6 Holistic Tips to Help with Insomnia
Insomnia is a common sleep disorder that affects many individuals, both young and old. It can be frustrating to deal with but there are simple tips and tricks that can help improve your sleep quality and overall well-being. Here, we will explore six useful tips for managing insomnia, focusing on natural remedies and lifestyle changes that can make a significant difference in your sleep patterns.
1. Melatonin for Adults, Not Children and Teens
Melatonin is a hormone that regulates sleep-wake cycles. While children and teens typically have enough melatonin naturally, adults may benefit from supplementation. If you choose to take melatonin, it is recommended to start with a low dosage—between .5 and .75 mg. Higher doses are not necessary and may have adverse effects on your sleep quality.
2. Magnesium
Low doses of magnesium have been shown to promote relaxation and improve sleep quality. Start with the lowest dose available and increase gradually, if needed.
3. Blue Light Blocking Glasses
In today’s digital age, exposure to blue light from screens can disrupt our natural sleep-wake cycle. Even if you’re not actively using electronic devices, ambient lighting can have a similar effect. To counter this, consider wearing blue light blocking glasses an hour or two before bedtime. This simple habit can help reduce overstimulation of the brain and promote a calmer state for sleep.
4. Timing of Exercise
Regular physical activity is essential for overall health, but the timing of your workouts can impact your sleep. It is recommended vigorous exercise occur before to 2 pm, as late-night workouts can stimulate your body and make it harder to wind down for bedtime. In the evening, opt for gentle exercises like yoga to promote relaxation.
5. Limit Caffeine Intake
Caffeine is a stimulant that can interfere with your sleep patterns, especially in children and adolescents. To avoid disrupted sleep, limit caffeine consumption to one cup in the morning. Excessive caffeine intake throughout the day can lead to difficulty falling—and staying—asleep at night.
6. Cherry Juice and Herbal Teas
Natural remedies like cherry juice and herbal teas can have soothing effects on the body and mind, making them excellent bedtime beverages. Cherry juice is rich in melatonin, which can aid in regulating your sleep-wake cycle. Herbal teas like chamomile have calming properties that promote relaxation and prepare your body for sleep.
Incorporating these tips into your daily routine can help alleviate insomnia symptoms and improve your overall sleep quality. Remember that consistency is key when implementing lifestyle changes, so be patient with yourself as you adopt these new habits. By prioritizing your sleep health and making small adjustments, you can experience restful nights and wake up feeling refreshed and rejuvenated.
About the Author
Missy Daniel, LPC, specializes in working with individuals of all ages navigating life’s challenges. She works with a team of highly trained therapists who understand how to help those struggling with difficult emotions find the relief they are seeking. Be Inspired Counseling & Consulting’s mission is to inspire hope for change to help individuals move forward and live fully. Click here to schedule an appointment today.
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