Getting the proper amount of sleep is a big deal. It’s a restorative process for your brain and body, essential to your focus and daily success in school or at work—and it just plain brings out the best in you. If you’ve been struggling with falling asleep or sleeping through the night, consider these nine natural ways to beat insomnia!
- Shut off all electronics at least an hour before going to sleep. While scrolling through your social media feeds before bed may seem harmless, your brain is constantly being bombarded with a mass of information to take in, which leaves your mind reactive. Not only that, but the radiation of light also promotes wakefulness signals in your brain. Try to put down your laptop or smartphone a good hour before winding down. Pick up a book or meditate in prayer instead!
- Journal your thoughts. Let’s be honest: For some of us, the lack of sleep has much to do with the fact that our thoughts won’t stop racing at night. Sometimes this is the only quiet time we have, which feels like the perfect chance to solve all of life’s problems. Our minds are overwhelmed. Instead, try grabbing a journal and free-writing your thoughts. Get it all out, and it should help relieve your mind.
- Exercise. When I first visited a doctor for sleeping issues a few years ago, this was one of her main suggestions. Not only is exercise generally healthy and a boost to productivity, but studies have also shown that regular physical activity helps shorten the time it takes to fall asleep and lengthens the time of being asleep.
- Make your bed cozier. Check out these five simple ways to have the coziest bed ever!
- Play calming music as you lie in bed. Consider looking into a bedtime playlist to help you relax and ease your mind into sleep at night, whether it be peaceful piano music, natural sounds like ocean waves or chimes in the wind.
- Wear an eye mask. Something about opening your eyes, followed by a train of thoughts in the middle of the night, just kills all chances of going back to sleep—at least, I know it does for me. An eye mask might help you refrain from doing this.
- Don’t drink coffee after noon. Caffeine is a stimulant, and drinking coffee later in the day can throw off your body’s natural sleep system or circadian rhythm. Try limiting your caffeine intake to the hours before 12 p.m. to help your body get back to a natural sleeping rhythm.
- Soak in a warm bath. One key contributor to signaling your body to sleep is a decrease in body temperature. A warm bath before bed is not only relaxing to your muscles, but by time you hit the sheets, you’ve had a larger drop in temperature, which will more likely help you fall asleep faster and have a deeper sleep. Never neglect the power of a good bath!
- See your doctor and get on a plan. There’s no reason to have to go through this alone. If your insomnia is becoming chronic in a way that’s drastically affecting your lifestyle, it might be time to consult your doctor. He or she may be able to help you with a plan best suited to your needs or provide any further medical attention.
Was this helpful to you! Comment below and let us know any tricks that have helped you beat insomnia!