Rebecca MacFarlane
There are few things more frustrating than lying awake in bed at night, watching the time tick by, knowing that you have to be up for work in a few hours. No matter how hard you try, sleep evades you. As you stare at your ceiling, the only one in the house still wide awake as everyone else partakes in the joys of slumber, suddenly the words “hello darkness my old friend, I’ve come to talk with you again” are no longer just a really cool Simon & Garfunkel song, but a perpetual state of being.
For those who suffer with insomnia, it can be a serious setback in life. A lack of sleep wreaks havoc on your day. A sleep deprived brain is a stressed and under functioning one, which leads to irritability and lethargy.
Many turn to sleeping pills to help kick insomnia to the curb. However, sleeping pills only offer a superficial relief and can be extremely addictive, leading to dependence and ruining any chances of developing a future healthy sleeping pattern.
Let’s investigate some natural ways to defeat the beast.
1. Develop a stable bedtime/wakeup routine
Experts say it is important to go to bed and wake up at the same time each day. This trains your body and mind into a healthy sleeping pattern.
2. Avoid Excessive Caffeine
Caffeine is the enemy of restful sleep. It’s good for the morning to wake you up and get you pumped for the day- but terrible for the wind down. Experts say to avoid caffeine at least 5 hours before bedtime. This includes black tea. Drinking too much caffeine can keep your mind awake, alert and spinning out of control. On the other hand, Chamomile Tea is said to work wonders for calming you and aiding restful sleep. Just ensure you drink it plain- no milk or sugar. Incidentally, sugar is another food to avoid. Excessive sugar will also interfere with your beauty sleep.
3. Magnesium
This was actually recommended to me by a colleague. So I did a little research. In fact, what I found was that insomnia is one of the main symptoms of a magnesium deficiency. This intrigued me. Foods which are rich in magnesium include almonds, salmon, bananas, pumpkin seeds, dark chocolate and spinach. Foods which many of us don’t eat often enough. Getting your Magnesium levels right could fight insomnia from the inside.
4. Get natural sunlight
The benefits of a little vitamin D are seriously overlooked these days. It will assist in reducing stress and allowing for a much healthier sleep pattern. Natural Sunlight has been proven to aid your REM Cycle, and studies have shown that people who got at least a half hour of natural light a day slept better at night than those who didn’t. This has to do with raises in levels of Serotonin and Melatonin, which regulate sleep cycles.
5. Avoid laptops and cell phones an hour before bed.
As bizarre a suggestion as this may seem in this day and age, it is important to avoid laptops and cell phones before bed if you want a restful night’s sleep. The bright fluorescent lights interfere with melatonin levels which can disrupt your sleep. Paying attention to social media before bed can also get your mind racing as you become concerned with what everyone else is up to, what events are coming up and what the latest gossip is.
6. Make sure your bedroom is cool
Heat prevents and interrupts sleep. We have all experienced those midsummer 33 degree nights- we are hot and sticky and the bedsheets practically stick to our skin as we toss and turn. We found that on those nights, it was extremely difficult to fall asleep and remain in a state of restful sleep. Experts say heat can even lead to nightmares, as the discomfort levels are so high.
7. Make your bedroom an environment that is conducive to sleep
Psychologically speaking, your bedroom should induce an association with peace and relaxation. It should be a sanctuary where all of the other worries of the day slowly fade away as you drift into a deep sleep. Avoid using it for activities you associate with work and stress, or else your subconscious will begin to associate walking into your bedroom with working and stressing out.
8. Practice a Relaxation Technique
Anxiety is another major cause of insomnia. It is difficult to fall asleep at night when you are panicking about that big meeting you have coming up, or the sheer volume of tasks and errands you have to perform the next day. Knowing a few relaxation techniques that can help you let go of that anxiety and relax will help a lot on your journey to dreamland. One example of a relaxation technique is a controlled breathing exercise, in which you focus on your breath as a means of quietening your mind. Some light Yoga stretches and Meditation can also work wonders to relax you and help you cool down before bed. Find a technique that works well for you and practice it routinely.These tips should be a good start to getting the quality of sleep that you deserve.
