The inability to fall asleep can be caused by a wide variety of issues. It could be as simple as having caffeine in the body that hasn’t been fully processed yet. There could be an underlying medical condition that could be causing problems with entering a sleep state. It could even be caused because of stress, hormone imbalances, or environmental conditions. The good news, however, is that there are several natural fixes to insomnia that can help everyone achieve a better night’s sleep.
Cause of Insomnia
The first thing that must be addressed is the root cause of the insomnia. If someone is suffering because they are becoming overheated at night, then addressing it through meditation and calming exercises to reduce stress isn’t going to help a whole lot! Each natural fix must be specifically targeted to the root cause in order to be effective. When that happens, insomnia can be quickly resolved, sometimes even that very night.
If you suffer from insomnia, then these natural fixes below can help you discover what could help you achieve the rest that you need. A chronic lack of sleep can lead to a number of additional medical issues and side effects, so addressing your insomnia right away is critical to the future of your health. Which one of these ideas could help you fall asleep faster and sleep longer starting tonight?
Ways to Help Insomnia Sufferers
One of the biggest reasons for insomnia throughout the night is a lack of comfort. People have different comfort needs, which means someone who likes a hard surface could be uncomfortable on a soft bed… or vice-versa. Maintaining the mattress you are using is critical to the sleep process, as is having effective pillows that support your head, neck, and shoulders. If you find yourself tossing and turning a lot during the night, this could very well be the reason for your insomnia.
Do you fall asleep with the television on every night? Maybe the radio is playing? Even the neighbor’s dog barking at some squirrel in the middle of the night can cause you to wake up and stay up the rest of the night. One of the most effective ways to eliminate the noises that can really bother you is to install a white noise generator in your bedroom. Many people find that they wake up much less during the night with a generator on because there’s a consistent level of noise within the bedroom or sleep environment.
For some people, insomnia is caused by a perpetual filling of the bladder. There are some medical conditions that can’t be helped and this will always be an issue for a small minority of people, but these wake ups can be controlled. Limit how many fluids you have within a couple hours before you go to bed. Especially avoid caffeine and alcohol because not only can both of them create insomnia because of how they affect the nervous system, but they’ll also cause night urination needs that can keep you awake.
Insomnia is usually thought of as a bedtime problem, but the root cause of someone’s insomnia could begin with their very first meal of the day. A diet that is rich in carbohydrates is going to encourage a lack of sleep because the body still has energy to burn. At lunch especially, meals that are high in carbohydrates will cause feelings of sleepiness that will later translate into insomnia. Try to include more protein with your meals to prevent over-indulging in carbs, especially when it comes to snacking periods.
If stress is the primary cause of insomnia, then finding a way to relax will help to increase the odds of achieving a good night’s rest. For many people, a routine of meditation, prayer, Yoga, or other spiritual fulfillment can help to relieve a good portion of the tension they are feeling. Even something as simple as taking a few deep breaths in a quiet, dark room can help your body begin the journey to relaxation. Try to get into the routine of incorporating your preferred relaxation technique at the same time each evening to maximize its benefit.
The more fatigued you are, the more likely you are to suffer from insomnia. It’s seems strange, but it’s true. One of the most common causes of chronic fatigue is a lack of magnesium and calcium in the diet. If you are deficient, then taking supplements to resolve this issue can combat the fatigue that can cause insomnia. Be careful about how much magnesium is taken, however, because it can double as a laxative. Ultimately the goal is to work on reducing the levels of ghrelin that are in your system. Ghrelin causes hunger pangs, which causes people to eat to maintain energy levels, and then that food causes further insomnia. It’s a vicious cycle.
A Warm Bath
Sometimes insomnia is caused by basic muscle tension that can’t be relieved. Not everyone has a massage therapist in their home, which means the next best option is to take a warm bath for 15-20 minutes before bed. If there is a lot of muscle tension, a small amount of Epsom salts can help the relaxation process. Some people prefer to follow up their warm bath with a warm glass of milk as well.
Mantras People joke a lot about counting sheep to fall asleep, but there is some truth to the practice. Mantras help to provide a unification of the mind and it helps people who are mentally restless to stay engaged without needing the radio or television as a bothersome third party. Any verbal repetition that occurs mentally or even verbally can help to focus thinking patterns into a place for sleep while setting aside thoughts of unhappiness or agitation to be dealt with in the morning.
Insomnia can be an ongoing problem, but it doesn’t have to control your life. By discovering what the root cause of your sleeplessness happens to be, you can begin taking back control of your nightly routine to get the true rest that you need. Treat that root cause with one of these effective, natural remedies for insomnia and you can start feeling better as soon as tomorrow morning.
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