How To Get A Good Night Sleep

8 Natural Remedies For Insomnia

Insomnia affects millions of American each year. Practicing good sleep hygiene and stress relief techniques can help prepare your body and mind for sleep.

The American Academy of Sleep Medicine reports that millions of Americans have insomnia. Insomnia affects 30 to 35 percent of Americans at one time or another, 15 to 20 percent of American adults have short-term insomnia, and 10 percent of American adults have chronic insomnia. When insomnia becomes chronic, it increases your risk of several health issues, including heart disease, hypertension, and depression. Luckily, many natural remedies can help you overcome insomnia.

1. Physical activity—Increasing physical activity can promote a more restful night's sleep, increase energy throughout the day, and improve mood. You should get at least 30 minutes of sleep each day. To help relieve insomnia, exercise first thing in the morning or before six o'clock at night, as exercising later can boost energy levels and keep you awake later.

2. Serotonin – A serotonin supplement helps with sleep. The body synthesizes serotonin and turns it into melatonin, which is fundamental to regulating the sleep/wake cycle. Serotonin levels decrease while you sleep; however, if serotonin levels become low, sleep can become disrupted, and fatigue can be experienced in the brain. Increasing serotonin levels with a supplement improves mood and helps to promote sleep.

3. Electronics—cell phones, televisions, tablets, and computer screens emit blue light that can affect your circadian rhythm and trick your body into believing it is daytime. When this occurs, your body will not produce melatonin, which helps you relax and sleep deeply. To help you fall asleep quicker, turn off electronics two hours before bedtime. Apps for your smartphone and computer that block blue light are also available, as are glasses designed to block blue light.

8 Natural Remedies For Insomnia

4.Stress reduction techniquesStress relief techniques, including journaling, meditation, and yoga, help decrease stress levels and promote a good night's sleep. A study published recently proves that meditation can effectively relieve insomnia naturally. For best results, practice stress reduction techniques after dinner to promote relaxation and prepare your body and mind for bedtime.

5. Stimulants – Caffeine increases energy levels, focus, and performance because it stimulates your nervous system. Unfortunately, these same benefits can prevent you from relaxing in the evening and getting a good night's sleep. Caffeine remains in your body for up to 8 hours. To help prevent insomnia, avoid drinking caffeinated beverages after 3:00 pm if you have insomnia or are sensitive to the effects of caffeine.

6.Massage – Massage can benefit those who have insomnia. Massage therapy uses the healing power of touch to relieve insomnia. Massage helps to reduce anxiety and pain. Massage promotes relaxation and promotes hormone production, including serotonin. To help encourage sleep, gently rub the center of the forehead and work out towards the temples. Then, massage the crown of your head and work downward to the base of your neck. Finally, if you have any sore muscles, use a gentle touch and massage the soreness away to promote relaxation and sleep.

7. Good sleep hygiene practices - Practicing good sleep hygiene includes going to bed and getting up at the same time each day, using room darkening blinds or curtains, lowering the temperature in your bedroom, and only using the bedroom for sleep and sex. If you go to bed and cannot sleep, it is best to get up rather than stay in bed because your mind will begin associating the bed with being awake rather than asleep. If you get up, participate in quiet, relaxing activities like reading or meditating, and keep the lights dim to promote sleepiness.

8. Avoid alcohol – Many people reach for an alcoholic beverage to help them get to sleep; however, alcohol prevents you from getting a good night's sleep. First, alcohol increases snoring and the symptoms of sleep apnea, which can disrupt sleep. It also alters the production of melatonin, which the body uses to regulate sleep. Finally, alcohol decreases human growth hormone levels at night, which can change the circadian rhythm and lead to insomnia.

Insomnia affects millions of Americans each year. Luckily, there are many natural ways to promote relaxation and help you get a good night's sleep. Practice good sleep hygiene, avoid alcohol and stimulants in the evening, and practice stress relief techniques to help prepare your body and mind for sleep.

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