Chronic insomnia can and will literally drive you crazy. In this article, we’ll explore some natural remedies to help you get control over your sleep patterns and give you the best researched natural remedies for insomnia. Firstly, you will want to avoid the following stimulants:
Caffeine like soda, coffee, as well as chocolate
Teas that have caffeine
Maintaining your blood sugar levels is essential, particularly at night. It is important not to eat anything more than three hours prior sleep liquid melatonin liposomal to bedtime as it can cause your body to be energized. Make sure you eat a balanced, balanced meal that contains low-fat protein and complex carbs, and good fat for dinner. Avoid snacking before bed to avoid any problems.
Exercise is important not just for a healthier lifestyle, as well as to enhance quality of sleep. It is suggested to perform intense workouts earlier in the day instead of at evening. However, if you must exercise at night exercising, a little is better than nothing at all.Turn off all electronic devices at minimum an hour prior to bedtime. Television, phone lights and so on. will keep your brain activated and not allow it to slow down. Avoid watching highly intense movies like horror films before bedtime because it can stimulate your adrenal glands into believing that you’re in dangerand keep your alert and awake for a long time even after the night has ended.
The habit of having a consistent routine for sleep, wake and his cycle of crucial. Sleep in and wake early every day. Create a routine that will help train your brain to be aware of when it’s time for it to go into sleep and when it’s time to be active.
Your bedroom should be cool, dark and comfortable, with calm, soothing colors. The curtains should be light-limiting and dimmers in your lamps.
Then, just a few seconds before bed, you can write on your to-do list for the coming day, or discuss your worries and anxieties. This will help release negative emotions before going to bed.
Eating Right for Sleeping Right
Food plays an integral part of a healthy life, and that includes healthy sleep. It is not the subject of this article, however it is a good idea to stick to a couple of tips to help you develop the right kind of thinking.
Eat a high protein and healthy fat diet for breakfast , but without carbohydrates. If you do have to have a carb, make sure you choose complex carbs. This sets the tone for your healthy eating throughout the day.
Consume low-glycemic index carbohydrates in the evening and lunch. There are numerous list of websites if you conduct just a simple Google search.
Certain carbs are needed to get certain chemicals such as tryptophan over the blood-brain barrier, which can aid in the production of serotonin, and the sleep chemical melatonin. There are ton of lists online which can help you figure out a good grocery list.
Drinks to Help you Sleep Better
There is an old-school drink we love to drink in our household which is warm milk. The casein peptides found in milk ease anxiety and induce sleep.
Chamomile is a fantastic relaxer and reduces anxiety. However, sometimes, it can trigger insomnia, but it isn’t common. You will know after your first experience.
Know Your Hormones
Hormonal balance is incredibly important to a good night’s sleep. Cortisol that is excessively made by the adrenal glands, could result in anxiety and insomnia and can also cause a drain on your blood sugar levels, as well as causing adrenaline-related problems. In addition to stabilizing blood sugar levels throughout the day, keeping your stress levels at the “normal” level will assist in keeping your cortisol levels under control as well.
To help with this I recommend zinc, which can reduce high levels of cortisol. Take a zinc supplement before dinner when you suspect your insomnia could result from stress/cortisol production.
Women who are menopausal often experience insomnia. Progesterone is known to have a relaxing effect on the brain and nervous system, particularly when you suffer from hormonal imbalances and hot flashes. Progesterone creams or liquids that are natural can boost the levels of these hormones. A low or excessive amount of estrogen can lead to sleepiness as well. It is crucial to get the levels of estrogen checked frequently particularly if you suffer from insomnia.
A drop in blood sugar while you’re asleep could mean that your adrenal glands are producing adrenaline, which can wake you up and making it challenging to go back to sleep. In this instance it’s best to consume a small amount of food like peanut butter and celery to ease you back into sleep.
The thyroid gland is important in the production of melatonin and serotonin, while also helping to regulate blood sugar levels. If the thyroid’s levels are excessively extreme or low, they could lead to insomnia, anxiety or excessive daytime sleepiness.
Sleep Inducing Supplements
A majority of these supplements can be available in food, However, it’s better to keep these supplements at the ready to help get back on track with sleep. The entire range of these supplements can’t be adequately explained in this piece however, I’ll provide you with a good starting point in choosing the appropriate one for you.
It is by far the most effective and is the best sleep aid. It can be purchased at your local supermarket store and is an excellent method to decrease insomnia and enhance REM sleep,, which can be described as the restorative part of the sleep cycle. In addition to controlling sleep patterns, other known benefits have been proven scientifically. It helps to boost the immune system, and production of growth hormones, assists shift workers to regulate their sleep, lessens migraines, and decreases stress hormones.
Certain factors that could cause a decrease in melatonin can be due to poor sleep and excessive light in the evening or not enough sunshine or stress as well as excessive alcohol or caffeine, less tryptophan intake (too many carbohydrates in your diet! ) and certain medicines like aspirin or beta-blockers.
The most effective dose of melatonin can be found at 3 mg once a half-hour prior to getting to bed. You can go up to 20 mg, if you need to. If you are finding that 3 mg doesn’t work well at first try taking 100 mg of 5-HTP also. If you wake up in the middle of the night, the time-released melatonin might be most effective.
Certain foods that increase the levels of melatonin in your body include oatmeal, rice, ginger, sweet corn, bananas, barley, turkey and tomatoes.
It is an excellent supplement to a melatonin routine, but is also good on by itself. This is an amino acid that is naturally made in the body as precursor for serotonin. The current use of 5-HTP is for treating mild to moderate insomnia, depression, anxiety, and fatigue. It is widely known as a way to improve sleep quality, and reducing the time it takes to get to sleep. The recommended dosage is 50-100 mg each night, but you could go as high as 300 mg when you’re in need. It is important to take this with a full stomach, approximately half an hour before bedtime.
It acts as a calming agent to the nervous system of central nerves. A recommended dose is 100 mg before bed.
This increases GABA levels which is a neurotransmitter, which further, functions as an anti-stress agent for the body. Recommended dose is 1000 mg at dinnertime or prior to bed.
This is a non-protein amino acid most commonly found in green tea. It has been studied in studies and is proven to ease stress and enhance mood. It also improves quality of sleep. The dosage recommended is 100 mg prior to getting to bed.
This is one of my favorites because it also reduces migraines. Magnesium is a calming effect over the nerve system as well as muscles. It helps regulate serotonin metabolism which is essential to healthy sleep. Menopausal women have reported that adding calcium to magnesium does amazing things for their sleep.
This supplement has the ability to lower cortisol levels and reduce stress by optimizing the synergy between the adrenal glands and the brain.
Research has demonstrated that after some days of high-dose PS the body experienced a major drop in excessive cortisol levels among men. It boosts memory and brain function, lowers anxiety levels, improves depression and mood and boosts metabolism.
As you see there are a variety of choices to pick from in order to treat insomnia naturally. Start with one while using the tips provided at the start of the article, and move on to others , should you need to.