Have you ever wondered how you can finally cure your insomnia without pills or expensive remedies? Well, after visiting your doctor to ensure that your airways and overall health are good, it’s time to take insomnia by the horns, so to speak. Here are some simple tips to help you sleep better at night naturally:
1) Dim the lights in the evening: Our natural sleep cycles are actually quite dependent on light. This is why people in regions where the sun doesn't shine much often struggle with poor quality sleep. As the evening progresses, begin to close your blinds and/or dim your lights if possible. This sends a signal to your brain that it is time to begin to wind down. This is no different than how we raise babies. We typically put them in dim rooms as the evening progresses so that they learn that dim light means sleep time.
2) Avoid super spicy foods for dinner: This doesn't apply to everyone, but for some, spicy foods can cause heart burn and all types of stomach discomfort. So if you struggle with heart burn or gas because of specific foods, make a list of all your no go foods and ensure that you don’t eat them for dinner. That way your body has a chance to actually be at peace when you lay down at night.
3) Stop working in your bedroom: Yes, I know we live in a very busy, multitasking world, but the problem with having your bedroom double as an office, is that your bedroom becomes a cue for work, rather than rest. To break it down, if you use your bedroom for work, your brain gets so used to working in that space that when it’s bedtime, it becomes difficult to switch from work mode to rest mode. Imagine how you feel when you walk into the office. Your brain lights up and lets you know that it’s time to get work done. And the ideal situation you should be aiming for, is for your brain to get the memo that it’s sleep time the moment you walk into your bedroom at night. The solution? Pick another room in the house to be your office. Or consider going to the library, a coffee shop or even a co-working space to get work done. Your bedroom should be used for sleep, rest and sex alone.
4) Spend the last hour before bedtime just relaxing: If you struggle with poor quality sleep, you have to train your body to learn how to relax. Chances are not getting enough sleep has you on edge. When you’re laying down at night staring at the ceiling, you probably aren’t thinking of warm, fuzzy thoughts. So set some time apart each day to just relax. You can cozy up to a good book (I prefer paperback over e-readers, as e-readers produce melatonin inhibiting blue light), spend some time in prayer, practice yoga, drink some herbal tea, do some light cleaning, chat with a friend on the phone, or engage in any sort of gentle activity. You want your body to slowly begin to wind down before you jump into bed at night. Having a nighttime routine every day is a gentle reminder to your body to shut down at the same time each night.
5) Limit noise in the evening: To create a relaxing environment, limit noise within your home or bedroom when bedtime is approaching. Maybe even turn off the news, which can be quite triggering for some, and put on your favorite relaxing music. I’d also say to stay away from heated or spirited conversations in the evening so you can go to bed feeling peaceful and ready to relax.
6) Notice the negative thoughts you have about sleep: Many insomniacs have a very negative view of sleep. And it makes sense because insomnia can really produce a pessimistic view of sleep. If you find that you are dreading your bedroom at the end of the night, it’s time to begin to work on changing your thoughts about sleep. Some important facts to note about insomnia are that:
-It’s treatable. CBT for insomnia is actually much more effective than sleep medications.
-Begin with positive affirmations to help you combat those negative thoughts about sleep.
-You can seek help from a professional who is trained to treat insomnia so that you can begin to work on your thoughts and attitude towards sleep.
And if you have tried every possible remedy, but insomnia is still a thorn in your flesh, considered CBT for insomnia. In as little as 5 to 7 sessions, you can go from insomniac to normal sleeper. click here to schedule a free 15-min consultation to see if CBT for insomnia in the Murrieta/Temecula area and online is right for you.
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