- Personal Health Information & Self-Help
Simple Home Remedies for Insomnia
Many people all over the world suffer from insomnia, or the inability to sleep. Some people may have trouble falling asleep, while other people may wake up too early, or they may wake up several times throughout the night. Either way, insomnia can seriously disrupt someone's life and cause ongoing problems. Here are some common home remedies that can be used to help relieve insomnia and achieve a good night's sleep.
1) Create the Perfect Sleep Space
One of the easiest things to can do to help get a better night's sleep is alter your bedroom so that it is truly the perfect sleeping space. The ideal sleeping space should be cool, quiet, and dark, according to the National Sleep Foundation. Make sure you can turn off all the lights and utilize curtains to your advantage. Try to keep the door closed and the room quiet. If you can, avoid using your bedroom for purposes other than sleep and relaxation.
2) Set a Sleep Schedule
Setting a sleep schedule and sticking to it can help signal your body that it is time for bed. This means going to bed at the same time each night, waking up at the same time every morning, and avoiding long naps, even on the weekend or days off. Doing this helps your body automatically get ready for bed depending on what time it is. You would do the same thing with a child, so why not continue the routine as an adult? You can ease into a new schedule to help you adjust. Just try getting to bed a couple minutes closer to the set time each night.
3) Avoid Caffeine and Other Stimulants
Caffeine can keep you up at night, even if you last had a cup of coffee in the afternoon. If you are having serious problems with insomnia, consider trying to limit your caffeine intake. You may wish to only have one cup of coffee early in the day. Alcohol can also affect how you sleep, so try to limit your intake of this as well, especially before bed.
4) Take A Natural Sleeping Aid
While there are a variety of different sleeping pills available today, it may be better to try a more natural approach first. Natural remedies can include Melatonin, Valerian Root, and 5-HTP. Melatonin is a naturally occurring sleep hormone that helps people get a good night sleep. 5-HTP comes from Tryptophan so it can be converted into serotonin and melatonin. If you want to try any of these medications, take them an hour or two before bedtime and try to stay relaxed before bed.
Exercise can be a great way to help improve the quality of your sleep. Try to get some form of exercise every day. Exercise will help you exert the extra energy in your body in order to help it relax at the end of the day. However, avoid exercising too close to bedtime. It is usually best to stop any strenuous activity about three hours before you try to sleep.
6) Try Aromatherapy
Certain scents can help you drift off to sleep faster and stay asleep longer. The best scents to try in the bedroom include lavender, chamomile, and jasmine. There are a variety of different ways to use these scents to help you sleep. You could try essential oils, candles, or even potpourri.
7) Use a Humidifier
If your room is dry, you can have trouble falling asleep. To increase your comfort, try a gentle humidifier. Warm mist or cool mist will be effective. The extra moisture in the air can improve your breathing, meaning you can fall asleep easier and stay asleep, since your throat and nose won't get as scratchy.
8) Turn The Clock
If you watch the clock, counting off the minutes you've been unable to sleep, try turning it around so that you can't see it. Watching the time go by may just make it harder to get to sleep.
9) Blankets and Pillows
You don't want to have too many blankets or pillows. You should be in a comfortable position for sleep. Experiment to see what works for you. Some people do better with a light blanket, while others like a heavier weight. Some people sleep better slightly propped up, while others only need one pillow (or none at all!). Try different things to see what works for you.
These tips may help you be able to fall asleep and stay asleep if you struggle with insomnia. If this natural remedies don't work for you, consider seeing your medical professional for a sleep evaluation.