Try These Natural Remedies For Insomnia to Help you Sleep Better
According to the Sleep Health Foundation, around 1 in 3 people have at least mild insomnia. That’s a lot of people to be on sleep medications, and many people complain that the side effects of sleep medication do not outweigh the benefits. That is why many people have turned to natural sleep remedies for insomnia and the nights they have trouble falling asleep.
If you are affected by insomnia and have tried the usual suggestions of cutting back on caffeine and alcohol but still have not been able to sleep better, the following natural sleep remedies could help, and some experts say that these natural sleep remedies are often a better strategy for long-term results.
Soothing Music To Help You Fall Asleep
If you are having trouble falling asleep, soothing, calm and quiet music is a great natural remedy for insomnia. Listening to soft and relaxing music as you drift off will help you fall asleep faster and may help improve the quality of your sleep, according to a report by the Cochrane Database of Systematic Reviews. The key is to set the music on a timer so that it will not disturb you during later REM cycles.
Rock Yourself to Better Sleep
Many tired parents know that babies will fall asleep faster when they are in a gentle rocking motion, such as a rocking chair, cradle or someone’s arms. Even a nice car ride has been known to put a restless baby to sleep. Did you know this trick can work for adults who are having trouble sleeping? A small study by Current Biology found that a hammock-like bed that rocked back and forth helped adults fall asleep faster and sleep more soundly than a traditional bed. Before taking medication, try rocking in a rocking chair before bedtime could help you relax and fall asleep as a good natural remedy for insomnia.
The Power Down Routine to Create an Environment for Better Sleep
Your body cannot just shut down at the end of the day like a switch. It needs time to unwind and relax for quality sleep. Dr. Michael Breus suggests a Power Down Hour as a natural remedy for insominia to prepare your body and mind for a great night’s sleep. He advises to complete the necessary bedtime tasks in the first 20 minutes of the power down hour – these could include checking email one last time or finishing the dishes. In the next 20 minutes signal your body it’s time to sleep with the usual bedtime rituals, like brushing teeth and washing your face and get dressed for bed. The final 20 minutes should be spend lying in bed quietly meditating on your day while focusing on the rhythm of your breathing. This will put your body into a state of relaxation, optimal for getting better sleep.
A Twist on Counting Sheep To Fall Asleep Faster
Maybe you completed the Power Down Hour but you had a stressful day and your mind is still racing and your thoughts won’t let you relax. If your thoughts are keeping you up, Dr. Breus suggest counting down from 300 in multiples of three. “Because this task is mathematically complicated to do in your head, it forces your brain to focus on something else besides your worries,” he explains. Another great natural remedy for insomnia alternative.
Get Zen with Bed Yoga For Better Sleep
Simple yoga-like poses that you can do in bed (neck rolls, shoulder rolls, arm stretches, downward and child’s pose) can all lull your body and mind into a sense of relaxation that will help fall asleep and sleep deeper. Letting your muscles unwind and get loose helps prepare your body for better sleep according to Helene A. Emsellem, MD.
Workout Early To Help You Sleep Better Later
A study conducted by researchers at Appalachian State University found that people who exercised at 7 a.m. spent 75% more time in deep sleep than those that worked out later in the day. There were no conclusive results as to why this occurred, but many believe that early workouts affect levels of stress hormones in a beneficial way that leads to better quality sleep hours later.
Sip On Cherry Juice to Fall Asleep and Get Quality Sleep
Everyone knows that alcohol, while it may put you to sleep, is terrible for getting high quality sleep. Surprisingly, cherry juice is naturally high in the sleep regulating hormone, melatonin. So drinking tart cherry might help you fall asleep and stay asleep.
Optimize your Sleep Products for Better Sleep
It might be common sense, but many people don’t realize the effect high quality, or low quality, sleep products can affect their sleep. Help yourself out and try this natural remedy for insomnia. Invest in a mattress that was designed to give you better sleep. The Zonkd Talalay Latex mattress with copper infused memory foam was created to give the sleeper the best support while also contouring to his or her body to avoid pressure point pains. The dual layer cooling system of the copper infused memory foam and aerated latex ensure a comfortably cool night so that you can fall asleep quicker and sleep more soundly.
In conclusion, the best natural remedies for insomnia are:
- Listen to Soothing Music
- Gently Rock in a Chair to Lull Yourself to Sleep
- Spend an Hour "Powering Down" to Ready Your Body For Sleep
- Count Backwards from 300 in Multiples of 3
- Do Some Gentle Yoga in Bed
- Sip on Cherry Juice to Increase Melatonin Levels
- Be Sure to Use Sleep Products Optimized for Better Sleep