For some people, it’s completely normal to feel tired during the day and be completely unable to achieve a sound sleep at night. Tossing and turning, thinking about that paper that due next week. Wandering about those annoying conversations you had a few days ago, or that pile of clothes that needs to be washed asap. Insomnia: we’ve all been there and it’s not pretty. Sometimes we resort to sleeping pills, but they not only are not the best option for our health, but also might not really solve the problem long term. Here are natural alternatives you can try to fight insomnia and catch that good night’s sleep you’ve been longing for. Night night!
SHOWER YOURSELF TO SLEEP
A hot shower before bed sounds comforting, but there’s more. A study conducted in 1985 found that hot showers help people improve overall sleep quality because the body temperature is better regulated and the shutdown process is activated naturally.
HIT THE SACK
Hitting the gym or adopting a regular exercise routine at least four times a week will do so much more than just help you feel fit and lose weight. Working out ignites hormonal processes that make you drowsy, so you’re likely to fall asleep faster and better.
SLEEP A POSE
Insomnia can be related to stress. If you can’t shut down your mind when you tuck yourself in, you probably need to try yoga: its meditation techniques and breathing exercises will help you sleep like a baby.
WE SLEEP WHAT WE EAT
Digesting your food takes time, so be easy on your body and avoid heavy meals just before bedtime. This way, your body will only concentrate on shutting down rather than on digestion.
WAKE UP AND SMELL THE COFFEE
Yes, we all need that cup of coffee to fight sleepiness. And just because it’s so good at that, you should avoid it around after lunch if you want to fall asleep at night. This goes for caffeine in general, so also stay away from tea, sodas, and chocolate—bummer.
SLEEP-PROOFING YOUR BEDROOM
Your sleeping environment will influence your sleeping quality. Make sure the lighting is correct, there are no annoying noises and your bed is comfortable enough.
If you have the willpower, keep all electronic devices outside the bedroom to avoid distractions. The lighting on your screen can affect your sleeping cycle, so try not to use your cellphone or computer right before bed—you can check that Instagram feed in the morning.
If you’re having a busy week, your sleep routine might be disrupted. When you’re back to your normal sleeping pattern, the body might not understand what to do. Try to keep a healthy routine that your biological clock understands.
SLEEPLESS IN THE BEDROOM
Your bedroom has to feel like an inviting place. Keep it only for sleeping, sex and reading for pleasure, so your mind is lured into thinking it’s going to its happy place. The bedroom is not the right place for having dinner, working or binge-watching your TV show.
SLEEPING UNDER THE INFLUENCE
We all enjoy a glass of wine or two, but if you suffer from insomnia, you better think it twice. Alcohol and tobacco disturb your sleeping patterns because their effects can last up to 8 hours and disrupt your sleeping cycles.