There are many insomnia remedies that involve drugs. This self development article concentrates on sleep tips and home remedies that have been found to give you a better night’s sleep.
Sleep Tips and Insomnia Home Remedies – Self Development aspect
A human body generally needs 7 to 8 hours of sleep a night however about a third of people experience insomnia or sleep disorders at some point. If you cannot get to sleep easily or have disturbed sleep, you tend to feel pretty exhausted physically and mentally. Also, there are numerous health problems associated with a lack of sleep. To keep in tip top condition, from a self development point of view, it is well worth looking at tips for sleeping more peacefully.
Sleep Tips and Insomnia Home Remedies – Some ideas
Here are some ideas for settling your body and mind that may help you to get to sleep faster and keep you asleep for longer:
Beds and mattresses - Invest in the best bed and mattress you can as you spend about a third of your life in bed. The more comfortable it is the better you will sleep.
Breathing - Once in bed, take longer breaths whilst imagining that you sinking deeper and deeper into your mattress. After a few minutes you should have fallen asleep.
Computer games - Avoid exciting games just before bedtime as this excites your brain into staying awake.
Drinks - Avoid caffeine (tea, coffee, etc) for a few hours before bedtime. Alcohol may help you fall asleep but this is temporary and getting back to sleep is a problem. A good drink is a cup of warm milk with a teaspoon of honey or a sprinkling of grated nutmeg.
Electrical gadgets - Try to keep computers, clocks, phones, chargers, TVs, etc., out of your bedroom or switch them off. If left on standby they can produce disturbing high pitched sounds.
Exercise - Regular exercise during the day improves sleep problems but don’t work out (gym, etc) just before bedtime as this stimulates your brain and keeps you awake. Making love is the exception.
Feet - If your feet are cold you will find it difficult to fall asleep. Wear bed socks if necessary. In fact, the right clothes and the right room temperature will help significantly.
Food - Hunger will keep you awake. Protein snacks and carbohydrates such as bread, rice, pasta or potatoes produce chemicals that help you to sleep. Avoid sugary foods as they increase blood-sugar levels that prevent sleep. A light snack a few hours before bedtime works well.
Fragrances - Lavender and other smells have relaxing properties. Put a few drops on a hanky near your pillow.
Light - Artificial light (from street lights, TVs, computers, mobile phones, etc) disrupt your internal clock. Make your room as dark as possible by using curtain liners, black-out blinds or simply wear an eye mask.
Music - Play relaxing music or listen to 'white noise' (e.g., a radio that has not been tuned into a station).
Partners - If they are restless throughout the night, try sleeping in another room.
Relax your muscles - Tense up your entire body and then relax your muscles gradually from your toes upwards. The last muscle group will be those in your forehead around your eyes and jaw. By the time your mouth drops slightly open you should have fallen asleep.
Snoring - The sound of snoring can be very disruptive. There are various ways to reduce or even eliminate this, e.g., using nasal strips, wearing ear defenders or noise maskers, etc.
Sounds (other) - Traffic noise, airplanes, creaking floorboards, etc., can disturb a peaceful night’s sleep. Earplugs for bedtime use are quite effective.
Stories - Read a peaceful book. Avoid thrillers, murders and other mind-stimulating books.
Stress – Have a routine and start winding down a few hours before bedtime. Meditation, massages, books, etc., can help you to relax.
Temperature - Reducing your body temperature aids sleep. Try a warm shower or bath.
Toilet - Needing to go in the night is disrupting. Avoid drinking too much fluid just before bedtime.
TV - Avoid watching this in bed, especially programmes that are arousing, mind-stimulating or disturbing.
Visualising - Try to visualise a never-ending activity like walking down continuous steps, watching countless bubbles float by, etc.
Weight - Being overweight has been found to have a marked effect on sleep. Also, a lot of fat around your neck area contributes to sleep apnoea and snoring, both of which give interrupted sleep.
Worry - If you are anxious about anything or if your mind is spinning with things you need to remember, you are unlikely to fall asleep. Jot these down to help create a clear mind and deal with them the next day.
Sleep Tips and Insomnia Home Remedies – Summary
This self development article covers some sleep tips and insomnia home remedies that have been found to give you a better night’s sleep. To keep yourself in tip top condition try some of these either alone or combined until you find what works best to give you the sleep you need.
To receive further articles do visit the 'FREE Self Development Newsletter' link below. For my Background, Passions and why I write articles like these, see: Dr JOY Madden