Insomnia, or the inability to fall or remain asleep, can wreak havoc on your life, especially if it occurs frequently. Chronic lack of sleep can easily make you irritable, and more sluggish mentally and physically. According to WebMD, insomnia can also have more serious consequences, including increased accidents, greater risk of disease and illness, and increased rates of depression. Many insomniacs would rather avoid prescription sleep aids if possible. Instead of watching the clock in frustration night after night, try one of these natural remedies:
Create a Comfortable Sleeping Environment
A comfortable, soothing sleeping environment is key to a good night's sleep. If your mattress is old, lumpy, or otherwise uncomfortable, consider investing in a new one. If a new bed isn't in your budget right now, a pillow top mattress topper can instantly make your bed more comfortable without costing a ton of money.
Clearing away clutter and sticking to calm, neutral colors in your bedroom décor can also make your room more conducive to sleep. Be sure to keep your room at a comfortable temperature, too. Many people find it's easier to sleep in a room that's kept cool with a fan, even in the winter. The white noise provided by the fan plus the comfort of snuggling under a warm blanket can combine into a powerful sleep aid. If your bedroom window lets in a lot of street noise, look for a white noise machine or white noise app, like these ones.
Start a Bedtime Ritual
It may sound silly, but creating a consistent bedtime routine can help signal to your brain that it's time to wind down for the day and get some rest. Starting about an hour before you'd like to go to bed, shut down your computer, turn off the television, and set aside your cell phone, to prevent too much stimulation just before bed.
After brushing your teeth and getting into your pajamas, do whatever relaxing nighttime ritual works best for you. Gentle yoga stretches, meditation, sitting quietly with a cup of warm tea and listening to relaxing classical or world music are a few possibilities.
Break a Sweat . . . Just Not Too Close to Bedtime
Cardio exercise releases endorphins into your bloodstream, which not only make you feel happier, but also help you get to sleep later that night. The key is to time your workout for no sooner than two hours before bed. Exercising right before bed can provide you with an energy boost that delays sleep.
Luckily, the sleep benefits of a good workout last all day, so even an early morning workout can help you to fall asleep once bedtime rolls around. By scheduling regular cardio workouts, you'll not only have an easier time getting to sleep, but also be healthier overall.
Try Herbal Remedies
Some herbal remedies can be helpful in combating insomnia. The benefit of these remedies is that unlike many prescription and OTC sleep aids, they are not habit-forming and do not come with side effects. One popular natural alternative to prescription medication is melatonin, which can be taken as a pill or as sublingual drops.
Another natural sleep aid is passion fruit flower tea, which acts as a mild natural sedative to help you get to sleep, especially if your insomnia is related to anxiety. One thing to keep in mind is that natural herbal remedies tend to be more mild than medication, and are best used in conjunction with other items from this list.
If your insomnia becomes serious, be sure to check in with your doctor. You can also find information from sleep disorder clinics like http://www.billingsclinic.com. Many of these natural treatments can be used as a complement to a more traditional medical approach.
