Insomnia is the most common sleep disorder, and plagues the life of thousands of people. The average adult needs 7 – 9 hours’ sleep a night in order to function properly, but when you are unable to get a restful and relaxing night’s sleep the effects can be very detrimental. Medical intervention and prescribed sleeping pills can provide some relief, but why not try some of our natural insomnia remedies first?
Create the Perfect Bedroom
Your sleeping environment can have a big impact on the amount and quality of sleep that you are getting. Ideally your bedroom should be dark, quiet and comfortable. A new mattress or pillows may be the answer to your sleeping woes.
The calming properties of lavender are well documented, and lavender can be used in a variety of ways to prevent insomnia. Try a few drops of lavender oil in your bath, or mix with boiling water and breathe the steam to relax you. A sachet of lavender under your pillow is another great way of using the herb to aid sleep.
Try Some Relaxation Techniques
Worrying about your insomnia will only make it worse; try some relaxation techniques to calm your mind and help you drift off to sleep. Meditation, yoga and deep breathing will all work well.
Implement a Schedule
Going to bed and getting up in the morning at the same time every day will prepare your body to sleep at the appropriate time. Make sure to stick to your schedule even at weekends, and avoid taking naps, which can prevent you from sleeping at night. Establishing a bedtime ritual can also help; many people find that a warm bath a couple of hours before bed is perfect for helping them drift off.
Control Your Diet
Caffeine stimulates your brain and can prevent you from getting to sleep, so avoid having any in the afternoon to promote a good night’s sleep. Limiting your alcohol intake will also ensure that the sleep you get is restful and leaves you feeling refreshed; although alcohol initially acts like a sedative, it can end up having the opposite effect. Honey or sugar taken 30 minutes before bed can help you sleep; why not try a tablespoon of honey mixed into decaffeinated herbal tea or warm milk for a relaxing drink?