Not being able to sleep at night can be quite irritating. Being awake at night once in a while is quite common as well as normal. However, having sleepless nights continuously for several weeks can cause havoc in your life.Sleeplessness or insomnia can be caused due to several reasons. The causes can be physical, physiological or psychological.High blood pressure, problems in one’s relationship, stress at work, etc., can all cause sleeplessness. Moreover, not being able to get proper rest at night can give rise to problems like feeling drowsy during the day, not being able to concentrate on one’s work, gaining weight, etc. Due to this, it is important to find a solution that works for you and helps you to sleep peacefully at night.
Effective Home Remedies For Sleeplessness
Many people rely on sleeping pills; however, these pills are not safe and can cause side effects in the future. So why not opt for some tried and tested home remedies for sleeplessness? They are not only effective but safe too.
Drinking milk just before going to bed can help you sleep peacefully. Researchers believe that an amino acid called tryptophan present in milk helps to produce serotonin, which is a brain chemical that helps in inducing sleep.Even foods like chicken, turkey and banana are said to have this element and hence having a slice of these foods can also work for you. However, make sure that you have a bedtime snack and not a heavy meal before going to bed.
Drink Herbal Tea
If you are not fond of milk, consuming herbal tea may also be helpful. Teas made of herbs like chamomile, passionflower, fennel seeds, lemon balm, peppermint, etc., are natural sedatives, helping you to fall asleep easily.
Sleep Time Routine
When we were kids, our parents had a fixed bedtime for us as well as a routine that we had to follow before going to bed. This routine could have included brushing one’s teeth, taking a bath, listening to a story, etc. Whatever the routine you might have followed then, it had given your mind the message that it was time to sleep. So if you are struggling to fall asleep as an adult, creating a bedtime routine for yourself will surely do the trick.
You could take a short leisure walk, read a book, take a bath, listen to some soft, calming music, etc. These activities can help your body and mind to relax, thus helping you to sleep well. Avoid watching television or working out in the gym few hours before your bedtime. If you prefer to read a book in bed, choose something light and not a murder mystery, as it could actually keep you awake. Also, try to have a fixed time to go to bed as well as to wake up. Stick to this time everyday and even on weekends.
Create a Relaxing Ambiance
Not having the right atmosphere or ambiance could also be the reason for your sleeplessness. Check whether your mattress and pillows are comfortable enough. If you share your bed with your partner, make sure that the size of the bed is big enough for both of you. Investing in a king or queen size bed would be a good idea. Ensure that your room is cool enough, as it is said that one sleeps better in a cool room rather than in warm conditions. You should also see to it that your room is dark as well as devoid of any noise. If you live in a noisy area, do not forget to use ear plugs while sleeping.
Take a Bath
Taking a bath helps you relax, thus making it easier for sleep to take over you. To make it more effective, adding a few drops of lavender oil to your bathing water would prove to be more effective. Lavender oil is said to promote relaxation, thus causing sleep.
Kick Out Caffeine
Coffee is an elixir for many of us, as it helps us to function properly throughout the day. However, too much of caffeine intake could be the culprit that is causing you sleeplessness. If you drink more than two cups of coffee every day, try to cut own your coffee intake and check out the results. Also, make sure that you do not have coffee after four in the evening.
Make Lifestyle Changes
If you smoke, then this is surely what is causing you sleepless nights and hence it is important to completely stop it. Although consuming a drink or two is considered to be the best ways to sleep easily, it is possible that you may get up in the middle of the night with a terrible headache or a full bladder.Hence, one must avoid drinking alcohol before going to sleep. A sedentary lifestyle can also cause lack of sleep. Hence, it is important to exercise regularly.Following some of these easy tips can help you to gain back your precious sleep. However, if these are of no help to you, consult your doctor immediately, as it may be a problem that needs serious medical help.