You’re not alone if you’re having difficulties sleeping. At some point in their lives, almost everyone suffers from sleep deprivation, particularly as they age. Why? A short-term insomnia can be caused by stress, sadness, diet, or jet lag, according to the National Institute of Neurological Disorders and Strokes (NINDS). If you want to stop counting sheep at night, you need to make some lifestyle changes. Try these simple insomnia remedies:
- Give Up Smoking
If you need more reason to give up, consider this: Nicotine is a natural stimulant that keeps you up at night. Worse worse, withdrawal symptoms could keep you awake at night. According to studies, smokers are four times more likely than non-smokers to feel groggy after a night’s sleep.
2. Reduce Caffeine
Caffeine can linger in your system for up to 7 hours, so avoid drinking it after noon if you have difficulties sleeping. “It can also increase nightly urination and otherwise disrupt your sleep,” says Andrew Weil, MD, founder and head of the University of Arizona’s Arizona Center for Integrative Medicine. Also, alcohol isn’t the solution. According to the University of Maryland Medical Center, drug misuse, particularly alcohol, is responsible for 10-15% of persistent insomnia cases. Limit yourself to one or two beers with dinner to avoid fragmenting your sleep and waking up every few hours.
3. Set a schedule
Even if you are on vacation or have a few days off, you should go to bed and wake up on time. On weekends or days when you are at home, try not to oversleep. Set your own sleep-wake cycle and routine, and make sure your body sticks to it. If you wish to change or break the plan, you’ll need time to adjust your sleeping schedule, most likely 15 minutes late at night. If you want to understand how to prevent insomnia naturally, you should try to practice this strategy for one week. Maintain a regular sleeping schedule and a regular wake-sleep cycle. Create adequate time for your body to adjust if you want to revise the plan.
Cherries are an excellent way to naturally enhance your melatonin levels without resorting to artificial means. As a biological scientist at the University of Texas Health Science Center and a world authority on melatonin, Russel J. Reiter, PhD, claims that tart cherries may help regulate the body’s natural sleep cycle and boost sleep efficiency, including decreasing the time required to fall asleep.
5. Reduce Alcohol
As with coffee, alcohol is a major contributor to sleeplessness. However, just because someone drinks alcohol every day doesn’t mean they can abuse it at any time or anywhere. As a result of alcohol consumption, you’ll experience a variety of unpleasant side effects such as nausea, tiredness and headaches, as well as breathing difficulties and coma. Sleeping disorders can be prevented naturally and inexpensively. The solution is to stop drinking alcohol immediately.
6. Stay cool
You create more melatonin when your body temperature drops, so maintain your bedroom between 65 and 75 degrees F. A hot shower or bath soon before bed can also assist, as the sudden drop in temperature after you get out of the tub or shower makes you feel drowsy.
7. Calcium And Potassium – Rich Foods
The lack of calcium has also been linked to insomnia, did you know that? This is a very common and popular cuisine, and you should consider its usefulness in preventing insomnia. Adding nuts, snacks, or fruits to yogurt is entirely up to your personal preference. Other calcium-rich meals include kale, collard greens and more. As a result of this, you should eat bananas every day in order to replenish potassium shortage, which may exacerbate your insomnia problem.
8. Embrace exercise.
Some people believe that exercising in the evening makes it more difficult to fall asleep, but it truly depends on the individual involved. Your body will respond best to exercise at a certain hour of the day. According to a study, regular exercise helped insomniacs feel less melancholy and more energized throughout the rest of their days.