For someone who has trouble getting to sleep or staying asleep at night, stress is the enemy.
According to medical experts, both stress and its partner, anxiety, are the key culprits when it comes to insomnia and related sleep problems. Not only does added stress cause you to ruminate over your worries right before bed, but the triggering of the “fight or flight” response that anxiety brings about can inhibit the production of melatonin, a mandatory hormone for sleepiness and sleep.
To combat insomnia and the ensuing daily fatigue and health problems associated with it, we’ve compiled a list of 3 all-natural sleep solutions for you to try. Let’s take a look.
3 Natural Solutions for Trouble Sleeping
1. Turn off all screens at least one hour before bed.
The blue light that emanates from phones, tablets, and computer screens has been long associated with sleep troubles. Unfortunately, many of us are all too fond of using our screens right up until the moment we turn out the lights at night (and sometimes, even after that).
How many times have you reached for your phone at 2 am, just to have something to occupy your mind because you can’t sleep?
As it turns out, this reflexive gesture is probably quite counterproductive. That’s because the more blue light that shines before you, the more your body thinks that it’s daytime. This, in turn, causes your systems to awaken and stay awake, and it prohibits you from shutting down physically and drifting off to dreamland.
To combat this, make a new rule for yourself: About an hour before you want to be asleep each night, make sure that all of your screens are turned off. Instead of using your phone or computer to entertain yourself, try something like yoga, meditation, or reading a book.
2. Try CBD oil.
CBD oil has been proven effective at helping with several common sleep disorders, including insomnia and daytime restlessness and drowsiness. CBD oil is derived from the cannabis plant, which is most well-known for also producing the commonly-used drug marijuana.
Of course, this brings us to the issue of CBD vs. THC. The latter is the active ingredient that gets you high in marijuana.
So, are these two substances — CBD and THC — the same? If you take CBD oil, will you get high? Many people wonder if and how they differ. Some are afraid to take CBD in any form because they don’t want anything to do with THC.
This is understandable, but not to worry. Both substances come from cannabis plants, but they are quite different. CBD stands for cannabidiol. It is a chemical compound that comes primarily from hemp plants. Delta-9-tetrahydrocannabinol, or THC, is also a chemical compound, but it primarily comes from marijuana plants. THC is psychoactive and can get you high, but CBD is not psychoactive and cannot get you high.
CBD oil is available in different concentrates. To try it for sleep aid, always check with your doctor first. Once cleared for use, use it following the instructions to help you sleep better.
3. Cultivate a warm, comfortable environment in your bedroom.
How clean, tidy, and luxurious is your bedroom? Does it make you feel calm? Is it dark enough in the middle of the night? Can you hear street noises outside your window that bother you? Is there a pleasant scent in the air? Do you like your bedsheets and your comforter? How comfy are your mattress and your pillows? What are your thoughts about your pajamas?
If you’ve never even considered these questions, it’s high time you do so.
Cultivating a comfortable environment in your bedroom is essential if you want to be a good sleeper. The good news is, it doesn’t have to be difficult.
Start with cleanliness. Make sure your room is clean and tidy. Get better mood lighting and nice light-blocking drapes. Next, invest in some new sheets, pillows, and blankets. Get a new mattress if you need it, and buy pajamas that are both visually appealing and comfy.
Now, start making your bed every morning as this will make it nicer to climb into when it comes time to go to sleep at night. Get a sound machine if noises bother you and a humidifier if your room is dry. Add some essential oil drops to the latter to put a pleasant scent in the air.
Doing all of these things will make sleeping become a joy in your life, instead of a source of pain.
Getting enough quality sleep each night is associated with better physical and mental health in everyone. From kids to the elderly, and including everyone in between, sleep is like a drug that you can take that makes you more resilient and energized, happier, and stronger. If you want to live a long, healthy life, get good sleep.
Unfortunately, getting good sleep isn’t simple for everyone. To help yourself improve your nightly Zzz’s, use the natural tips listed above. Employing these tips should prove immediately effective at promoting better sleep for you each and every night.