Insomnia can give you a hard time when trying to sleep. This disorder prevents you from falling asleep and/or staying asleep. People with insomnia often need a lot of time to fall asleep, wake up during the night or too early. As a consequence, they don’t get a full night of sleep. Most of the times, they don’t get enough sleep. How much sleep is enough varies from one person to another, but adults usually need 7-8 hours a night.
- Insomnia doesn’t let you sleep well, so you tend to feel unrefreshed, tired and sleepy the day after.
- This takes a toll on your mood, leading to irritability, depression or anxiety.
- As a result of the lack of sleep, your energy level will be low and you won’t be able to function properly: paying attention, remembering things and performing and focusing on tasks may be difficult for you. If insomnia makes it hard for you to function during the day, your daily life and work performance will be affected.
- Insomnia can also entail health problems such as stomach distress and headaches.
Insomnia is a common disorder due to its causes. It often results from stress, depression, anxiety, medical conditions or caffeine-containing drinks. Thus, many adults experience insomnia at some point. Some people suffer chronic insomnia.
Insomnia is a treatable disorder, so you don’t have to put up with sleepless nights. Some guidelines and home remedies can successfully help you get rid of insomnia.
Guidelines
- Relax
A warm bath, a massage, soft music or reading before bedtime can help you sleep. Once you get into bed, try to forget about everything, especially about your worries. Don’t start thinking about your plans or the things you have to do the following day, it will keep your mind active.
Avoid trying too hard to sleep as well as checking the clock, it will only wake you. Simply relax and don’t worry about sleeping. If your insomnia is caused by stress or anxiety, stress and anxiety management is the key.
- Do exercise
Physical activity can help you sleep well.
- Be careful with caffeine, alcohol, medications and nicotine
These substances can make it difficult to sleep. Avoid caffeine after lunchtime and alcohol close to bedtime.
Some medications contribute to insomnia, check with your doctor.
- Avoid or reduce naps
Taking a nap provides you with energy, but it can also make it harder to fall asleep at night. In any case, don’t sleep for more than 30 minutes and avoid naps in the evening.
- Avoid large meals before bed
Avoid eating too much and try to eat smaller meals before bed. If your stomach is too full, you will feel uncomfortable and that can prevent you from sleeping well. Don’t drink much before bed either, as it will wake you up in the middle of the night.
- Avoid light and noise in your bedroom
Light (and that includes screens) and noises can interfere with your sleep cycle. Maintaining a comfortable sleeping environment promotes a good night’s sleep.
Home remedies and natural ingredients
- Valerian
Valerian contains sedative compounds. Thus, it is useful for anxiety, stress, and insomnia.
- Warm milk
Drinking some warm milk before bedtime is an age-old treatment for sleeping troubles.
- Lettuce
Green, leafy vegetables like broccoli and spinach are the most nutrient dense food. Lettuce is particularly useful to treat stress as it has a sedative effect. Celery has a widely recognized sedative effect too. Try eating a salad with plenty of lettuce and celery for dinner.
- Bedtime snacks
High carbohydrate snacks such as a toast can make sleeping easier.
- Melatonin
This hormone regulates your biological clock. You can take a melatonin supplement to help you sleep or eat food that increases the body’s natural melatonin production. Some of them are cherries, pineapples, bananas, and oranges.
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