Cure Insomnia Without Medicines in a natural way. Read how to cure insomnia at home, insomnia self treatment & how to cure insomnia due to stress. Do you struggle to have sleep, even if you are too much tired? Or you wake up in the middle of the night and anxiously waiting to get sleep watching the clock. Insomnia is a common problem these days. It affects your energy, mood, health, and ability to function during the whole day.
Chronic insomnia can lead to serious health problems. But you don’t have to resign yourself to sleepless nights. You can cure insomnia and have a better lifestyle, by giving a little change to your lifestyle. By this can have the treatment of insomnia without any medication.
It has been estimated that almost 40% of people get less than the recommended amount of sleep per night, thanks to a busy schedule and a culture that never slows down. Insomnia actually affects one-third to one-half of adults in the United States, and about 15% of those people will experience severe distress because of lack of sleep.
Insomnia can have both internal and external factors, and once these factors have been identified, it becomes easier to control the problem. Here are 10 ways to help you with the condition sleeplessness. By doing this, start getting your best sleep without turning to medication.
:Cure Insomnia Without Medicines:
1. Stop Worrying About It
Those who struggle with sleepless nights. And, staring at the clock anxiety, fear, and anger. Go to bed with the thoughts that you will not have a good sleep and you will have a bad day ahead. Then stop thinking like that. Got to bed with peace mind. It will help you a lot to combat insomnia.
2. Practice Your Relaxation
When you’re stressed or feeling anxious, your body will release hormones which will make falling asleep more difficult. Other than this, try to take part in relaxation techniques. Like meditation or progressive muscle relaxation. It will help you to release the tension of the day and fall asleep.
3. Find Your Perfect Pillow
When your pillow supports your neck in the proper way, your sleepless nights can turn into meaningful rest. Those people who lay on their ack will need a thinner pillow. ut, they tend to have more neck support. Side sleepers will need a soft pillow to fill the space between their neck and shoulder. Stomach sleepers need a thin, soft pillow that will not strain their neck. If you think you have the right pillow but aren’t sleeping well, pay attention to how you wake up and adjust your pillow accordingly.
4. Learn to Recognize Your Stress
Start knowing when you are stressed and having rapid breathing with an elevated heart rate. It is the best way to cure insomnia without medicines. Aim to control these symptoms. This will bring your stress level down to normal. You can do this by meditating. You can also soak in a warm bath. Other than reading a book right before bed is also the option.
5. Establish Your Routine
Try to go to bed at the same time every night, and get up at the same time every morning, for the entire week. When you stick to a schedule, you’ll feel more alert than if you sleep on a varying schedule throughout the week.
6. Get Out of Bed if You Can’t Sleep
If you don’t sleep and feel restless in bed for more than 20 minutes; go out of the bed. Try to do something else. Do not use electronics. Try to read a book or journal. Be mindful and relaxing.
7. No Electronics
This includes watching television or playing on your computer, smartphone, and iPad. Though many people see these things as aids in relaxing, they actually secretly remind us of everything that you should be doing. Additionally, the blue light that is emitted from the device tells the body that it should be awake.
8. Aim to Exercise Between 5:00 and 7:00 PM
You should not be taking part in any strenuous activity before 3 hours of going to bed. The exercise will elevate your body’s core temperature for 5 to 6 hours, disallowing you to feel sleepy. Low body temperature helps to bring on the drowsy feeling.
9. Avoid Caffeine After 2:00 PM
Caffeine can affect a person for up to 6 hours after their last sip. Consuming caffeine too late in the day can wreak havoc on a person’s sleep cycle. Avoiding it at night is one of the best way to cure insomnia without medicines. After a sleepless night, one may feel dependent upon caffeine to survive the day, but indulging too late in the day will give you another sleepless night.
10. Keep the Room Cool
Ideally, keep your sleeping area at 65 degrees Fahrenheit. Beware, though, a room that is too cool will keep the body from relaxing as it will go into protective mode trying to defend the core temperature. If the temperature is too high, it may induce nightmares!
Featured image source: arthritis-health.com
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