Tossing and turning makes for a long night and an even longer day. Before reaching for over-the-counter sleep aids or talking to your doctor about a prescription to help you sleep better, try these three natural treatments at home for easing insomnia.
Diet
Diet can play a surprisingly important role in easing insomnia, starting with tryptophan. You’ve probably heard that tryptophan is to blame for falling asleep after a big turkey dinner, but while that’s more likely due to the size of the meal, the idea that tryptophan can induce sleep is rooted in fact.
As a precursor to melatonin, it helps regulate sleep cycles while also boosting production of serotonin, a neurotransmitter associated with relaxation. Tryptophan isn’t produced by the body. It’s only available in food, so to increase your consumption, make poultry a part of your evening meal.
While you’re at it, add a carbohydrate like white rice. It naturally elevates blood sugar and helps tryptophan work faster. For a side, try kale. It’s rich in calcium and gives sleep hormones a boost. For best results, eat the last meal of the day earlier to calm digestion before bed.
Soaking
Better sleep helps your body function better. A good soak before bed may be the key to a restful night. According to a 1997 study by the New York Hospital-Cornell Medical Center, a warm bath increases your body temperature, leading to a rapid cool down after that signals to your body that it’s time to sleep. Additionally, soaking helps ease stress and sore muscles after a workout, which can also help you wind down for bed.
Turn Down the Lights
Artificial light before bedtime is the enemy of good sleep. Whether it’s from bright ambient lighting or emitted from an electronic device, it suppresses the body’s production of melatonin and disrupts circadian rhythms, promoting wakefulness and feelings of energy. Experts suggest that turning lights down an hour before bedtime and shielding your eyes from sources of light in the bedroom can improve the quality of your sleep.
Not all insomnia is rooted in bad habits, but sleep can be improved by adopting better ones. Tonight, try eating a meal that’s conducive to sleep. Take a hot, relaxing soak and turn the lights down low. The result may be surprising. Remember, you can always check email in the morning. Sleep is a cumulative thing. One night may not be enough to change how you feel during the day, but several nights of good sleep can have you looking at the world in a new light.
Some people have trouble sleeping because of anxiety or stress. Many times they toss and turn because they are worried about their family, their homes, or possessions. What happens if something bad occurs? Let Linc Financial Group help! We offer health and life insurance, as well as property insurance for your car and home!
