Rethink your bedtime routines and look at some natural sleep remedies.
Get to sleep with holistic remedies, and wake feeling lively and refreshed...
As an insomnia sufferer myself, I do know first hand how soul destroying it is, not to be able to sleep in the middle of the night.
Fingers crossed, I seem to have sorted out my sleeping problems now – and at least only suffer very occasionally from insomnia these days.
These natural remedies for insomnia were pretty much invaluable to me in sorting out my bedtime routines, habits and attitudes.
People who have a ‘normal’ sleep routine tend to fall asleep within 10-20 minutes of going to bed.
For months and months on end, I used to take more than 3 – 4 hours every night to go to sleep – with occasional nights of only 1-2 hours of sleep, or no sleep at all…!
Of course it made a difference to my health – I was constantly tired (unsurprising really isn’t it!) and this has to have had some contribution to my developing M.E. (CFS/CF-IDS)
Since I developed M.E, my sleeping problems got even worse (this is a common part of the illness).
I knew that I had to address my sleeping problems with some of these natural remedies for insomnia…
If you aren’t sleeping properly, you aren’t giving your body its best opportunity to rest, and repair itself from the day before, let alone have spare capacity to heal any illnesses.
These natural remedies for insomnia were (and still are!) invaluable to me, in restoring my proper sleeping patterns.
Not all of these natural remedies for insomnia may be suitable for you, but I definitely think that you will find some helpful hints. Often there isn’t just one thing, but it is the combined effect of a few different factors, that can really make all the difference for you…
Always remember to consult your healthcare provider before taking any decisions regarding your health.
Make sure that you also look for your perfect herbal natural sleep remedy. Take these while you get back into the routine of falling asleep easily. You will probably find that you can phase these out, and, like me, you will rarely need such natural sleep remedies in the future.
Be aware, that just because you don’t get a full 8 hours sleep every night, it does not necessarily mean that you aren’t getting enough sleep for you.
Individuals do need varying amounts of sleep – and it does get less, as you get older.
As you age, it is normal to need less sleep, take longer to get to sleep and wake earlier. This is natural and nothing to worry about.
First, take a look at some short video clips about insomnia, and natural remedies for insomnia...
Just click on an image to start the video player...
What Insomnia is All About…
The main cause for insomnia is underlying stress, concerns and anxieties.
Your mind is active and whirring, when it should be resting – quite simply stopping you from sleeping.
A vicious circle can develop, where you are so worried about not sleeping, that you try too hard to sleep. The very act of trying to sleep can actually cause your insomnia in itself (I know all about this aspect!)
Specific relaxation techniques are a good way to deal with this – this might be:
yoga
reading
meditation
a relaxing bath
listening to soothing music
hypnotherapy
Read more about these below.
There are also many other possible underlying causes for your insomnia, that you can address with holistic remedies, natural remedies for insomnia and practical, natural solutions…
Regular sleep patterns and routines are very important for effective natural remedies for insomnia.
It is advisable to go to bed, and get up, at the same time every day - this settles your body clock into a good routine of waking and sleeping – yes, this applies even at weekends too!
Are you going to bed too early? If you go to bed early and tired, then wake up early in the morning, you may simply have had enough sleep.
Wait until you are really sleepy before going to bed – you will get a better quality of sleep – deeper and more restful.
I found myself too tired to actually go to sleep, come bedtime. If this is you, try a short nap in the middle of the day. Aim for around 30 minutes nap, before 3pm.
For other people, an afternoon nap can actually interfere with going to sleep at night. If this is you, try a short walk outside in the afternoon instead, at your usual ‘sleepy’ time.
If you really can’t sleep, don’t stay in bed tossing and turning. Get up for a short while, do something quiet, like reading, then try again.
Try to establish relaxing bedtime routines to wind your body down, and get your mind ready for sleep.
Avoid:
late meals
arguments
playing exciting video games
computer screens
watching stimulating TV programmes
reading an exciting book
Try:
relaxing reading
a soothing bath
listen to quiet music
switch off the TV an hour before bedtime
Lower the lights at least an hour before bedtime, so that your body knows it is night time.
Try a relaxing stroll right before bed.
In my view this is definitely one of the best natural remedies for insomnia.
Since we got the dog, and take him out for a short, peaceful walk last thing, both my fiancé and I have found we have some of the best quality sleeps, since we were children!
My friend tells me the same works for her, since she got her dog too.
Of course, you don’t need a dog to get the benefit from this strategy – just take a short stroll outside.
Addressing your underlying worries, stresses and anxieties is beneficial for your general level of health, and not just your sleep.
Look at your worries and concerns during the daytime - they have no place in your head during your hours of rest and relaxation.
If necessary, set aside a worry time during the day. During this time, try to think of positive actions you can take to address your worries – or at least write them down as a list – that you set aside a time to deal with the next day, or week.
Relaxation techniques will help with your general level of relaxation. They are acturally very effective as natural remedies for insomnia. They will benefit you, even if you don’t do them directly before bed.
Hypnotherapy is the technique, out of all the natural remedies for insomnia, which I found the most helpful for me.
I felt far too self conscious to go to a hypnotherapist, so tried self hypnosis instead.
I downloaded some hypnosis sessions and listened to them every day for a while.
There were 2 types of session – ones I listened to at any time during the day, and ones I listened to in bed at night.
Over the period of a few weeks, I did find that the hypnosis sessions actually worked.
I soon found that I was easily falling asleep before the end of the session, then falling asleep within minutes of switching my CD on – even while the introductory music was still on!
Now, I don’t need the CDs every day, but do feel confident that when I do have a little difficulty in falling asleep, the CD will work.
I don’t wait 1 or 2 hours before listening to them, either. After a half hour or so without sleep, I switch it on.
I have recommended the hypnosis sessions to sleepless friends too – who have also found them very effective - just give them time to work, and keep trying.
My best tip for listening to hypnotherapy (or even just relaxing music) in bed is to get yourself one of these pillow speakers.
I couldn't believe how much more comfortable it was than headphones. You just slip the speaker under your pillow, and lay down. You can hear the CD/MP3, but your partner can't - fantastic!
I used the hypnotherapy together with other natural remedies for insomnia too…
Getting into a balanced and relaxed sleep routine was very important to me, in returning to a ‘normal’ sleep pattern.
Color Therapy suggests that violet is the color to cure insomnia.
Try to include some violet in your eyeline as you are lying in bed. You can gaze on something violet before you sleep. (I used to hang a violet colored dress up, just next to my bed.)
You can also sleep on a violet pillowcase or cloth. You don’t need to open your eyes for color therapy to work (blind people can tell different colors by how they feel).
As a natural sleep remedy I did find this surprisingly effective - but, personally speaking, it wouldn’t be the only remedy I would try.
Always check with your healthcare provider that there is not an underlying physical cause for your insomnia.
This might be:
pain
persistent stuffy nose
depression
Depression is often a feature, if your insomnia involves waking early in the morning, and difficulty going back to sleep.
It is a good idea to take a hair analysis test, like the one I took. This will tell you if you are lacking in any vitamins or minerals, have any food allergies or intolerances and the main physical stresses on your body. Any of these might be contributing to your sleepless nights.
Address these causes if you discover them, and your insomnia will usually take care of itself. Natural health remedies, or conventional treatments may be appropriate.
For months and months on end, I used to take more than 3 – 4 hours every night to go to sleep – with occasional nights of only 1-2 hours of sleep, or no sleep at all…!
