It’s 5am on a Monday morning and Chris tries to ignore the phone clock, again.
He’s just spent a few hours trying to calm his mind and maybe catch some sleep before waking up for work.
‘Is it something about Mondays that ticks my insomnia triggers to a zillion?’ he starts to wonder because… he had zero problems falling asleep Saturday night.
Just like Chris, millions of Americans go through a pattern that sounds familiar to anyone with insomnia:
It’s like swimming in a pool full of piranhas.
What’s worse is we can never explain what we secretly know is true:
“I simply can’t sleep while thinking of sleeping!”
That’s why today we’re asking…
📎What is the Best Natural Sleep Supplement?
📎 How Long Can a Human Survive Without Sleep?
📎 Is Two Hours of Sleep Better Than No Sleep?
📎 What Are Our Options When It Comes To Simple Natural Methods For Better Sleep?
📎 What Foods Can Help Fight Insomnia?
📎What is the Best Vitamin for Insomnia?
📎 How Can I Trick My Brain into Falling Asleep?
📎 How to Improve Deep Sleep
📎 Conclusion
In December 1963, a sleep experiment was conducted out to see how long a human could go without sleeping. Randy Gardner still holds the record for the longest period of 11 days.
According to the experiment, he experienced mood swings, fatigue, cognitive impairments, and behavioral changes, as well as delusions, short-term memory loss, paranoia, and hallucinations.
There are no studies to back up the claim that not sleeping can lead to death.
Sleep deprivation, on the other hand, can manifest in less than a day – the distress of not sleeping may increase the likelihood of death in the long run due to underlying serious health issues caused by sleep disruption.
There will be no long-term consequences if this occurs only on rare occasions.
While everyone is different, the majority of people prefer a quick 20-minute nap to a 2-hour nap.
It is still recommended that you get enough sleep, in order to feel more energized and healthier throughout the day.
Insomnia affects millions of people worldwide, accounting for roughly 30% of the population or even higher in some cases.
According to experts, an average adult requires 7-9 hours of sleep per day, pregnant women in their pre-term stage require more hours, adolescent stage requires 8-10 hours of sleep per day, and infants to toddlers require up to 15 hours of sleep per day including naps.
However, if lately you have been struggling falling asleep, you’ve probably wondered, “Do I have insomnia?”Depending on the underlying causes of your sleep condition, insomnia can be short-term or long-term.
But there are ways to help you drift off faster and get the enough rest your body needs.
We’ve compiled a list of natural insomnia treatments that can help you deal with this condition.
There are several foods that can help you sleep better.
Look for those that contain tryptophan and other similar nutrients.
Tryptophan is a precursor to the hormone melatonin, a serotonin neurotransmitter that causes sleepiness after eating dairy and protein-based foods.
Food’s high in slow-digesting proteins and magnesium are also recommended.
The following foods are ideal when you want to grab a sleep-inducing bedtime snack:
There are some vitamins and minerals that can help to promote better sleep.
These nutrients can be obtained through food or supplements when used to promote more restful sleep.
Vitamin B are well-known for their energy-boosting properties and are linked to improved sleep.
The following are the vitamin B complex that your body requires on a daily basis:
There are numerous supplements on the market that promise to promote sleep.
Knowing which ones actually work will make it easier to choose the best one for you.
Precautions: Taking too much of supplements can be bad to your health.
It is best to take your daily dose under the supervision of your doctor.
Excessive vomiting and organ damage are possible outcomes, and it may exacerbate your sleep problem.
You have some options to help to tell your brain that it is time to go to sleep.
It is ideal to use more than one of these tricks at a time since they build on each other to help to promote faster and better sleep.
Listening to classical music before you go to bed can help to improve your sleep quality and make it easier to fall asleep.
There was a study performed in 2008 that backs up this assertion.
In the study, the people who participated spent 45 minutes listening to this type of music before they went to bed.
Over the course of three weeks, they reported that it was easier to fall asleep and stay asleep.
The data shows that this type of music helps to produce alpha waves.
Getting through your to-do list is a task best left until after you’ve gone to bed.
It has been demonstrated that doing so helps to remove stress from your mind, making it easier to fall asleep.
When you get it all down on paper, you essentially remove these thoughts from your brain so that they are not able to interrupt you when you are trying to fall asleep.
Use pen and paper when writing down you’re to-do-list instead of your devices.
Consider wearing socks when you are sleeping.
Research shows that you lose more heat through your feet when you are sleeping.
It is advisable to wear cotton, cashmere or wool socks to enhance blood circulation. Another option is to take a warm bath or foot bath and dress in natural fabrics.
There are several natural techniques that you can use when you are wondering how to improve deep sleep.
Making changes to your lifestyle can improve your overall well-being and help you sleep better.
The first thing that you want to do is check your mattress.
If your mattress is not comfortable, you will not be able to relax enough to get into a deep sleep.
It is best to test out mattresses at the store so that you can see how they feel before you commit to a purchase.
You might even consider those with features like temperature control so that you do not get too hot when you are sleeping.
Sleep experts recommend that you adopt a regular sleep schedule and stick to it.
This will let your body know when it is time to sleep and when to be awake.
You should be following this schedule seven days a week.
Your room needs to be dark and cool to get the deepest sleep.
Ideally, a room temperature of 60 to 67 degrees Fahrenheit is best.
You can layer blankets until you find the most comfortable temperature for your body when you are sleeping.
If you are a cigarette smoker, it is time to quit.
Remember that nicotine is a stimulant that can keep you awake or make it harder to get into the deeper stages of sleep.
While you are working on quitting, make sure to not have any nicotine at least a few hours before bed so that it does not interfere with your sleep.
During the day, take a little time to engage in moderate exercise.
When you exercise regularly this can also help to reset your circadian rhythm, allowing you to better regulate your wake/sleep cycle.
Your phone and other electronic devices with screens emit blue light waves.
These light waves help to boost your mood, reflexes and attention, but this is not what you want when you are trying to sleep.
Also, light reduces melatonin and since this hormone helps to promote sleep, the decrease can make it harder to get into the deeper levels of sleep.
These natural insomnia treatment options could be exactly what you need to get a good night’s sleep.
Consult your healthcare provider before using herbal treatments to ensure your safety.
Some foods and supplements may also contain allergens that are not suitable for your health.
Simply make sure you’re using these methods correctly in order to get the most out of them.
