Are you tired or unrefreshed when you wake up in the morning?
Are you able to do that throughout the day?
Are you having trouble focusing during the day?
According to the World Health Organization, one-third of the population suffers from insomnia at some point in their lives. Approximately five percent need medical treatment.
These natural remedies and techniques can help you sleep better and avoid the need for medical intervention.
Before you go to bed, relax.Relax, do deep breathing and listen to soothing music.Dr. Timothy Sharp, Sydney University, says that it is also beneficial to avoid nicotine, caffeine, and alcohol.
2. Bedtime routine
Your body will know when it is time to go to bed if you have a bedtime routine.Your body will associate certain actions with sleeping.Begin with a cup warm milk.Tryptophan is a protein found in milk that promotes sleep.You can substitute this with chamomile tea which is known for calmening nerves.You can follow this by taking a hot shower or bath. The heat will lower your internal temperature and signal your body to go back to sleep.
3.The bedroom is only for sleeping.
Your bedroom should be your sleeping space.As soon as you go to bed, turn the lights off.You should not read, eat, or watch TV in your bedroom.You should make sure that the bedroom is dark and comfortable.Your bedroom should be transformed into a sanctuary where you feel safe and secure.
4.Relax and clear your mind
Clear your mind about tomorrow’s tasks or activities.Make a list of things to do for the next day.The night before, organize uniforms, lunches and other items.You won’t have to worry if you make arrangements earlier than usual.
5.Give yourself time
Do not try to squeeze as much into your day as possible and then wake up feeling exhausted. Instead, find ways to cut down on the time you spend.Double the recipe and keep half of it in the freezer for another night.As you clean, spot clean your house.You can have more barbecues and use paper plates. This will reduce the need to wash up.Offer to pay your neighbor’s children to do extra chores.
6.Balanced eating habits are key to a healthy mind.
Your body can’t function at its best if it isn’t getting the essential vitamins and minerals it needs.Get rid of junk food and fizzy beverages and get a fresh start to better physical and mental health.You will notice a change in your sleep quality when you add regular exercise to your routine.
7.If you are unable to sleep, don’t lay in bed.
You won’t fall asleep if you aren’t feeling sleepy enough to drift off.It will make it more difficult to fall asleep each night.Move to a different area and get out of bed.Keep yourself busy until you feel tired. Then, go back to bed.
8.Medications can interfere with your sleep
Some of the following medications can cause sleep problems.If you have insomnia or are taking antidepressants, beta-blockers, cimetidine, clonidine, heart and blood pressure, cortisone and diuretics (fluid), ventolin (asthma), levodopa, methyldopa, and hetamines (diet pills), talk to your doctor.
9.Above all: de-stress
Sharp states that stress is the main cause of insomnia.Try these techniques to get rid of stress and put an end to your insomnia.