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How To Treat Insomnia Naturally Without Medication

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Tip 1 Personalise Rather Than Generalise

How To Treat Insomnia Naturally Without Medication Fix Sleeping Problems | Best Way To Sleep Better

The key here is to figure out the root cause of your insomnia. So not taking advice based on somebody elses problem, but on the combination of factors that are personal to you.

Many people look up general tips, ignoring fundamental things like their personality type, their lifestyle, working hours and so on. Even the tips I give you need to be personalised for your unique set of circumstances.

Make Peace With Yourself

Note that this will not work if you are just half-ass pretending to be happy you cant sleep before that big presentation tomorrow. You have to seriously learn to be happy about it.

Be 100% at peace with your sleeplessness. Genuinely accept that you will be just as happy whether you sleep for five hours, one hour, or zero hours tonight, because your extra quiet reflection time will compensate you for any potential physical tiredness you may feel tomorrow.

Remember even with a great attitude, you will still have the occasional night of sleeplessness, as the normal stresses of life can require some time for you to sort out your head at night. And that’s ok!

Nobody ever died due to lack of sleep. And despite all the research constantly nagging you about how “critical” sleep is, sleepless nights only really hurt your performance by like 10-30% max. That’s not catastrophic. You’ll be fine.

Read Fiction Before Bed

I dont think its a coincidence that the worst insomnia of my life coincided with a time where I was reading work emails on my mobile phone right before bed.

I know. Dumb, right?

We all know that jazz about how bright artificial lights stimulate the pineal gland and make your brain think its day-time when you should be sleeping. And yet we are still are own worst enemies.

But seriously, if you really want to cure your insomnia, you need to turn off your screens ~2 hours before you want to sleep.

  • Turn off the TV.
  • Turn off the smartphone.
  • Sit back and relax with an old-fashioned book.

Choose fiction. Non-fiction will just stimulate your brain. You want a good story to make you relax and get lost in a different world.

Here are a few fiction suggestions that have worked for me recently:

A few people have asked me my opinion on using a Kindle eReader before bed. After all, its a screen. Does it have the same sleep-disrupting effect as a smartphone, tablet, or computer?

When I cured my insomnia, I actually put down my smartphone and moved over to the Kindle. The light is not the same as the one you get from your phone and it shouldnt disrupt your sleep. I find it much easier to get into a good book when reading on the Kindle because you can turn the pages faster and its easier to hold than a book.

So, knock yourself out. Literally. Get a Kindle. I recommend the Paperwhite.

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How To Cure Insomnia With Home Remedies

Here are the Home Remedies How to Cure Insomnia according to Dr. Izharul Hasan

Results may vary from person to person. What works for some people, does not work for others.

1. Massaging foot sole with mustard oil before going to bed helps to overcome Insomnia.

2. Poppy seeds dipped in water for an hour, grinded to form a paste. Boil this paste with Milk and sugar. Drinking this is very effective to overcome Insomnia.

3. Eating Mango and drinking Milk or drinking Mango milkshake regularly in the night helps to overcome Insomnia.

4. Eating a raw Onion or roasted Onion in the night also helps to get rid of Insomnia problem.

5. Nut meg (joy phal0 powder mixed with water taken in the night helps to overcome insomnia.

6. Consuming lot of Curd or eating Curd with Sugar or sweet Lassi induces sleep and cures Insomnia.

7. Drinking hot milk with a spoon of Ghee and sugar in the night helps to get sleep and cures Insomnia.

8. Drinking a glass of Carrot juice every day helps to cure Insomnia.

9. Drinking a spoon of lemon juice mixed with a spoon of Honey in the night induces sleep and cures Insomnia.

10. Coriander leaves grinded with water and mixed with Sugar and eating this paste helps to get sleep and cures Insomnia.

11. Aniseeds boiled in water for 10 minutes, add Milk and Sugar. Drinking this before going to bed helps to get rid of Insomnia problem.

12. Cucumber piece rubbed on the foot sole makes a cooling effect on the body and helps to get sleep curing Insomnia.

Skip The Late Night Glass Of Wine

How to cure insomnia &  sleep better in 15 minutes without ...

Lets be honest: Sometimes, a cocktail is necessary at the end of a long day. But having one too close to bedtime could do more harm than good. Alcohol depresses the nervous system, so a nightcap may help some people fall asleep, says Morton Tavel, MD, clinical professor emeritus of medicine at Indiana University School of Medicine and author of Health Tips, Myths and Tricks: A Physicians Advice. But this effect disappears after a few hours and may lead to waking up throughout the night.

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Overcoming Insomnia Without Drugs

Sleep isnt optional. It is one of our most basic physiological needs, right up there with air, water, food, and shelter. It isnt heroic to go without sleep and it isnt true that many people need only four or five hours a night. Most of us need seven to nine hours. Critical functions needed to maintain life and health occur while we sleep and insufficient sleep doesnt just cause daytime fatigue, irritability, and sleepiness but is associated with a broad range of health risks including heart disease, obesity, diabetes, and a weakened immune system. Sleep is a natural function and critical to our health yet millions of people struggle to get to sleep, stay asleep, and get sufficient restful, restorative sleep.

The cause of insomnia may be as simple as consuming too much caffeine or as complex as an underlying medical condition or a life overburdened with responsibilities. But overcoming insomnia is seldom simple. Many look for a quick fix with sleeping pills, making them one of the most commonly prescribed medications in the United States, but while sleeping pills may be effective for a little while, they do not offer a long-term solution. Troublesome side effects and a fast-developing dependency make sleeping pills effective only for occasional use. Fortunately, there are better and longer-lasting ways of improving sleep.

Improving Sleep Hygiene

Cognitive Behavioral Therapy

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What Are The Types Of Insomnia

Insomnia can come and go, or it may be an ongoing, longstanding issue. There is short term insomnia and chronic insomnia:

  • Short term insomnia tends to last for a few days or weeks and is often triggered by stress.
  • Chronic insomnia is when the sleep difficulties occur at least three times a week for three months or longer.

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Challenging The Worries And Thoughts That Fuel Insomnia

How to Treat Insomnia Naturally Without Medication.

Its also helpful to challenge the negative attitudes about sleep and your insomnia problem that youve developed over time. The key is to recognize self-defeating thoughts and replace them with more realistic ones.

Challenging self-defeating thoughts that fuel insomnia
Self-defeating thought:Sleep-promoting comeback:
Unrealistic expectations: I should be able to sleep well every night like a normal person. I shouldnt have a problem!Lots of people struggle with sleep from time to time. I will be able to sleep with the right techniques.
Exaggeration: Its the same every single night, another night of sleepless misery.Not every night is the same. Some nights I do sleep better than others.
Catastrophizing: If I dont get some sleep, Ill tank my presentation and jeopardize my job.I can get through the presentation even if Im tired. I can still rest and relax tonight, even if I cant sleep.
Hopelessness: Im never going to be able to sleep well. Its out of my control.Insomnia can be cured. If I stop worrying so much and focus on positive solutions, I can beat it.
Fortune telling: Its going to take me at least an hour to get to sleep tonight. I just know it.I dont know what will happen tonight. Maybe Ill get to sleep quickly if I use the strategies Ive learned.

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Turn Off Your Devices Before Bed

The light from cell phone, TV and computer screens is extremely stimulating for the brain. Therefore its best to avoid using electronic devices before bed.

Once you finish checking Facebook or Instagram, try to take some time to read, listen to calming music or meditate before going to sleep. This way, you make it easier for your body to fall asleep. If you wake up in the middle of the night and cant get back to sleep, get up.

Drink Less Alcohol To Improve Your Sleep Quality

Consuming excessive amounts of alcohol can interfere with your sleep cycle. It doesnt just make it difficult for you to fall asleep, but also makes you feel more tired during the day.

Alcohol affects the brain waves that help you feel refreshed when you wake up in the morning, making you feel more awake the moment you drink it, but once it wears off, falling and staying asleep becomes much more difficult.

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What Are The Risk Factors For Insomnia

Insomnia occurs more often in women than in men. Pregnancy and hormonal shifts can disturb sleep. Other hormonal changes, such as premenstrual syndrome or menopause, can also can affect sleep. Insomnia becomes more common over the age of 60. Older people may be less likely to sleep soundly because of bodily changes related to aging and because they may have medical conditions or take medications that disturb sleep.

What Should I Ask My Healthcare Provider About Insomnia

How To Treat Insomnia Naturally Without Medication ...

If you have insomnia, you may want to ask your healthcare provider:

  • Am I taking any medications keeping me awake?
  • What changes can I make to sleep better?
  • How does cognitive behavioral therapy improve sleep?
  • How do I find a therapist?
  • Could I have other sleep disorders like sleep apnea?

If you’re suffering from insomnia, don’t hesitate to reach out to your healthcare provider for help. They may offer tips for managing issues that interfere with your sleep. Many people with insomnia rest better after changing their diet, lifestyle and nighttime routines. Or they may also recommend medications or cognitive behavioral therapy.

Last reviewed by a Cleveland Clinic medical professional on 10/15/2020.

References

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Natural Remedies For Sleep

If conventional sleep meds might be bad for you, does that mean all-natural herbal ones are a better choice? Sure, theres evidence that they can be. But theyre not a substitute for practicing good sleep hygiene. Instead, think of them as potential tools to make your smart sleep habits work even harder.

OK, glad we got that out of the way. Here are some sleep-promoting herbal remedies that could make it easier for you to nod off:

Dietary Supplements For Insomnia

There are many dietary and herbal supplements marketed for their sleep-promoting effects. Although they may be described as natural, be aware that sleep remedies can still have side effects and interfere with other medications or vitamins youre taking. For more information, talk to your doctor or pharmacist.

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Fighting Fatigue With Herbs

If you feel worn down or are lacking energy due to improper sleep, a hectic schedule or day-to-day stressors, learn how to fight fatigue naturally with insomnia herbs. Taking a few minutes for yourself and doing simple breathing exercises can be helpful, as can daily moderate exercise and getting adequate rest. Certain nutrients, botanicals and other compounds can also help to ward off or lessen the effects of general fatigue. Experiment with the following insomnia herbs and natural remedies for insomnia:

  • Magnesium. Supplementation with this mineral has been shown to improve symptoms of fatigue in persons with low magnesium levels.
  • Eleuthero ginseng. Studies suggest that his herb can help enhance mental activity as well as physical endurance.
  • Coenzyme Q10. This vital nutrient is involved in cellular energy production throughout the body.
  • Ashwagandha. This Ayurvedic herb is prized for its ability to help the body deal with stress.
  • Cordyceps. This traditional Chinese medicinal mushroom may help fight fatigue and boost energy levels.

Are Natural Sleep Remedies Safe For Pregnant People

How To Treat Insomnia Naturally Without Medication – Staying Asleep At Night

Certain natural sleep remedies like yoga, breathing exercises, and relaxation techniques are great for pregnant people to maintain a healthy, relaxed body and mind. If these techniques also aid in sleep during pregnancy, that is even better. However, some supplements, aromatherapies, herbs, and teas may not be safe to use while pregnant, and you should consult with your physician before trying any of these methods.

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Many Alternative Therapies Are Safe And Effective Treatments Of Insomnia

Causes of insomniaWhat constitutes normal sleep varies considerably between different cultures and demographic groups. For example healthy elderly individuals sleep less at night compared to young and middle-aged individuals, and may make up for reduced night-time sleep by spending more time napping during the day.

Chronic insomnia affects at least one third of the worlds population. Insomnia is a major public health issue because it results in enormous losses in work productivity and significantly increases the risk of work-place and motor vehicle accidents. Diverse social, cultural, psychological and biological factors affect sleep and most cases of insomnia are caused by multiple factors. Approximately two thirds of individuals treated for any mental health problem complain of chronic insomnia. Individuals who struggle with depression or anxiety or who abuse alcohol or drugs are especially at risk of insomnia. Depending on the particular drug insomnia may be a direct result of substance abuse or a symptom of withdrawal following a prolonged period of abuse.

Cognitive Behavioral Therapy For Insomnia

CBT-i is considered a first-line treatment for insomnia because it does not carry the health risks associated with sleep medication. In most cases, CBT-i is provided by a licensed psychologist who has received training for this type of treatment. CBT-i focuses on pinpointing the anxieties people with insomnia often have about sleep, and then replacing these anxieties with healthier beliefs and attitudes. Additionally, this type of therapy may one or more of the following components:

The number of qualified behavioral sleep medicine therapists in the U.S. is fairly limited. You can locate CBT-i providers and verify their credentials through certain professional organizations, including the American Psychological Association, American Board of Sleep Medicine, Association of Behavioral and Cognitive Therapies, and Society of Behavioral Sleep Medicine.

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Relieving Anxiety That Keeps You From Falling Or Staying Asleep

If sleep worries are getting in the way of your ability to unwind at night, the following strategies may help. The goal is to train your body to associate the bed with sleep and nothing elseespecially not frustration and anxiety.

Use the bedroom only for sleeping and sex. With many of us working from home now, it can be difficult to avoid, but if possible dont work, use your computer, or watch TV in your bedroom. The goal is to associate the bedroom with sleep alone, so that your brain and body get a strong signal that its time to nod off when you get into bed.

Move bedroom clocks out of view. Anxiously watching the minutes tick by when you cant sleepknowing that youre going to be exhausted when the alarm goes offis a surefire recipe for insomnia. You can use an alarm, but make sure you cant see the time when youre in bed.

Get out of bed when you cant sleep. Dont try to force yourself to sleep. Tossing and turning only amps up your anxiety. Get up, leave the bedroom, and do something relaxing, such as reading, meditating, or taking a bath. When youre sleepy, go back to bed.

Natural Sleep Aids: Home Remedies To Help You Sleep

How To Treat Insomnia Naturally Without Medication ...

Are you having trouble drifting into a peaceful, nourishing slumber? Yourenot sitting up at night alone:More than 60 million Americanssuffer from poor sleep quality.

Disturbed sleep is more than an inconvenience that leaves you dragging the next day: it can affect your emotional and physical health. It negatively affects your memory, concentration and mood, and it boosts your risk for depression, obesity, type 2 diabetes, heart disease and high blood pressure.

Happily, there are easy, natural fixes that can improve your sleep, says Charlene Gamaldo, M.D. , medical director of Johns Hopkins Center for Sleep at Howard County General Hospital.

Its not always necessary to get a prescription for a sleep aid, she says. There are natural ways to make adjustments to your sleeping habits.

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