Insomnia Cures: How To Get a Better Nights Sleep

Problems with sleep are encountered by many people at some point during their lives, but if the bad nights become more frequent than the good nights you might want to start thinking about potential insomnia cures.

If you have trouble falling asleep, are battling against insomnia or you frequently wake up throughout the night, don’t worry, these problems are very common. In this article, we’ll look at some lifestyle changes that you can implement in your daily routine to combat insomnia.

1. Change Your Diet

The first thing you can do in your quest for an insomnia cure is to analyse your diet. Are you consuming a lot of carbohydrates before you go to bed? This is generally a bad idea as your body will gradually get warmer as they are metabolized throughout the night, preventing you from achieving comfortable sleep. Try to cut down on the amount of carbohydrates before you go to bed to achieve better sleep.

Another way you can tweak your diet is to regularly consume foods high in healthy fats. Avocados are a great source of healthy fats and are also high in potassium and magnesium. Potassium and magnesium are essential nutrients that help your body to relax and fall asleep at night.

2. Reduce Stress

The next step you can take towards overcoming insomnia is to reduce your levels of stress and anxiety. An overactive mind at night can wreak havoc on your ability to get to sleep.

Consider reducing your exposure to sources of blue light as it approaches night fall. This includes your TV, iPad, computer and smartphone which all emit blue light. Blue light messes with your circadian rhythms and increases the level of the stress hormone cortisol in the body.

We recommend turning off all electronics at least 30 minutes before bedtime and reading a book that helps you to relax.

Regular exercise is a fantastic way of reducing stress through production of endorphins. As far as natural insomnia cures go, exercise works very well when combined with a good, healthy diet.

3. Use Essential Oils

Essential oils come next on our list of insomnia cures. A study conducted in 2012 showed that chamomile is a potent medicinal herb perfect for promoting relaxation and fighting stress [1].
The inhalation of chamomile vapour is recommended as a natural remedy for those with anxiety and depressive disorders. You can find chamomile oil in many aromatherapy products and in some candles.

Another recommended essential oil for the treatment of insomnia is lavender oil. Simply take a few drops of lavender oil and rub it all around your neck to help relax your entire body. Alternatively, you can use lavender oil alongside magnesium rich Epsom salts in a warm bath to help you doze off.
To do this, rub 20 drops of lavender oil all over your body and prepare a bath with Epsom salts. Relax in the bath for about 20 to 30 minutes. We recommend doing this an hour before bed.

References

[1] https://www.ncbi.nlm.nih.gov/pubmed/22894890