Awesome! 6 Natural Remedies for Insomnia That Work a Treat

You know you should be getting your shut-eye every night, but if you’re like most of us, you’re either not sleeping enough, waking up a lot when you do, or lying there wondering if it’s too late (or, ugh, too early) to get up and turn on the TV. In fact, 60% of Americans experience sleep problems every single night. Before you write this off as another of life’s unsolvable problems (or, let’s be honest, just reach for the sleeping pills again) read on. As it turns out, simple tweaks to your all-day routine can prep you for a much better night’s sleep. Here’s what to do from the second you wrestle yourself from your warm bed in the morning to the moment you crawl back in after a long day. 

1- Relaxation Techniques:

There are many relaxing techniques that a person can use for bringing the mind at peace and strike a balance where sleep is concerned. These include the art of yoga, stretching, aroma massages and more. Mindfulness is another form of relaxation art that can be used for the purpose of treating insomnia. Make sure you do any of the mentioned techniques each day for visible outcomes.

2- Say no to coffee after noon.
Your morning mug gets a pass, but guzzling it all day is a big no-no. Here’s why: It’s often said that caffeine has a half-life of about five hours—which means if you eat an early enough dinner, that after-supper cappuccino should be out of your system by bedtime, right? Unfortunately, that’s not quite right. After seven hours, much of the stimulant will be gone from your system, depending on your sensitivity to it—but 25% of it could still be there. “It can also increase nighttime urination and otherwise adversely impact your sleep,” says Dr. Weil.

3- Do Physical Exercise:

If you follow a strict exercise regime each day, you will surely be exhausted and tired by night. This will ensure that you doze off as soon as you hit the bed. Physical exercise is one of the natural ways to treat insomnia. As additional benefit, it will keep the body fit and balance the weight.

4- Keep the Phone Away:

That thing that’s been glued to your hand all day? It’s got to go if you want a sound sleep—and the same goes for your laptop and iPad, too. Why? The blue wavelengths produced by your smartphone and other gadgets (and energy-efficient LED light bulbs) significantly suppress the production of melatonin, the hormone that makes you sleepy, according to University of Basel research. Another problem: Light-emitting devices engage and stimulate the mind, resulting in poorer sleep, according to an Osaka University study.

5- Take a Good Shower:

Warm showers especially a soak in the water with some essential oils like that of ylang-ylang or lavender is a good way to treat the issue of insomnia. This is supposed to help you release the stress on the muscles as well.

6- Try Some Gentle Yoga

Practice 15 minutes of simple, yoga-like poses (such as neck rolls, shoulder rolls, and arm and back stretches) to help your muscles unwind before hitting the sheets, says Helene A. Emsellem, MD, director of The Center for Sleep & Wake Disorders in Chevy Chase, Md. But go slowly. “The goal is to loosen your muscles to prepare your body for a good night’s sleep, not increase your heart rate,” she explains.