Visit the Land of Milk and Honey
Instead of reaching for a glass of wine to relax wind down from a long hard day with a warm mug of milk and honey. Not only will it make you feel sleepy, it’s good for you as well! Milk contains amino acid tryptophan; this induces sleep by increasing your serotonin – a natural sedative. Carbs like honey help the hormone go to your brain faster.
Practice Cognitive Behavioural Therapy
CBT is generally focused on acknowledging and changing thoughts and feelings that cause stress and anxiety, however, it can also work as a natural way to help get rid of insomnia.
The Natural Sleep Foundation recommends keeping a sleep diary of when you go to bed and wake up, but not allowing yourself to nap during the day. If you adopt a regular sleeping pattern this can help cure insomnia.
Create a Sleep-Friendly Environment
This means making your bedroom calm and relaxing. Remove all items that glow, this includes all electronics and digital clocks. Even if you don’t actually wake up in the middle of the night due to a text or phone call coming through, this can still affect your quality of sleep, and you might not even know about it!
Yoga, meditating, Tai Chi and writing in a journal before bed can all help you sleep better at night as well as reducing stress!
Create and Stick to a Bedtime Ritual
If you’re always getting poor quality sleep, you might not be following a bedtime routine. Waking up exhausted after a full night’s rest means that you haven’t been in a deep enough sleep, according to experts. Make sure you go to sleep and wake up at the same time every day. Introducing habits such as reading or listening to music will help your brain shut off and prepare it for sleep. According to studies, falling asleep listening to soothing music at a low volume can actually make you fall asleep faster and improve your quality of sleep.
Try Herbal Tea
Try Valerian team, a herb that can be found in health food stores, pharmacies, and qualified herbalists. When brewed into tea it can reduce the time it takes you to fall asleep, as well as allowing you to sleep deeper and for longer. It can also be taken in capsule form. This natural sleep-aid has helped around 1 in 13 insomniacs.
Take a Hot Bath
Treat yourself. Run a hot bath, light candles, play music, relax. A study has shown that women with insomnia who had a hot bath for 1 ½ – 2 hours slept a lot better than the woman who didn’t. The ideal bath temperature is recommended at about 44.4 degrees Celsius.