The inability to sleep, generally referred to as insomnia, is more common than you might think. If you’re having trouble falling asleep or staying asleep at night, you’re not alone. Many people with insomnia don’t want to take medications which may have side effects, but they need help getting a good night’s sleep. If you’re looking for some natural ways to help deal with insomnia, we have a few things you can do to help you sleep at night.
Caffeinate in the Morning
If you’re looking to have a good night’s sleep and stave off insomnia, be sure to have your coffee, energy drinks, and high-caffeine teas in the morning. That will help you feel energized and alert during the day, but be ready to settle down later in the evening. Be on the lookout for any black tea, green tea or chai drink as they all contain caffeine unless they are labeled as decaf. Savor your sips as the sun rises and stick to herbal teas and decaffeinated drinks in the afternoon to ensure the caffeine is out of your system when you’re ready to wind down.
Limit Screens Before Bedtime
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Setting screens aside an hour or two before bedtime can help you combat insomnia. The blue light of televisions, tablets, and phones can confuse your body’s circadian rhythms that use the light of the sun to help tell you when to wake up and when to get tired and go to sleep. The lighting of screens can make it so your body doesn’t release the internal hormones and chemicals that help it slow down and prepare for sleep. Without those, it can be difficult to fall asleep. Reading a book, taking a bath, doing some needlework, or another non-screen-related hobby in the last hour before bed can help you better prepare for sleep.
Practice Good Sleep Hygiene
Sleep hygiene is an umbrella term for sleep habits that lead to good and healthy sleep. Going to bed at around the same time each night and getting up around the same time each day can help improve your sleep quality and keep insomnia at bay. Having a wind-down routine before bed can also help – and be a good time for other personal hygiene habits like washing your face, moisturizing, brushing your teeth, and whatever else you do to take care of yourself mentally and physically.
Don’t exercise right before bedtime as that can make it harder to fall asleep, but stretching and meditation before bed can be part of your sleep hygiene routine. Try using a calming essential oil like lavender or eucalyptus in a diffuser if that helps you find peace and relaxation before bed. Whatever you choose to do, try to stay consistent, as the routine itself can help you handle insomnia.
Low-Dose Cannabidiol (CBD)
Many people swear by the benefits of a low-dose cannabidiol (CBD) to help you fall and stay asleep. Naturally derived CBD has the potential to lower stress, help with physical discomfort, and reduce nausea. CBD is legal throughout Canada and legal in most of the United States. You can find CBD online or at a local store. Choose among different formats such as tinctures to put under your tongue or in your favorite tea or smoothie, or a cartridge for your vape device.
Prolonged insomnia and not getting enough sleep can have negative effects on your mental health, so ask about using CBD to help you sleep better. Another alternative is CBG. It’s similar to CBD and pretty new in the markets. There are various forms and benefits of CBG, so it’s definitely worth trying for those who’re into alternative health.
Herbal Supplements or Teas
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Some people take supplements or drink teas containing herbs that may have relaxing properties. Some of these herbs that may help you wind down include chamomile and valerian. Magnesium supplements also have a calming effect, according to many. A nightly warm cup of your favorite tea with lavender, passionflower, or another sleepytime herb or blend of herbs can be a nice addition to your bedtime routine and help with your good sleep hygiene. You can also add a few drops of your favorite CBD tincture to your herbal tea.
Relief from Insomnia with Natural Methods
If insomnia has you in its grips, you just want a good night’s rest. Many people don’t want to take medications to help with sleep, either to avoid dependence or side effects or just don’t want to wake up feeling groggy the next day. Try these five tips to combat insomnia naturally, alone or in combination, to see which ones work best for you. Wishing you a restful night’s sleep that leaves you feeling refreshed and rejuvenated in the morning!