Healthy Tips for Insomnia

Do you wake up regularly during the night and have trouble going back to sleep? Are you exhausted when you wake up? Are you having trouble with concentration or memory? Looks like you might be having some issues with insomnia! Don’t worry though, sleepless nights are more common than you think! Daily life gets in the way of peaceful sleep. It can be anything from stress at work, troubles at home, medications, alcohol, diet, exercise, and sickness. Whatever the cause might be, below are my Healthy with Nedi tips that promote restful sleep!  

Melatonin –

This is the hormone that tells our brain when we are tired and that it’s time to turn down the lights. So, if you’re having trouble sleeping, it may be due to this hormone slightly failing you and taking a natural melatonin supplement (short term option) can do the trick. It is especially great if you’re suffering from jet lag as it helps you get a deep night of sleep! I suggest to start with a low dose, about 2 to 5 mg, and take it 30 minutes before bed. For melatonin to work, dim down the lights and avoid checking electronic devices. The pineal gland secretes melatonin in response to darkness. Instead of staying up and reading a book, turn off the lights, play a guided meditation from one of the apps mentioned below and sleep tight!  

Meditation –

Meditation is the most natural, medication-free tool you can invest in to help you beat insomnia. It reduces measures of arousal in the brain making it possible for you to clear your mind from the racing thoughts it may have. Calming you and helping you fall asleep peacefully. Meditation lowers blood pressure, can ease pain, reduces anxiety, and depression. I suggest downloading Headspace or Calm on the Apple Store. They have special sleep-aid directed programs and tons of guided meditations that promote restful sleep!

Valerian Root –

This is a fantastic natural herbal remedy for insomnia, anxiety, and stress. Valerian root stimulates sleep-inducing chemicals in your brain and its uses have been traced all the way back to the Greeks and Romans! If you’re not completely comfortable with taking any sort of pill or supplement, then this remedy is great as you can drink it the form of an herbal tea right before bed. 

Lavender  –

While it does not put you to sleep, lavender helps with deep relaxation, prevents agitation and stress. Studies show that lavender may slow the activity of the nervous system thus inducing a state of calm. You can get lavender in as many forms as you like: teas, essential oils for a diffuser or to put on your wrists before bedtime, candles, incense, scented stones, pillow spray, body lotion or try putting fresh lavender leaves next to your bed. 

Herbs –

There are other herbs that are well known for sleeping. These include passionflower, magnolia bark, lemon balm, chamomile, California poppy, and hops. These herbs are most effective when used in a relaxing tea before bed. 

Baths –

The circadian rhythm is what controls our waking, sleeping, and eating cycles and is very affected by our body temperature. As our bodies cool down from the warmth of a bath, our circadian rhythm tells our body that it’s time to get sleepy! Research shows us that taking a bath can deeply relax and improve sleep quality. The timing is important and it is recommended that baths should be taken 90 minutes before bedtime. Prepare a nice, warm bath with bubbles, lavender oil, candles and enjoy it with a glass of wine or cup of tea! For more health benefits of taking a bath, click here. 

CBD Oil –

One of the newest health trends, CBD oil is all the craze right now! Shown to help reduce stress, CBD (Cannabidiol) is the non-psychoactive part of the cannabis plant. CBD oil will not give you that high feeling unlike THC, but it does help with calming and relaxing the mind. When the mind is more relaxed, then the body can be more balanced and the easier it will be to fall asleep. Right now, I am loving all of TONIC Vibes CBD oils. For sleep, I like to take 1 full dropper of the Chill Tonic CBD oil closer to bedtime. Mixing in high-quality adaptogens and superfoods, TONIC has a natural solution for everyone!

Exercise Regularly –

Exercise is one of the best ways to improve sleep and health. Science has proven that exercise can nearly half the amount of time it takes to fall asleep and can even help sleep quality. The key is not to exercise too late in the day, as that may actually cause sleeping problems. This can increase alertness and hormones like adrenaline. The best time to exercise is during daylight hours and to help sleep disruption at night!

Increase Bright Light Exposure During the Day –

Circadian Rhythm improves by increasing natural sunlight and bright light during the day. This will help keep your daytime energy high and improve your nighttime sleep quality. Up to two hours of bright light exposure, a day can increase the amount of sleep you get by two hours and sleep efficiency by 80%.  If you have low exposure to natural sunlight, I highly suggest investing in an artificial bright-light lamp as it assists with insomnia as well increases your energy, concentration and focus throughout the day!