Chronic insomnia can and will absolutely make you crazy. In this article, we will examine some natural solutions to help you gain control of your sleeping patterns and give you the best researched solutions for natural insomnia. Firstly, you will want to stay away from the following stimulants:
Caffeine, such as coffee, soda, and chocolate
Teas that have caffeine
Maintaining your blood sugar levels is vital, especially at night. You don’t want to consume food more than three hours before sleep liquid melatonin liposomal bedtime because it can cause your body to be energized. Eat a balanced meal with low-fat protein and complex carbohydrates, and good fat for dinner. Limit bedtime snacks to avoid any health issues.
Exercise is necessary not only for a healthier lifestyle, but also to improve the quality of sleep. It is suggested to perform vigorous exercises earlier in the day rather than at night. However, if you must do it at night exercising, a little is better than none at all.Turn off all electronic devices at minimum an hour prior to bedtime. Lights on the phone, TV, etc. will keep your brain active and won’t give it to shut down. Avoid watching movies that are extremely intense like horror films prior to bedtime, as they can trigger your adrenal glands into thinking you are in dangerand keep you awake and alert for long after the night should end.
Maintaining a consistent schedule for your sleep/wake cycle is important. Go to bed and wake to the exact time each day. Develop a routine that can enable your brain to know when it is time to turn off and when it is time to activate.
Your bedroom should be cool, dark and cozy with calm and soothing shades. You should have curtains that block light and dimmer bulbs in your lighting fixtures.
Then, just a few seconds before bed, write down your list of things to do for the next day or talk about your fears and worries. It will let go of the negative emotions before going to sleep.
Eating Right for Sleeping Right
Food is an integral component of a healthy lifestyle. This includes healthy sleep. A healthy diet is not the subject of this article, however it is a good idea to stick with a few tips to help you develop the right way of thinking.
Get a high protein and healthy fat diet to eat breakfast with no carbs. If you do have to have a carb, go for the complex carbs. This sets the tone of your diet that is healthy for the rest of the day.
Consume low-glycemic index carbohydrates at lunch and dinner. There are many lists online if you do one quick Google search.
There are certain carbs that are required to help get certain chemicals, like tryptophan, past the blood-brain barrier, which will help produce serotonin and the sleep chemical melatonin. Also, there are a lot of lists online which can help you figure out a great grocery list.
Drinks to Help you Sleep Better
There’s an old-fashioned drink we love to drink in our house which is warm milk. The peptides called casein in milk help reduce anxiety and to induce sleep.
Chamomile is a wonderful relaxation agent and can reduce anxiety. It is possible that it can cause insomnia but this is uncommon. You will know after your first time.
Know Your Hormones
Balance of hormones is vital for a restful sleep. Cortisol that is excessively produced in the adrenal glands, may create anxiety and insomnia, and can also cause a drain on your blood sugar levels, as well as causing adrenaline issues. Alongside maintaining a steady blood sugar level throughout all day, keeping your stress levels to an “normal” level will aid in keeping cortisol levels within control, too.
To help with this I frequently recommend zinc. It can help lower the levels of cortisol that cause high stress. Consider taking a zinc supplement at dinner time when you suspect your insomnia could be due to stress or cortisol production.
Women who are menopausal often experience insomnia. Progesterone can provide a soothing effect on the brain and nervous system, especially if you are suffering from hormonal imbalances and hot flashes. A natural cream or liquid can help boost these levels. A low or excessive amount of estrogen can lead to insomnia as well. It is important to get regular blood tests particularly if you suffer from insomnia.
A drop in blood sugars while you’re sleeping may mean your adrenal glands have released adrenaline, which wakes you up and making it challenging to fall back asleep. In this situation, it is best to eat a small portion of food, such as peanut butter and celery to ease you back into sleep.
The thyroid gland is essential in the production of serotonin and melatonin and also helps regulate blood sugars. In the event that thyroid gland levels are excessively extreme or low, it can result in anxiety, insomnia or excessive sleepiness during the day.
Sleep Inducing Supplements
Many of these below-listed supplements are present in your diet, However, it’s recommended to keep them inside your medication cabinet in order to get back on track with sleeping. The whole range of supplements is not discussed in this post however I’ll give you a head to help you find the best one for your needs.
It is by far the most effective and is the most effective sleep supplement. It can be available at your local grocery retailer. It is a wonderful solution to help reduce insomnia and boost REM sleep,, which can be described as the restorative aspect in the cycle of sleep. In addition to regulating sleep patterns, some other research-proven benefits are that it supports the immune system and the production of growth hormones. It helps shift workers control their sleep, reduces migraines, and lessens stress hormones.
The causes that result in a decline in melatonin can be due to poor sleep as well as too much light at night or not enough sunshine as well as stress as well as excessive alcohol or caffeine and a lower intake of tryptophan (too many carbohydrates you consume! ), and certain drugs like aspirin or beta-blockers.
The most efficient dose of melatonin is 3 mg per half hour before bed. It is possible to increase it to 20 mg, if you need to. If you find that the 3 mg dose doesn’t seem to work at first, try taking 100 mg 5-HTP too. If you wake up in the mid-night, it is possible that time-released Melatonin is most beneficial.
Certain foods that can help increase the levels of melatonin in your body include oatmeal, rice, ginger, sweet corn, bananas, turkey, and barley.
This is a fantastic supplement to a melatonin program and is equally effective on by itself. This is an amino acid that is made naturally by the body, acting as an ingredient in the serotonin. It is currently used for treating mild to moderate depression, insomnia, anxiety, and fatigue. It is widely known for its ability to improve sleep quality as well as reducing the hours it takes to sleep. Recommended dose is 50-100 mg per night, but you may increase it to 300 mg when you’re in need. Take this on an empty stomach, at least 30 minutes prior to going to bed.
It acts as a calming agent to our central nervous system. A recommended dose is 100 mg before bed.
This increases GABA levels and is a neurotransmitter that, serves as an anti-stress agent for the body. Recommended dose is 1000 mg at dinnertime or prior to getting to bed.
This is a non-protein amino acid that is commonly found in teas such as green. It has been tested in research and proved to decrease stress and improve mood, as well as improve quality of sleep. The dosage recommended is 100 mg before the bed.
This is among my favorites because it also helps with migraines. Magnesium exerts a soothing affect on the nervous system as well as muscles. The mineral regulates serotonin metabolism and is crucial for healthy sleep. Menopausal women have reported that supplementing magnesium with calcium can do great things for their sleep.
This supplement has the capacity to lower cortisol and help manage stress because it optimizes the connection between the adrenal glands and the brain.
Research has proven that after several days of high-dose PS the body experienced a significant drop in cortisol levels in males. It enhances memory and brain function, lowers anxiety levels and mood, helps improve depression and boosts metabolism.
As you can see that you have many choices to pick from when it comes to treating insomnia with natural methods. Start with one while adhering to the suggestions at the beginning of this article. You can then move on to other options if you require.