How to treat insomnia without medications
If you’re an insomniac, chances are you have Googled every possible sleep remedy out there. Maybe you’ve even been prescribed sleeping pills to help you get the sleep you’ve been yearning for. But did you know that there are natural remedies you could try at home without getting on medications? Here are some tips to treat your insomnia without medications:
1) Utilize your 5 senses: When you have insomnia, your body has a natural stress reaction when it’s time to sleep. The problem with this is that your body has a hard time resting when you’re stressed out. To counter the effects of stress, you have to trick your body into being relaxed at bedtime so that it can actually shut down. To do this, try to engage your five senses.
Sense of smell: You can engage your sense of smell by using calming scents. It’s always advisable to stay away from synthetic fragrances that could trigger respiratory problems or allergies. Reach for calming essential oils such as lavender. Some people apply it topically, while others put a few drops in a diffuser right before bedtime.
Sense of sight: Your bedroom should be welcoming to look at. Paint your walls in a relaxing tone so that you feel enveloped in warmth every time you walk into your bedroom. When you come home after a long day, spend 10 minutes to put away clutter and any other stray items that are around you. The goal is to have your room feel like a sanctuary so that when you walk in, your brain automatically feels relaxed. Create your own spa-like environment.
Sense of touch: Wash your sheets regularly- perhaps weekly. That way your body only comes in contact with fabrics that feel cozy and relaxing. Dirty, rough sheets can be quite uncomfortable and discomfort certainly will not promote relaxing sleep. Utilize soft sheets and cozy fabrics so that you can just sink into it without having to think too much about it.
Sense of taste: An hour before bedtime, create a winding down routine for yourself. Some people like to drink herbal non caffeinated teas, others reach for a glass of water. It doesn't matter which one you go for, as long as it feels soothing to you. However, avoid drinking alcohol or caffeine a few hours before bed as alcohol can ruin your deep sleep, while caffeine can keep you awake longer at night.
Sense of Hearing: To create a relaxing environment that promotes sleep, consider utilizing a white noise machine or even using sounds of nature. Some people like the sound of the waves, while others like the sound of thunder. It doesn't matter which sound you choose, as long as it sounds relaxing to you.
2) Watch your caffeine use: Many insomniacs rely heavily on caffeine to keep them awake during the day. The problem with drinking multiple cups of coffee is that your body doesn’t get a chance to fully eliminate the caffeine in your system before bedtime. So if you drink multiple cups of coffee each day, chances are your body will still be filled with caffeine by bedtime, thereby keeping you awake. The solution? Don’t drink caffeine after 12pm.
3) Open up your blinds: When you wake up in the morning, open up your blinds. When the sunlight hits your eyes, your body begins to produce adenosine, which sends a signal to your brain to wake you up. The longer you stay up during the day, the stronger the urge for sleep at night will be. So even though you might be exhausted from insomnia in the morning, make an attempt to open up your blinds so that some sunlight can come in. Your body will thank you later.
4) Create a bedtime routine: When you were younger, I bet you your guardian or parent had a set bedtime for you. But chances are as you got older and you began to have more freedom, and you became more and more lax about bedtime. When you have a regular bedtime and a nighttime routine, your body knows when it’s expected to rest and when it’s expected to relax. So, set a specific bedtime and wake up time each day for the next two weeks and notice the difference it’ll make with your sleep quality.
5) Drop the phone and tablet: So we all know that technology can be our friend. However if you’ve formed the habit of holding on to your phone at night, its time to break up with it. Many phones and tablets emit a blue light that prevents the body from producing melatonin. And your body needs melatonin to sleep well at night. The solution? Put away phones and tablets an hour before bed. I know it might me hard to break the habit, but the results will blow your mind.
What is one change you’d like to make regarding your sleep? If you currently struggle with insomnia and you are looking for help getting a good night’s sleep, call 951-905-3181. I provide insomnia treatment in Murrieta and online. You can also email me here to schedule a free 15- minute phone consultation so that you can learn how to get rid of insomnia.
