How to beat insomnia
Do you have trouble falling or staying asleep? Are you feeling weak, stressed, or exhausted because you can’t get a good night’s rest? Have you gone to a doctor only to be prescribed pills that don’t fix the problem? We hear you. Almost one in three people deal with mild insomnia, making it a very common issue. It’s something that can really take a toll on your energy, wellbeing, and ability to function. The great news is there are many natural methods out there that can help you get back to sleep. Here are seven top tips you can try tonight.
1) Follow a regular sleep schedule
Going to bed and waking up at the same time every day is one of the best things you can do to support your biological clock. It’s also recommended to avoid naps, open the blinds when you wake up, and shut off all the lights when you go to bed.
2) Take natural supplements
Sleeping pills can do a lot more harm than good. Often, they disrupt your sleep cycle so you don’t get the deep, restorative sleep you need. If you use medication regularly, there’s a high chance you’ll build up a tolerance to them. As a result, you’ll need to up your dosage to get the same effect. An excellent alternative to sleep medications are natural supplements like melatonin and magnesium. Magnesium gets you ready for bed by relaxing your brain and body, while melatonin is a hormone that regulates your sleep pattern.
3) Put your phone away
Smartphone, tablet, laptop, and TV screens emit a blue light that messes up your body’s production of melatonin. If you have to use your electronics before bed, download screen-dimming programs like f.lux or Dimmer to avoid stimulating your brain.
4) Exercise more
Exercising regularly has been proven to enhance sleep quality. Vigorous workouts are best done in the morning or afternoon, while relaxing exercises like evening yoga can help prep you for bed. Thirty minutes of exercise per day is what you should be aiming for.
5) Get your worrying done before bedtime
Are you unable to fall asleep because you can’t turn your brain off? If you find yourself thinking about your to-do list, work-related problems, or other concerns, try setting some time aside during the day to address these issues. That way, you aren’t obsessing over these things when you’re supposed to be going to sleep.
6) Cut out alcohol, coffee, and nicotine
Caffeine is a natural stimulant. It can stay in your system for up to seven hours, which is why it’s a smart idea to stay away from coffee, energy drinks, and soft drinks like Coca Cola after noon. It’s best to avoid smoking too. Cigarettes contain nicotine, another natural stimulant that prevents you from falling asleep. Don’t use alcohol as a solution for your insomnia either. Yes, alcohol can help you fall asleep faster, but it will disturb your sleep cycle and stop your body from entering deep sleep.
7) Try acupuncture
If all else fails, why not give acupuncture a shot? Acupuncturists have been treating patients with insomnia for centuries and a growing number of people are finding success with this ancient Chinese practice. According to Traditional Chinese Medicine, insomnia is caused when there are energy imbalances in your body. This can be corrected by strategically placing fine needles in certain areas to rebalance your energy flow. Besides clearing energy blockages, acupuncture is known for alleviating stress and anxiety. Many patients who come in for acupuncture report feeling a sense of calm they haven’t felt in ages during or after their session, which can definitely help you get a better night’s rest.
Interested in learning more about acupuncture and how it can treat insomnia? Come in for a free, no-obligation discovery visit with our Registered Acupuncturist. During your visit, you’ll get to ask questions, go over your health concerns, and review potential treatment options.