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First off -- what is insomnia? After one night of lost sleep can you call yourself an insomniac? Well, not exactly.
The sleep disorder includes difficulty falling asleep, frequent waking in the night, waking up earlier than needed, and having a sleep that is not rejuvenating.
These are the starting signs, but this lack of proper sleep can take a toll on your body and can cause an increase in your irritability, weight, blood pressure, pain and mental illness. It can also decrease your immune system functionality, ability to focus, and overall motor function.
Whether you do not want to take pills, do not have time to see your doctor this week, or are just looking for some natural ways to sleep better, the list below on how to combat insomnia starting tonight:
Get active -- go to the gym, do yoga in your bed, or even take a walk outside (preferably when it's sunny, the rays will help you sleep too). Set up a nightly routine where you brush your teeth, wash your face, drink (de-caffeinated) tea, or do any other self-care activity that gets you in the mood to snooze.
There are many ways to meditate. You can do yoga, get some help from a guided meditation podcast, or even just simply think about every breath you take while you are lying horizontally on your pillow. This will help you fall asleep faster, and ease anxieties and stress that may have been preventing you from falling asleep in the first place.
Another way to quiet that busy mind is to focus on the thoughts of another, or trying to distract yourself with some calming music. Play a podcast (one that won't get you too excited), or some tunes that won't make you want to bust out a dance move. There are even some great audio-books or hypnosis tracks out there designed to help you drift off naturally!
Try some of these easy insomnia-fighting techniques tonight for a better sleep, cause why wait to feel the effects of a good rest?
Sources
https://www.onemedical.com/blog/get-well/how-to-relieve-insomnia-without-medication-part-1
https://www.healthline.com/health/healthy-sleep/insomnia-home-remedies
One consequence of our growing sleep debt is that a greater number of people are now struggling with excess weight and other metabolic problems than in previous times. That is because sleep and your metabolism are intricately connected.
Anyone who has ever attempted to improve the quality of their sleep knows the importance of setting a regular sleep schedule. And what that usually entails is going to bed at the same time each night and waking at an appropriate time each morning.
The ideal bedtime for most healthy adults is in the late evening, i.e. between 9 and 12 pm. That’s when the pressure to sleep naturally builds up. Going to bed at this time allows most people to meet their recommended 7 to 9 hours of sleep if they need to be awake by 7 am.
