Do you have difficulty sleeping? Do you find yourself with your eyes are wide open late at night and feeling like everyone on earth is getting plenty of sleep – but you? While there are those people that can drink two cups of strong coffee and then can go in their room for a nice nap, other people and you may be one of them, have difficulty falling asleep even after 48 hours of sleep deprivation.
How do some people fall asleep so easily? Sleep pros follow five simple habits that you may not. This is their competitive edge in getting a good night’s rest night after night. It’s what they use to get plenty of rest each and every night. If your difficulty sleeping isn’t due to a medical condition, try using these natural remedies for insomnia and mold them into your everyday routine. This just might be the cure for insomnia you’re looking for.
Natural remedy for insomnia #1: Maintain a Schedule! When you were a child you didn’t have any difficulty sleeping. You know why? It’s because you went to bed and woke up around the same time every day. Your body likes to be on a regular schedule. If one night you’re trying to go to bed at 8 PM and then at 2 AM the next, your poor body can’t get into its sleep rhythm. In order to sleep your body’s circadian clock needs to be on a regular routine so that it knows when to slow down and rest.
If you’ll do the same thing as the sleep pros, getting in bed at the same time each night and waking up at the same time each morning, you’ll program your body to relax. If you’re like me and like to take a short 20 minute nap during the day, make sure your naps are at about the same time each day, too. Just be aware that longer than 30 minute naps can impede your nighttime sleep.
Natural remedy for insomnia #2: Just say “No” to caffeine and stimulants. Although most people recognize they have trouble sleeping, they just don’t relate that 24-ounce Cola they had at 6 PM to their inability to sleep. While not drinking coffee, colas or energy drinks is not the cure for insomnia, many people find that they can overcome their difficulty sleeping by giving these up.
Caffeine, energy drinks (that usually contain caffeine) as well as other stimulants such as electronic gadgets like video games, television, and the internet can all contribute to your difficulty sleeping. If you want to overcome your difficulty sleeping stay away from alcohol, tobacco, chocolate, and sodas for at least four to six hours before your bedtime. If you must use them, use them in the daytime when it’s okay for your body to be alert and awake.
Natural remedy for insomnia #3: Have a regular exercise program. For many people, exercise is the cure for insomnia. You may also find that exercise is the medicine you need to get a good night’s sleep. Studies have found that insomnia occurs less frequently in people who exercise for at least 20-30 minutes a day on a regular basis.
If you are having difficulty sleeping, don’t exercise near bedtime. Exercise in the morning or afternoon instead. Studies have shown that sleeping disorders disappeared in many sedentary individuals who began a regular exercise program.
Exercise is the natural cure for insomnia is many people. That’s because exercise releases endorphins which relieve tension and helps you sleep better. You don’t have to run five miles or slam weights at the gym. Even a moderate walk can be enough to aid you in your quest to overcome your difficulty sleeping.
Natural remedy for insomnia #4: No Napping! Now I know I said you could nap if you napped on schedule but there are people that just shouldn’t take naps. You see, just as eating in between meals ruins your appetite, napping between deep sleep can prevent people who suffer from sleep disorders from being able to fall asleep and get a full night’s rest.
For some, a nap is just the medicine they need to re-energize for the day, but if you’re suffering from difficulty sleeping on a regular basis, a nap may cause you more harm than good. If you’re one of these people, try to save your slumber for the middle of the night and stay away from mid day naps.
Natural remedy for insomnia #5: Watch what you eat! Many of us eat too much. Some of us are in the habit of going back for seconds or even thirds. For many people it’s a regular routine.
But eating too much – especially as bedtime closes in – can really cause you a lot of difficulty sleeping. Having too much food stuffed into your stomach can, at the very least, make sleeping uncomfortable. If you’re one of the unlucky ones that suffer from indigestion, it can also be a painful experience. Instead of stuffing yourself, eat just enough to quell your hunger. Then you can go to bed satisfied without having any difficulty falling asleep instead of feeling overfull and distressed.
Not every one of these natural remedies for insomnia will work for everyone. The key is to find the ones that work for you. All you have to do is make a few simple lifestyle changes.
You don’t have to suffer from difficulty sleeping anymore. If you can’t figure it out or your symptoms worsen seek out help from your doctor or other health professionals.
Wil Dieck is the founder of Total Mind Therapy and author of an e-Course “Overcoming Insomnia” that you can have at absolutely no charge. Drop by http://howtosleepinfo.com/ for your copy today.
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