Treat Insomnia Naturally
Though sleeping pills can bring some relief initially, the dangers associated with it far outweigh it’s benefits. A holistic approach involving analyzing the state of mind, dietary habits and lifestyle can give permanent relief.
The following natural remedies have helped me a lot in overcoming my insomnia and I believe will help you too in getting a deep, peaceful sleep day after day.
1. Meditate for 15 minutes or so before going to bed.
Majority of the sleep problems is due to the inability of our mind to be able to relax and be in the present moment. In one study conducted, the researchers found that our mental state during bedtime determined the levels of cortisol (stress hormone) in the blood the following morning. So those who were stressed during bedtime had high levels of cortisol compared to those with a blissful state of mind prior to sleep.
So if you spend your bedtime planning and worrying about the next day, your mind dutifully obliges by staying busy throughout your sleep! Meditation is one way you can keep your mind under control. Therefore, the more you meditate, the less busier your mind will be and the more restful your sleep will be. It’s that simple.
2. As far as possible, go to bed by 10 p.m.
According to Ayurveda and research, it is easiest to fall asleep, and the quality of rest is deeper, if we go to bed before 10 p.m. You must have experienced it yourself. One way to treat insomnia is to have a regular bedtime.
If you take up any stimulating activity like talking to a friend, or watching an interesting movie, after 10 p.m. you may find it harder to get to sleep and less restful when you finally do.
3. An exception to above rule, go to bed only when you feel drowsy.
Tired Enough For Sleep
Going to bed before feeling sleepy can create anxiety regarding arrival of sleep, the major cause of sleeplessness. If you don’t fall asleep within half an hour of going to sleep, wake up and meditate or read a book. The same is suggested for those who find themselves awake in the middle of the night.
Don’t fret or fight to get sleep. Any effort to get sleep will only make it worse. Remember that a calm, relaxed and peaceful mind is the best facilitator for a deep, restful sleep.
4. Follow the time tested rule of having a king-size breakfast, a medium-sized lunch, and a small dinner. This is an excellent way to treat insomnia.
Having heavy meals prior to bedtime puts stress on the digestive system and prevents you from having deep sleep. A light diet rich in carbohydrates like bread or cereals is the most recommended. Unless milk products causes distress to you, the age old remedy of having a glass of milk prior to bed-time does indeed facilitates better sleep. Fatty and oily foods, sweets, ice-creams are stimulating and difficult to digest, so avoid them.
5. If you find yourself worrying over the onset of sleep, listen to calm soothing music or some audio books to distract yourself.
One of the main reasons Insomniacs find it hard to fall asleep is because they think too much about sleep.
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