5 Effective Natural Sleep Aids To Combat Insomnia
Do you have trouble sleeping? Do you find yourself waking up in the middle of the night and lying awake for hours? Perhaps, no matter how tired you are, you find it extremely difficult to fall asleep? This could be due to Insomnia. Many people struggle with Insomnia, and it can affect your behavior in the day, such as, how much energy you have or your mood.
Insomnia can cause quite a few problems and is very common now. However, all hope is not lost as I am going to discuss a few natural sleep aids that can help to combat insomnia. Firstly, let’s take a look at what causes insomnia and the symptoms of it so that you can understand it a little better.
What Causes Insomnia?
There are quite a few medical conditions that can cause insomnia, some worse than others. Some cases can involve a medical condition causing discomfort, making it harder for that person to sleep. As well as medical conditions, actual medications can also cause Insomnia.
Here are some medical causes:
- Nasal/Sinus allergies
- Chronic Pain
- Lower back pain
- Neurological conditions
Medications that are taken for the common cold or nasal allergies, asthma, depression, high blood pressure and many others, can also cause insomnia. It may also be possible to suffer from insomnia as a symptom of an underlying sleep disorder. These are just a few of the conditions that could possibly cause insomnia.
Symptoms Of Insomnia
So that we can discuss some natural sleep remedies that should help you to combat insomnia, it’s worth looking at the symptoms first.
There are quite a few symptoms of insomnia and you may suffer from more than one and some of these symptoms can last for months, sometimes years.
If you have insomnia you would normally:
- Lie awake at night. (This could include waking up early and not being able to sleep again.)
- Find it hard to go to sleep.
- Feel tired after waking up and during the day.
- Find it hard to nap during the day no matter how tired you are.
- Wake up many times during the night.
It can be hard to know how to treat insomnia but I am going to let you know 5 sleep aids that can help you. These natural sleep remedies should help to combat insomnia, so let’s take a look.
Natural Sleep Aids To Combat Insomnia
1. Stick To A Regular Sleep Schedule
If you can get into a regular sleep rhythm this will really help you. Your biological clock plays a big part in your sleeping pattern and you need to listen and work with it. You can do this by going to sleep and waking up at the same time every day, including weekends. This will really help you to have your own sleeping pattern and work with your body clock.
A fixed wake-up time can really help you to sleep better at night and also have a desire to sleep, which can be a good solution for insomnia.
2. Reduce Stress
For quite a few people, stress can be a cause of insomnia. You can be constantly worrying and overthinking, which could mean that your brain won’t shut off, making it much harder for you to fall asleep. If you can reduce your stress levels, this can really help you to combat insomnia.
Try and have some relaxing ‘me time’ in the evenings, doing something calming that you enjoy. You can even keep a journal where you can write down any stresses you have, or things you are grateful for and then you can get all of your thoughts out before you try and go to sleep.
3. Change Your Environment
If you are having trouble sleeping, there may be some physical things you need to change. As well as medical and emotional causes of insomnia, there could also be some physical causes around you.
Firstly, is your bed comfortable? It may seem trivial, but if you have an older mattress or a dip in your bed, it’s most likely time to change it. If you are very comfortable and have a bed that best suits you, it can be a great tool to help you sleep better.
This also works with the curtains in your room. It’s always best to have your bedroom very dark and have no bright lights coming through your window that could keep you up. If you can buy thicker or dark curtains to put up, this can also help you to fall asleep at night.
4. Power Down An Hour Before Bed
You may find yourself rushing to get ready for bed, maybe checking your phone or watching some TV just before you go to sleep to ‘unwind’. This can actually make it very difficult for you to get to sleep. Instead of staying on your phone or watching tv, try and focus on your thoughts and your day.
If you can start getting ready an hour before bed you will have more time and should feel more relaxed. Try to not go on your phone for an hour before you sleep, and just lay in bed relaxing. This can really help you to start falling asleep earlier and can be a great way to not only combat insomnia but to also keep you less stressed and worried.
You may already know that Yoga is a great way to calm and relax your mind as well as your body, so it may come to no surprise that practicing some simple yoga before bed can really help you to sleep.
When we practice simple yoga poses, such as neck rolls and stretches, we are relaxing our muscles and unwinding from the day.
This is a great way for your mind and body to unwind ready for your sleep. Try this for about 15 minutes each night, before you get into bed and you should start to find it a lot easier to fall asleep.
Try and practice some of these natural sleep aids from today and see what helps you to fall asleep easier!
Combat Insomnia With Self-Hypnosis
Hypnotherapy is proven to be a great sleep aid. If you are someone who dreads bedtime and an endless night that is filled with worrying thoughts, and if you are looking for a way to switch off your mind, hypnosis may be the answer for you. Click here to find out more!