Natural Ways to Help Sleep Insomnia
If you have trouble falling asleep and getting a good night’s rest, you are not alone. In fact, nearly one in four adults in the United States has insomnia, according to the Centers for Disease Control and Prevention.
Lack of sleep can increase your risk for high blood pressure, depression, heart disease, and obesity. It can also impair your memory, concentration, and mood.
While there is no cure for insomnia, there are natural ways to help you sleep better. The key is to learn better sleeping habits and to incorporate them into your daily life.
Avoiding caffeine is a good start. Caffeine can make it more difficult to fall asleep. Also, avoid alcohol after you eat. Alcohol can interfere with sleep, especially when it’s taken close to bedtime.
Drinking herbal teas can be a great way to relax and improve your sleep. Herbal teas contain natural ingredients such as chamomile and valerian. They should be drank two hours before you go to sleep.
Some other tips to help you get better sleep include limiting naps, going to bed early, and avoiding exercise within two hours of sleep. Keeping a regular sleep schedule can also help.
Another natural way to help you sleep is by using melatonin. This supplement has been used to treat sleep disorders that occur as a result of internal clock issues. Melatonin is not a cure for insomnia, however.
You may need to change your diet to get better sleep. Foods that are rich in calcium, magnesium, and tryptophan are important for healthy sleep. Tryptophan and calcium are needed to produce serotonin, a chemical that promotes sleep.