Health & Fitness

How to cure Insomnia without taking medicine?

Unable to sleep is one of the most common problems today. There is a possibility that you would have suffered from insomnia treatment at some point in your life. The first step is to visit a sleep doctor who will prescribe medicines to help you sleep. However, you do not have to depend on medications. Insomnia can be cured by making minor adjustments in your lifestyle.

Natural ways of treating Insomnia

Follow a routine: Maintain a regular sleep pattern that is going to bed and waking up at the same time. It might be difficult to follow in the beginning, but your body will get used to the routine.

Avoid taking naps during the day: Taking daytime naps may result in staying awake in the night. Skipping your siesta will help you sleep better.

Avoid caffeine/ alcohol: Caffeine acts as a brain stimulant, thus interfering with your sleep. Alcohol might make you fall asleep initially, however; it can cause giddiness early morning and difficulty in getting sleep. Since both are diuretics, they may cause an urge to urinate during the night.

Use bedroom for sleeping: Do not eat, watch TV on your bed. The brain needs to be tuned to think that the bed is meant for sleeping only. Using it for other activities will confuse the brain, making it difficult to sleep at bedtime.

Avoid eating carb-rich food: Avoid eating sugar and carbohydrate rich food before bedtime. Eat small portions and food that promotes sleep such as a glass of warm milk, nuts, etc.

Avoid drinking fluid during the night: Drink fluids at least 3 hours before heading for sleep; otherwise you’ll have the urge to urinate.

Exercise daily: Exercising on a regular basis will release endorphins that decrease stress and increases sleep. Half an hour of cardiovascular exercises such as biking, running, walking, etc. is the best. Avoid workouts in the evenings as endorphins can lead to brain stimulation or at least keep a gap of 3 hours before bedtime.

Try to relax: If you are not able to sleep within 30 minutes of hitting the bed, wake up and try reading or take a lukewarm bath. Once you start feeling sleepy, go back to sleep.

Visit sleep clinic

If these steps do not cure your Insomnia, then visit a sleep doctor to check if there are any health conditions leading to Insomnia. Following these steps to conquer Insomnia might take time, however; a good sleep is worth the effort. If all above mentioned methods do not work, you should consider visiting sleep clinic.

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