Restless nights, erratic interruptions in peaceful sleep and waking up groggy and tired may be signs you’re experiencing symptoms of insomnia. High-quality sleep is important for healthy brain functioning, stable mood, healing and repair of heart and blood vessels, balanced hunger, optimized energetic performance and so much more, according to researchers from the National Heart, Lung and Blood Institute. Insomnia has even been linked to inflammation and mortality, according to a 2014 study by the University of Arizona.
The National Sleep Foundation reports nearly half of Americans report insomnia occasionally, while 22 percent experience it almost every night. If you’re one of the unlucky ones, insomnia is not just causing work, exercise motivation and daily life to suffer. It’s hurting you in the long-term, and it’s wise to take action to correct it now. Thankfully, there are natural ways you can curb your insomnia.
Sleep on a Comfortable Bed
Inconsistencies in your mattress may cause discomfort that keeps waking you up at night. Get a new mattress if it’s not relaxing and has qualities that make it too soft, too hard or saggy, has protruding springs or causes neck or back pain. When purchasing a new mattress, always try out several in a store that offers a refund policy, such as Rooms To Go, so you can gauge how it feels lying on it in several positions.
Get Busy
Spicing up your sex life can have a positive effect on your sleep. Men’s Health reports that orgasms can help people fall asleep more quickly. Next time you’re restless, have some sexy time to lull you to sleep.
Drink Cherry Juice
A 2014 study by the Pennington Biomedical Research Center at Louisiana State University found drinking eight ounces of tart cherry juice twice a day improved sleep by an average of 85 minutes per night. Cherry juice is rich in melatonin, which is a sleep-wake cycle hormone, as well as tryptophan, an amino acid that causes sleepiness.
Rock-a-Bye Yourself
Just like babies are successfully rocked to sleep, that same innate craving for a rocking movement to send you into slumber works for adults. A 2011 study by the University of Geneva found that lying on a rocking bed increases the duration of sleep and reinforces sleep rhythms. Spend some time in a rocking chair or a hammock to prime yourself for relaxation once you hit the sheets.
Take Time to Wind Down
At least an hour before your ideal bedtime, get into a peaceful state so that you are ready to receive the benefits of sleep. Finish chores so you’re not stressed about them, unplug from all screens and devices, brush your teeth, wash your face and practice deep breathing and meditation for 20 minutes before you want to fall asleep. With your eyes closed, visualize the dark space in the center of your forehead. Try to clear your mind and only focus on deep breaths to ease any worries that might be keeping you awake.
For extra help with these natural techniques, consider using melatonin as a sleep aid. Melatonin increases sleep efficiency and total sleep duration, and it is the only hormone available in the United States without a prescription. A combination of methods may be the best treatment for you, so be open to trying new techniques if you’re still experiencing insomnia.
