Let’s talk about insomnia. No, this isn’t a plug for the latest cookie company in town. I’m talking about those frequent nights spent tossing and turning, just staring at the ceiling fan. The nights when you couldn’t fall asleep or stay asleep even if someone paid you to. As night turns into morning, the worst part about insomnia is dealing with being tired the rest of the day. If you can relate to this and are completely tired of being tired, below I’ve listed a couple of different remedies, including natural sleeping aids and lifestyle changes. Try a few out — I’ll keep you from counting sheep and get you back to sleep.
Sleeping aids:
Melatonin: Like the hormone in your body, a melatonin supplement is used to help better regulate sleep. Even in low dosages, this supplement will help offset insomnia and jetlag by making you tired. This sleeping aid can be purchased over-the-counter. Regardless, be sure to consult your doctor before taking daily.
Lavender spray: The smell of lavender has been found to create a better sleeping experience, fighting off insomnia. The scent is said to decrease the body’s heart rate and blood pressure, putting the body in a more relaxed state. Spray a lavender mist on your pillow at night and breathe in some sweet dreams.
Sleepy Time: If you haven’t heard of Sleepy Time tea, get ready — it might be your new BFF. This tea, as well as other herbal teas containing valerian, chamomile or passionflower, is known for its light sleep-inducing capabilities. These ingredients act on brain receptors producing “mild sedative effects.”
Background noise: Sometimes a little background noise is all you need to offset those loud thoughts and get you straight to bed. If you have a smartphone, there are many different noise apps you can download. From the rainforest to the beach, these apps offer soothing sounds helping you drift off in no time. Looking for an app? Try Nature Sounds Relax and Sleep, Sleepmake Rain or Sleep Pillow.
Lifestyle changes:
Turn it off: Put down the phone. This is easier said than done, I know. Research shows that turning off or putting away electronic devices one hour before bedtime can help you get to sleep quicker. If having the phone by your nightstand remains a distraction, consider moving it completely out of the room and into the living room or kitchen area. Instead of grabbing your phone, drift off while reading a book.
Regular exercise: Like many other health concerns, exercise also wins when it comes to insomnia. In a study, participants were asked to engage in 150 minutes of moderate to vigorous exercise a week (20 to 30 minutes a day). The outcome? Individuals improved their quality of sleep by 65 percent. If you still can’t get yourself to hit the gym or go for a run, let sleep be your motivation.
Booze & caffeine: If you love something, you must set it free — the same is true for alcohol and caffeine-containing drinks. If getting a good night of sleep is your goal, be sure to plan your last sip of coffee accordingly. Caffeine can stay in the body for much longer than you may realize. It can take anywhere around six hours for just one half of the caffeine in your beverage to be removed from the body. As for alcohol, what may seem like a sleep-inducer is actually a sleep-reducer. Once the alcohol is fully metabolized, your brain works to cancel out any sedative effects.
Carbs & protein: Tryptophan is an amino acid that makes you feel tired. While proteins are the building blocks of amino acids, carbohydrates make tryptophan readily accessible to the brain. Together, protein and carbohydrates are a dynamic duo or drowsy duo. Pick a bedtime snack that contains both substances — toast with peanut butter or cheese and crackers.
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