If you are suffering from insomnia, there are many steps you can take to change behaviors and lifestyles to help you get to sleep. In this article, we share 10 ways to cure insomnia.
10 Best Ways To Treat Insomnia Home Remedies 2020
- Wake up at the same time each day.
- Eliminate alcohol and stimulants like nicotine and caffeine.
- Limit naps.
- Exercising regularly.
- Limiting activities in bed.
- Not eat or drink right before going to bed.
- Making your sleeping environment comfortable.
- Getting all your worrying over with before you go to bed.
- Reducing stress.
- Considering participating in cognitive therapy.
1 Wake up at the same time each day.
Our first tip is to Wake up at the same time each day. It is tempting to sleep late on weekends, especially if you have had poor sleep during the week. However, if you suffer from insomnia you should get up at the same time every day in order to train your body to wake at a consistent time.
2 Eliminate alcohol and stimulants like nicotine and caffeine.
At number 2 we recommend to Eliminate alcohol and stimulants like nicotine and caffeine. The effects of caffeine can last for several hours, perhaps up to 24 hours, so the chances of it affecting sleep are significant.
Caffeine may not only cause difficulty initiating sleep, but may also cause frequent awakenings. Alcohol may have a sedative effect for the first few hours following consumption, but it can then lead to frequent arousals and a non-restful night’s sleep. If you are on medications that act as stimulants, such as decongestants or asthma inhalers, ask your doctor when they should best be taken to help minimize any effect on sleep.
3 Limit naps.
At number 3 we recommend limiting naps. While napping seems like a proper way to catch up on missed sleep, it is not always so. It is important to establish and maintain a regular sleep pattern and train oneself to associate sleep with cues like darkness and a consistent bedtime. Napping can affect the quality of nighttime sleep.
4 Exercising regularly.
At number 4 we recommend exercising regularly. Regular exercise can improve sleep quality and duration. However, exercising immediately before bedtime can have a stimulant effect on the body and should be avoided. Try to finish exercising at least three hours before you plan to retire for the night.
5 Limiting activities in bed.
At number 5 we recommend limiting activities in bed. The bed is for sleeping and that’s it. If you suffer from insomnia, do not balance the checkbook, study, or make phone calls, for example, while in bed or even in the bedroom, and avoid watching television or listening to the radio. All these activities can increase alertness and make it difficult to fall asleep.
6 Not eat or drink right before going to bed.
At number 6 we recommend to not eat or drink right before going to bed. Eating a late dinner or snacking before going to bed can activate the digestive system and keep you up.
If you suffer from gastroesophageal reflux (GERD) or heartburn, it is even more important to avoid eating and drinking right before bed since this can make your symptoms worse. In addition, drinking a lot of fluids prior to bed can overwhelm the bladder, requiring frequent visits to the bathroom that disturb your sleep.
7 Making your sleeping environment comfortable.
At number 7 we recommend making your sleeping environment comfortable. Temperature, lighting, and noise should be controlled to make the bedroom conducive to falling (and staying) asleep. Your bed should feel comfortable and if you have a pet that sleeps in the room with you, consider having the pet sleep somewhere else if it tends to make noise in the night.
8 Getting all your worrying over with before you go to bed.
At number 8 we recommend getting all your worrying over with before you go to bed. If you find you lay in bed thinking about tomorrow, consider setting aside a period of time — perhaps after dinner — to review the day and to make plans for the next day.
The goal is to avoid doing these things while trying to fall asleep. It is also useful to make a list of, say, work-related tasks for the next day before leaving work. That, at least, eliminates one set of concerns.
9 Reducing stress.
At number 9 we recommend reducing stress. There are a number of relaxation therapies and stress reduction methods you may want to try to relax the mind and the body before going to bed. Examples include progressive muscle relaxation (perhaps with audio tapes), deep breathing techniques, imagery, meditation, and biofeedback.
10 Considering participating in cognitive therapy.
And for our final tip, we recommend considering participating in cognitive therapy. Cognitive therapy helps some people with insomnia identify and correct inappropriate thoughts and beliefs that may contribute to insomnia.
In addition, cognitive therapy can give you the proper information about sleep norms, age-related sleep changes, and helps set reasonable sleep goals, among other things.
So that sums up our top 10 Home remedies for curing insomnia. If you like it comment below, Thank you…