How to Treat Insomnia Naturally
If you struggle with getting a good night’s rest, you’re not alone. About 20% of American adults have one type of sleeping disorder or another. Yet, while prescription medications are good in some scenarios, they’re not always the best means of treating sleeplessness.
In fact, sleep meds can disrupt your sleep cycle and keep you from getting restful sleep. Furthermore, if you become dependent on the meds, your tolerance will build up until you have to take higher volumes of meds to fall asleep.
Fortunately, there are healthier methods to improve your quality of sleep that you can try first:
Keep Your Phone In Your Bedroom
You may have heard that spending less time on electronic devices near bedtime can help you fall asleep more quickly and stay asleep longer. In most instances, that’s true. But if you use it carefully, technology can help improve your sleep, rather than hinder it.
There are many smartphone apps available that are centered around enhancing sleep. To get the most out of these apps, however, you need a smartphone that won’t crash in the middle of the night and disrupt your sleep. Just don’t keep your smartphone too close to your bed, to minimize radiation exposure.
Sleep Apps for Insomnia
Here are some of the most popular sleep apps you can incorporate into your routine:
Sleep Cycle knows your sleep routine better than you do. It can help you achieve restorative sleep by tracking your sleep cycle and sounding an alarm at the right time in your cycle.
Calm offers a user-friendly experience with lots of features. The “Sleep Stories” section for adults and children is essentially a selection of short audio tales narrated by well-known voices such as Matthew McConaughey and May Charters.
Stop, Breathe and Think can be used to help you reflect on how you feel throughout the day. Once you identify your emotions, the app suggests relevant yoga, acupressure or meditation videos. The app also offers a “Sleep Better” option for nighttime, which provides breathing and meditation exercises that can help you prepare for a restful sleep.
Sleep Genius employs a variety of sounds to aid your brain during your sleep cycle, from falling asleep to waking up at the perfect time. And it’s no wonder it works so well—the app was developed from research used to enhance the sleep of NASA astronauts.
Appeal to Your Sense of Smell
Studies show that inhaling the aroma of essential oils can also lead to better quality of sleep. This is likely due to the sense of smell being linked to the portion of the brain responsible for memories and emotions.
These oils are a natural, inexpensive resource that can be introduced to your nightly routine. They can relax you mentally and physically, which can help you to fall asleep faster and sleep more soundly. Some essential oils to diffuse in your room, apply to your pillow or spray in the air are lavender, marjoram and sandalwood.
Stick to a Schedule
Humans are creatures of habit. Our bodies respond well to routines. By going to bed and waking up at set times every day, our bodies can naturally become sleepy at night and awake in the morning. The optimal sleep schedule will range from 7 to 9 hours for adults. Consistently having the same sleep schedule, despite weekends or vacations, will establish a natural sleep-wake schedule.
Sleep deprivation is a serious issue that can negatively impact your daily life. If you can’t sleep, it’s essential to do what you can to correct the problem. Rather than turning to prescription meds, try one or more of the top-rated sleep apps mentioned above. Also, consider adding essential oils to your bedtime routine, and try to develop a healthy sleep schedule. When you start sleeping better, it will transform the way you feel from day to day.