Do you ever feel sleep-deprived? Is the quality of your sleep as it should be, or do you wake up tired and without energy? In addition, do you have trouble concentrating and the rest of the day just doesn't feel right?
According to the World Health Organization, one third of the world's population experiences insomnia at some point in their lives. Of this third, about five percent need medical treatment.
Below are natural techniques and remedies that can help you sleep without the help of medical intervention.
Take time to sit and relax before bed. Listen to soft music and do deep breathing exercises. It is also best to avoid caffeine, alcohol and nicotine.
When you create a bedtime routine every night, eventually that routine becomes associated with sleep. For example, you can start each evening with a cup of hot milk and a warm bath. Milk contains a protein called tryptophan, which helps promote sleep. A warm bath or shower will again lower your core body temperature and tell your body it's time to go to sleep. If hot milk isn't for you, try chamomile tea, which is known to calm the nerves.
Watching TV, reading and eating in your bedroom does not promote sleep, so your body will not associate your bedroom with sleep. Your bedroom should be a dark and cozy room where you feel safe and comfortable. The bedroom should make you want to sleep.
It's hard to sleep when your mind is full of things you have to do tomorrow. To alleviate this, write a to-do list for the next day. Organize your clothes for the morning and prepare your lunches the night before. Consider making appointments a little later in the day if you tend to dread getting up early.
Many of us have fears and regrets or events from the past that may still haunt us. Problems like these are sleep patterns. Whatever the issues, today may be a good time to finally set things straight; forgive this person, forgive yourself, return this thing, start talking to this family member again (or even make an appointment with a psychologist if necessary).
In addition, you can organize your life and household chores to make time for a good night's sleep. For example, make one big dinner and freeze half for the next day, clean the house and pick up every day before it becomes a big chore, plan your meals for the week to reduce the frustration of what to cook for dinner every night. You owe a good night's sleep to your health and your surroundings. With a little planning and routine, you'll get to bed earlier and get the sleep you need.
As always, a balanced diet makes a balanced mind. When planning your menu for the week, consider that the foods you prepare have essential vitamins and minerals. Also, ditch all the junk food, pop, and other foods that are loaded with calories but offer no nutritional value. Throw in some exercise and your insomnia will fade away with an improved mind and body.
If you can't sleep, get up. Lying in bed worried you can't sleep will only make things worse. Get up, go to another room and do something to distract yourself until you feel drowsy.
Many medications will disrupt your sleep. Talk to your doctor if you suffer from insomnia and are also taking any of these medicines - amphetamines (diet pills), antidepressants, beta blockers (heart and blood pressure), cimetidine (ulcers), clonidine (blood pressure), cortisone, diuretics (fluid), levodopa (Parkinson disease), methyl dopa (blood pressure) and Ventolin (asthma).
Above all, stress is the worst case of insomnia. Using the above techniques, you can reduce stress and say goodbye to insomnia.
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