturally, make sure to take your last meal of the day at least 3 hours before going to bed to give your body ample time to digest the food. Research also indicates that drinking caffeine interferes with deep sleep. Since the effects of caffeine on sleep can be felt even 6 to 12 hours after drinking it, you should limit your daily intake if you want better sleep quality.
Suffering from insomnia can be frustrating and hard, sometimes even dangerous. You desire to sleep and know the negative effects of sleep deprivation, but you just can’t make your body and mind shut down enough for you to get that much-needed rest. A little effort goes a long way in helping you overcome insomnia and fix your sleep schedule. Follow the above tried and tested measures to reclaim your sleep without needing any pills.
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