How to Deal With Insomnia Naturally?

By on August 16, 2013

How to Deal With InsomniaInsomnia is a common condition in which you have trouble falling asleep, staying asleep or both. Insomnia can cause daytime sleepiness, lack of energy, depression, irritability, anxiety, poor memory and concentration.

There are many reasons why people are suffering from insomnia, but knowing how to deal with insomnia may resolve and improve the sleep problem. When insomnia strikes, one option is to try prescription sleep aids.

However, there are a variety of other successful natural sleep cures available to you such as lifestyle changes, foods, supplements and herbal supplement that help you to get good night sleep.

How to deal with insomnia by consuming melatonin rich foods

Melatonin is a hormone secreted by the pineal gland in your brain that controls your circadian rhythm. Consuming foods that contain melatonin can improve the amount of hormones in your body.

  • Melatonin is found in many common fruits and vegetables like tomatoes, bananas, apples, kiwifruits, oranges, strawberries, tart cherries, walnuts, grape skins, peppers, radish and spinach.
  • Other foods that contain melatonin include almonds, sunflower seeds, dried roots, fennel seeds, green cardamom seeds and lemon verbena.

Using exercise

If you are thinking of how to deal with insomnia, one of the best options you have is exercise. Regular exercise during daytime and mild exercise during the night may increase the quantity and quality of sleep.

Regular exercise helps to eliminate lactic acid from the body that helps to ease stress and muscular tension. The most beneficial exercises are jogging, walking, swimming and skipping.

Exercise at least 30 minutes per day and restrict heavy exercises at bed time. Learn and use relaxation techniques regularly such as breathing exercise, yoga and meditation as they are the most effective ways to increase your sleep time.

Using diet

Diet is also one good option for answering the question “how to deal with insomnia?” Here few diet tips that will help you overcome insomnia.

  • Enriching your diet with antioxidants foods like green leafy vegetables and fruits help to treat your insomnia.
  • Increase your intake of calcium and magnesium because they apparently play a key role in the regulation of sleep. Good sources include green leafy vegetables, oats, wheat germs, pumpkin seeds, walnuts, almonds and yogurt.
  • Drinking a glass of warm milk before your bed time helps you sleep.
  • You should avoid eating refined foods such as white and sugar bread, red meat, fried foods and baked goods.
  • Carbohydrate snacks such as whole-grain crackers before bed time may help to promote restful sleep.
  • Reduce caffeine, stimulants and alcohol that can affect your sleep.
  • Avoid large meals before bed time.

Using good sleep routine

  • One of the best habitual cures for insomnia is simply going to bed and getting up at the same time every day and also on weekends.
  • Go to bed when you feel sleepy.
  • Nap can throw off your internal clock and make it harder to get night sleep.
  • A warm bath before bedtime helps to get good night’s sleep.
  • While sleeping, turn off your television and computer as these lights suppress your melatonin production which in turn causes sleeplessness.
  • Don’t use your phone, iPod, laptop and other mobile devices in the bed. These activities stimulate your brain and make it harder to fall asleep.
  • Keep your room at a cool to moderate temperature. Excessive heat disturbs your night sleep.

How to deal with insomnia using aromatherapy

Aromatherapy is used for thousands of years to treat a variety of conditions, including sleep problems.

There are a number of aromatherapy oils such as lavender, jasmine, chamomile, marjoram and sandal wood oils that contain sedative properties that help to reduce stress, increase and hasten a good night’s sleep.

  • Add 10 drops of the above oils in your bath water to induce good night’s sleep.
  • Massage your feet and legs with aromatherapy oils before your intended bedtime to help you fall asleep.
  • Sprinkle few drops of chosen essential oils on your pillow before going to bed.
  • Chamomile is a wonderful natural remedy for sleep disorder like insomnia. Try to drink chamomile tea 30 to 45 minutes before going to sleep.

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