Insomnia can actually make you insane. In this article, we’ll explore some natural remedies to help you gain control of your sleep cycles and offer you a list of well researched remedies for insomnia that are natural. The first thing you need to do is to avoid the following stimulants:
Caffeine such as soda, coffee and chocolate
Teas with caffeine
Stabilizing your blood sugars is crucial, particularly at night. You shouldn’t consume more than 3 hours prior to bedtime as it will boost your metabolism. Take a balanced and balanced meal that contains proteins that are lean, assleep liquid melatonin liposomal well as complex carbs and healthy fats for dinner. Avoid snacking before bed in order to avoid problems.
Exercise is necessary not only for a healthier lifestyle, as well as to enhance the quality of sleep. It is better to engage in vigorous workouts earlier in the day instead of at late at night. If you have to exercise at night, some exercises is better than nothing at all.Turn off electronics at about an hour prior to bedtime. Lights on the phone, TV, etc. can keep your brain stimulated and will not give it time to wind down. Avoid watching movies that are extremely intense like horror movies at night, since it will cause your adrenal glands to start thinking you are in dangerand keep you awake and alert for long until the time when your night is over.
The habit of having a consistent schedule for your sleep/wake cycle is essential. Go to bed and wake early every day. Make a ritual that will enable your brain to be aware of when it’s time to shut down and when it’s time to start activating.
Your bedroom must be cool, dark and cozy with calm, soothing colors. The curtains should be light-limiting and dimmer bulbs in your lamps.
In the final, just a few minutes before bed, you can write the list of tasks you want to accomplish for the next day or discuss your worries and anxieties. This will help release negative energy before you go to bed.
Eating Right for Sleeping Right
Food plays an integral part of healthy lifestyle, including healthy sleep. A healthy diet is beyond the scope of this article, however, so we will stick with just a few pointers to help you develop the right kind of thinking.
Eat a high protein and good fat diet for breakfast that is not laden with carbs. If you have to eat a carb, opt for complex carbs. This sets the tone of your diet that is healthy throughout the day.
Consume low-glycemic index carbohydrates during lunch and dinner. There are many lists available online when you do one quick Google search.
Certain carbs are needed to get certain chemicals, like tryptophan, past the blood-brain barrier, which will help produce serotonin and the sleep chemical, melatonin. Again, there are a number of lists available online that can help you figure out the best grocery list.
Drinks to Help you Sleep Better
There’s a drink from the past that we enjoy in our household: warm milk. The casein peptides in milk reduce anxiety and help induce sleep.
Chamomile is a fantastic relaxant that reduces anxiety. It is possible that it can trigger insomnia, but it isn’t common. It is obvious after the first try.
Know Your Hormones
Balance in hormones is essential for a restful sleep. Cortisol that is excessively produced by the adrenal glands, may result in anxiety and insomnia and also put an enormous strain on your blood sugar levels and can cause adrenaline problems. In addition to stabilizing blood sugar levels throughout the day, ensuring that your stress levels at a “normal” level will help keep the cortisol levels within control, too.
To help with this, I sometimes recommend zinc, which will reduce high levels of cortisol. Consider taking a zinc supplement with your dinner if you think insomnia could be caused by stress or cortisol production.
Menopausal women are often afflicted with insomnia. Progesterone can have a calming influence on the brain and nervous system, particularly those suffering from hormone deficiencies and hot flashes. Natural progesterone cream or liquid can boost the levels of these hormones. Too low or too high estrogen could cause insomnia as well. It is vital to get the levels of estrogen checked frequently particularly if you suffer from insomnia.
A drop in blood sugar while you’re sleeping may mean your adrenal glands are producing adrenaline, which wakes you awake and making it difficult to go back to sleep. In this case, it is best to consume something small, such as peanut butter on celery, in order to get you back to sleep.
The thyroid gland is crucial in the production of melatonin and serotonin, while also helping to regulate blood sugars. If thyroid levels are too high or too low, it can lead to insomnia, anxiety or excessive daytime sleepiness.
Sleep Inducing Supplements
Many of these below-listed supplements are found in foods; however, in some instances, it’s better to keep them on hand at the ready in order to return to sleep. The complete range of these supplements can’t be adequately described in this article however, I’ll give you a head starting point in choosing the appropriate one for you.
The is the most effective sleep supplement. It can be found in your local grocery store and is an excellent option to lower insomnia levels and boost REM sleep, that is an essential phase of the sleep cycle. In addition to regulating sleep patterns, some other scientifically proven benefits include it enhances the immune system and production of growth hormones, aids shift workers in regulating their sleep, decreases migraines, and decreases stress hormones.
Certain factors that could cause a decrease in the hormone melatonin are poor sleep or too much light in the evening and not enough sun exposure and stress levels too high, too much alcohol or caffeine as well as a decrease in tryptophan intake (too many carbohydrates within your food! ) as well as certain medications such as beta-blockers or aspirin.
The most effective dose of melatonin is 3 mg every half hour before going to bed. It’s possible to go as high as 20 mg when needed. If you discover that 3 mg dose doesn’t seem to work at first take 100 mg (5-HTP) also. If you awake in the late at night, then melatonin that is released in time may be best.
Some of the foods that boost your melatonin levels include oats, rice, ginger bananas, sweet corn, barley, turkey and tomatoes.
This is a fantastic supplement to a melatonin routine however, it is also effective on it’s own. It is an amino acid that is made naturally in the body as an precursor to serotonin. Currently, 5-HTP is used for treating mild to moderate depression, insomnia as well as anxiety and fatigue. It is well-known for improving the quality of sleep as well as reducing the time required to fall asleep. The suggested dosage is 50 to 100 mg once a night, however, you can increase to 300 mg if needed. It is important to take this on an empty stomach, roughly 30 minutes before your bedtime.
It acts as a calming agent for the nervous system of central nerves. Recommended dose is 100 mg before bed.
This can increase GABA levels that is a neurotransmitter that, serves as an anti-stress agent for the body. Recommended dose is 1000 mg after dinner or prior to the bed.
It is an amino acid that is commonly found within green tea. It was tested in studies and is proven to reduce stress and balance mood, while also improving sleep quality. Recommended dose is 100 mg before bed.
This is one of my favorites because it also reduces migraines. Magnesium has a relaxing influence upon the nervous system and muscles. This helps to regulate serotonin metabolism which is essential to good sleep. Menopausal women have reported that adding calcium to magnesium does great things for their sleep.
This supplement has the capacity to lower cortisol levels and alleviate stress as it enhances the connection between the adrenal glands and the brain.
Research has shown that after just a few days of high dose PS, there was a significant drop in cortisol levels among men. It boosts memory and brain function, lowers anxiety levels and depression and also boosts metabolism.
As you can see that you have many options to choose from to help treat insomnia with natural methods. Start with one while taking the advice in the beginning of this article, and go on to others if you need to.