Today I will show you 19 proven ways to Hack a better nights sleep and cure your Insomnia.
We all want to get enough sleep or at least get a good nights sleep. But for various reasons that’s not always possible.
We suffer from pain or simply have to much on our mind and sleep becomes difficult. If this happens to you on a regular basis then you could be suffering form Insomnia.
If this is you, then I will explain what Insomnia is and why you need a good nights sleep. Then, I will CureHack your sleepless nights, so get ready to say goodnight to Insomnia.
What is Insomnia?
In simple terms Insomnia can be described as a sleep disorder. Where you find it difficult to fall asleep or stay asleep.
Moreover, there are two types of insomnia. The first type is called primary, this is where your sleeping problems are not related to any other issues. The next type is called secondary and as the name suggests, your sleep problems are related other conditions. For example having certain health issues or suffering from stress.
Your Insomnia can also be classed as either acute or chronic depending on the duration of the symptoms.
What Causes Insomnia?
There are many triggers for Insomnia including:
- Environmental factors
- Sleeping schedule
Why you Need a Good Nights Sleep
If we don’t get enough sleep we can have an increased risk of many chronic health problems. You will also find that your mind and body can’t function properly. Your mood can be effected, you find yourself more stressed and have a short temper. Lack of sleep can really affect your quality of LIFE.
19 Proven Strategies to Cure Insomnia
Stop using over the counter medications and start using natural remedies. Sleep is crucial to good health. So start your journey to better sleep NOW.
1. Natural Sleep Supplements
If your having lots of sleepless nights then boost your sleep naturally. Consider, chamomile, Valerian, passion flower, these can be taken as supplements or even better as herbal teas. Also consider taking Melatonin in supplement form.
Meditation is a great way to relax your mind and body. Take deep breaths and let go of your negative thoughts. Focus on each part of your body in turn, thinking relaxing.
3. Warm Milk
Drink a cup of warm milk about an hour before going to bed. Drinking warm milk can help you feel dozy and as a carming and soothing effect on the body.
4. Eat Foods High in Melatonin
Melatonin helps contribute to a natural sleep cycle. Eating certain fruits and carbohydrates which contain tryptophan. Which is a building block to the production of Melatonin can help you sleep better naturally.
5. Detox Bath
Normally a hot bath is not recommended before going to bed. However there’s a better way, just have a detox bath. Use the power of essential oils in your bath and feel your body relaxing. I personal use Lavender as it’s one of the best oils for relaxation.
6. Get Out of Bed
If you simply can’t fall off to sleep after 30 minutes then instead of just laying there and getting frustrated. Get out of bed for 10 minutes and wash the pots or get your things ready for tomorrow. Then go back to bed and this time you should be able to get off.
7. Avoid Stimulants
If you really want a good nights sleep. Then don’t consume any drinks containing caffeine or Guarana. Also note that tea contains caffeine.
Moreover, you should avoid chocolate and alcohol. Remember, also that the effects of caffeine can last for 12 hours or more.
8. Clear your Mind
You are not going to fall asleep thinking about the day ahead. Put your daily problems out of your mind. One way to do this is by writing down what’s important to you. Then knowing your thoughts are down on paper, you will be able to clear your mind and fall asleep.
9. Maintain a Schedule
Go to bed at the same time and get up at the same time. This will accustom your body and mind to work in a natural rhythm or “circadian rhythm”(1). You will soon find yourself waking up at the same time every morning even without your alarm clock.
10. Keep your Bedroom Free of Electronics
Keep your bedroom as a bedroom. Don’t watch TV in bed, don’t use your mobile phone. Your bedroom should be where you sleep. By using your mobile or TV your stimulating your mind and you will find it harder to get to sleep.
11. Avoid Sugary Foods
Avoid eating sweets, chocolate and sugary fruit with a high glycemic(2) index. Because this will increase your energy level and boost blood sugar level. As such this will probably wake you up feeling hungry. Instead consider superfoods.
12. Essential Oils
Using essential oils before bed is one of the best natural ways to relax your mind. There are various methods to use the oils. You can simply put a few drops on your pillow and breath in the relaxation all night long.
However my personal favourite way is to add lavender essential oil to a diffuser about an hour before bed. This fills the room with a sweet relaxing aroma.
13. Relax Before Bed
Dim the lights turn down the TV and wind-down. Just relax for 30 minutes before going to bed.
14. Correct Temperature
If your to warm in bed you will find it hard to sleep, conversely if your to cold you want sleep either. Everyone is different so find the most comfortable temperature for you. A cooler room usually helps most people.
The more exercise you have the easier you will find it to go to sleep. If your physically fit you could start working out. A 30 minutes full body workout should challenge your body. If your not fit then try a 20 minute walk in the day.
Get out in the sunshine, natural light will help set your body clock. It will also boost the bodies melatonin and cortisol levels and finally give you a good bit of vitamin D.
17. Take a Shower
Have a warm shower before you go to bed. When you come out of the shower and go to your cooler bedroom. Your body temperature will drop and this will help you get off to sleep.
18. Avoid Stressing about sleep
It can get very frustrating not being able to sleep. You can developed anxiety and even fear of going to bed. However by using the strategies in this article you find it much easier to sleep
19. Get Comfortable
Simply but true make sure you have a good mattress and comfortable bedding.
Good sleep is fundamental to good health, not only will you be healthier you’ll also feel awesome. Thanks for reading and GOOD NIGHT…