February 8, 2019 | By: Contributor
As anyone who has ever experienced insomnia might tell you, it is extremely frustrating to lie awake at night while desperately trying to get to sleep. Whether you live on your own or in a household with other family members, insomnia can make you feel as if you are the only one still awake while the rest of the world sleeps. To make matters even worse, you may have difficulty functioning the next day as you feel the effects of insufficient sleep. Rather than relying on sleeping pills or other medication, try out these 4 natural ways to beat insomnia so that you can have a restful night:
1. Avoid Alcohol and Stimulants
If you have trouble sleeping, you should avoid alcohol and stimulants such as caffeine and nicotine. While alcohol may initially act like a sedative for the first few hours after consumption, it can lead to frequent arousals during the night and disrupt your rest. The effects of caffeine can be even more significant as they can last for up to 24 hours, making it extremely difficult to fall asleep and to stay asleep. If you happen to be on any medications that act as stimulants, consult your doctor to find out when they should be taken to reduce any effects on your sleep habits.
2. Maintain a Regular Sleeping Schedule
Another natural way to beat insomnia is to maintain a regular sleeping schedule. While it can be tempting to lay in bed for hours after a difficult night of sleep, you should attempt to break the insomnia cycle by going to bed and getting up at the same time every day. This includes getting up on weekends at the same time that you would get up during the week for work, school and other activities. This will train your body to to wake at a consistent time, and you will be more tired at night, so you can get to sleep easier.
3. Reduce or Eliminate Naps
After a terrible night of sleep, it can be tempting to lay down on the couch for an afternoon nap. While naps may sound like a proper way to catch up on your missed sleep, this is not always the case. Since you need to train your body to establish and maintain a regular sleep pattern, it is important to associate sleep with a consistent bedtime and darkness. If you take naps during the day, this can affect the quality of your sleep at night.
4. Create a Comfortable Sleeping Environment
One of the best natural ways to beat insomnia is to create a comfortable sleeping environment that is free from distractions such as cell phones, laptop computers and televisions. You should also control the temperature, lighting and noise in your bedroom to make the environment more conducive to falling asleep. If you still find yourself lying in bed awake for more than 20 minutes, get out of bed and go into another room. Try meditating, drinking warm milk or reading a few pages of a book until you feel sleepy enough to get back into bed.
Now that you are familiar with the top natural ways to beat insomnia, learn more about how Mac’s Pharmacy can help you address any of your other healthcare needs! We are dedicated to improving your health and well being, and we look forward to assisting you!