If you are having trouble falling or staying asleep, read the tips below – they will help you relax, reduce tension, and finally stop counting sheep.
1. Caffeine and Alcohol
Try not to consume coffee and alcohol at all, or at least avoid them in the late afternoon and in the evening. They are stimulants and they are the worst beverages to consume if you suffer from insomnia.
2. Never Eat Dinner Late in the Evening
It’s not easy to fall asleep while digesting food. Eat dinner at least 3-4 hours before going to bed.
3. Drink a Sleeping Tea or a Cup of Hot Milk Before Going to Bed
There are ready-made herbal teas available in most health food shops and druggists that can help you to sleep. Here’s the recipe for one of the best herbal combinations to help you relax and stop insomnia:
Mix the following herbs:
- Hawthorn flowers – 20 %
- Hop cones – 30 %
- Valerian root – 40 %
- Lemon balm leaves – 10%
Pour 1 cup of boiling water over 1 tablespoon of the herbal mixture. Cover and steep for 1 hour. Strain and drink every night, half an hour before going to bed. It really encourages sleep!
If you like drinking it, hot milk is also good for insomnia as it contains a protein called tryptophan that supports relaxation and induces sleep.
4. Don’t Use Your Bedroom for Anything Else but Sleeping
Your bedroom is intended for sleep, relaxation and intimacy. You should never use your computer, watch TV, or eat in your bedroom. It is a room designed only for rest and it shouldn’t contain anything that reminds you of being awake.
5. Even if You Feel Sleepy During the Day, Don’t Take Naps
Napping during the day will not allow you to sleep well at night.
6. De-stress Your Body and Mind Before Going to Bed
Take a hot bath or shower 1 hour before going to bed and use relaxing essential oils to sooth your nerves and promote sleep.
Another great way to reduce or stop insomnia is to practice a relaxation technique, such as deep breathing, yoga, or meditation, half an hour before going to bed.
What you should avoid before going to sleep is any kind of discussion or stressful situation.
7. When You Can’t Fall Asleep, Get out of the Bed
If you can’t fall asleep, you shouldn’t force yourself to stay in bed. You will only end up tossing and turning and becoming more nervous.
Get up, go to the other room and try doing something that relaxes you. Go back to bed only when you start feeling really sleepy.
8. Increase Your Physical Activity During the Day
This is another good way to relieve insomnia. Go jogging, swimming, biking, brisk walking, or try doing any other open air physical activity. Indoor exercises and workouts are also good, but fresh air can help you sleep better. It is another natural remedy for insomnia.
Increasing your physical activity during the day will exhaust your body and make you feel more tired and less anxious, restless, and jittery at night.
9. Reduce Stress and Try to Solve Whatever Problems are on Your Mind
If you have any concerns, troubles, or problems, take action and fix them as soon as possible! Procrastinating will make you feel more nervous and edgy, as well as prolong and worsen your insomnia. Don’t increase your stress – reduce it!
High levels of stress can also be decreased by practicing relaxation techniques mentioned earlier in this article, or by talking to a professional therapist. Do it, it can really help.
I hope these tips will help you sleep better at night and reduce or stop your insomnia problems. Please, let us know whether they have worked for you – just write in the comment section below.