Are you having trouble falling asleep every night? Of course you are. That’s why you searched for “ways to cure insomnia naturally” in the middle of the night. Well you’re not the only one. Sleep disturbances have become so common that more than 60 million Americans suffer from it.
In a world that is buzzing with constant activity, it has got more and more difficult to get a good night’s sleep. It has become a companion for several people. If sleeping is a struggle for a long time, then it can cause other health problems. You should adopt a holistic way of healing and it’s great for your overall health.
In this post we’re going to talk about 6 ways you can cure your insomnia naturally at home. We do not recommend some quick fixes. These methods are all linked to one another.
But before that.
Can insomnia be cured naturally?
Yes, it can be. Even doctors recommend these and it wouldn’t harm you to adopt a healthier lifestyle. From creating a peaceful sleep environment to creating bedtime routines that signal the body to wind down, these lifestyle changes can greatly improve symptoms of sleeplessness. But if your symptoms are hampering your daily activities then it’s time to consult a doctor.
Here are 6 easy and inexpensive ways or steps that you can take to cure insomnia naturally.
#1 Create a sleep-inducing environment
This is by far the most important step. You need to have a quiet and dark bedroom while you’re going to sleep. Switch off those night lights. Sleep in complete darkness. That’s how our ancestors slept. Use blackout curtains to keep out any intrusive lights. Keep all your electronic gadgets outside your bedroom.
Your bedroom should be for sleep and rest. Do not work or study in your bed because when you’re trying to sleep, your brain might associate it with a place to work. And you might face difficulty sleeping.
#2 Establish bedtime routine
Before you go to sleep, having a bedtime routine can help immensely. Bedtime routines are a set of actions you take before going to bed which signals your body that it’s time to sleep. Bedtime routines help your body to gently transition from day time activities to winding down for a deep slumber.
All these actions are calming activities like doing meditation before bed, reading a book, taking a warm bath or doing some gentle stretches. These activities help you to calm down and relax after a busy day and prepare you for sleep.
#3 Mindful eating for better sleep
Be mindful of meal portion sizes and avoid eating anything at least 3 hours before sleeping. Late snacks are a big no. The idea is not to have your stomach digesting food while you go to bed. Also avoid heavy food and eat light food for dinner.
If you feel hungry, drinking warm milk before bed can help you sleep. By having a light and early dinner, you’re preparing your body for a good night’s sleep.
#4 Incorporating natural sleep aids
Just like mentioned before, warm milk has long been believed to promote sleep if drunk before going to bed. Doctors also recommend it. Chamomile tea is another such sleep aid. Don’t worry. Chamomile tea does not contain caffeine. It’s a herbal tea. And it actually promotes sleep. It’s a great alternative for lactose intolerant folks.
Lavender or chamomile essential oils can also be used in a diffuser during the night. These greatly help the body to calm down and relax. Eventually helping you to fall asleep faster.
Some gentle yoga stretches before going to bed is also a great option to consider if you want to calm down and induce sleep.
#5 Limiting screen time before bed
This step is the most difficult to conquer. It’s getting more and more impossible to stay away from electronic devices. But it is necessary to limit your screen if you want a good night’s rest. Practise digital curfew where you set a certain limit to screen time like no digital gadgets after 8pm in the evening.
Blue light from these screens interfere with sleep and disrupt your natural sleep-wake cycle. Try these tips and you’ll see that you’re able to sleep better.
#6 Daytime exercise for restful sleep
Exposing yourself in the sunlight and doing some form of physical activity during the day can help you sleep better at night. Also, going out in the sun will make you feel more awake and vanish daytime sleepiness.
Exercise not only helps with sleep but also with your overall health. It helps to release certain hormones that reduce stress and anxiety. And you’ll fall asleep faster at night.
You can go for a brisk walk, play some sports or even workout at the gym. Do what suits you. And you can better prepare your body for sleep at night.
How can Alora help you tackle insomnia?
For better sleep, try Alora’s sleep sounds, meditation and bedtime stories. These sounds are curated especially for those who have trouble falling asleep each night. So, get your due night’s rest with the Alora sleep app!