Insomnia is a very common condition for adults and children in the United States. But when it’s you that’s suffering from low quality or nonexistent sleep, you may feel more isolated and alone than you ever thought possible. There’s a reason why insomnia is strongly linked to depression and other mental health disorders.

Fortunately, insomnia is treatable, and sufferers can often find relief via natural solutions. Please know that there is hope and healing ahead of you.

At NPS, we strongly encourage you to speak with your healthcare provider if you have any concerns about sleep apnea or other medical conditions that may be disrupting your sleep. If you aren’t having difficulty breathing and don’t believe there are more serious conditions at play, try these natural treatments for insomnia. And give our team a call if you have any questions or concerns.

Know What to Avoid

What you eat and drink before going to bed has a dramatic effect on your sleep. Unfortunately, foods that are low in fiber and high in fat, like ice cream and other sweet desserts, are known to make it harder to fall and stay asleep. It’s also wise to avoid foods that are high in protein, like chicken and steak, because they take longer to digest and may disrupt sleep as well.

Drinks to avoid include soda, coffee, and other caffeinated beverages. Alcohol can also have an adverse effect on sleep as it decreases the amount of REM sleep you achieve. If you need a drink before bed, we recommend herbal tea or water.

Mindful Meditation

Stress and anxiety are some of the more common culprits when it comes to bad sleep. We recommend mindful meditation as a way of settling racing thoughts, regulating emotions, and connecting with the present moment.

Several studies point to mindful meditation being more effective than other natural avenues. To practice mindfulness before bed, give yourself 20 minutes to focus on calming behaviors like breathing, praying, or repeating a short phrase like, “breathe in calm, breathe out tension.” Taking time to clear your mind and breathe will teach your mind and body to relax before bed.

Regular Exercise

We all know that working out is good for the body and mind, but did you know that it can improve your sleep as well? Several available studies tell us that exercising on a regular basis can help you fall asleep more easily and achieve a higher quality of sleep while you’re at it.

That said, the timing of your workouts does matter. Exercise causes the release of endorphins and increases your body’s core temperature, so we don’t recommend the habit right before bed. Instead, we recommend getting into the habit earlier in the day for best results.

Lavender Oil

Lavender has been shown to have a sedative effect and can also help reduce anxiety. Naturally, this makes it a good choice for enabling better sleep. Due to its natural chemical components, like linalyl acetate, camphor, and linalool, lavender interacts with the brain and nervous system in ways that promote relaxation and make it easier to drift off to sleep.

We recommend using lavender oil directly on your skin, via 2-3 drops on your temples, as it can be rapidly absorbed. You can also add it to an essential oils diffuser right before bed. If you are pregnant or breastfeeding, it’s best to consult with your doctor before implementing an essential oils routine.

Melatonin

Odds are, you know someone who is using or has used melatonin as a sleep aide. But, you may have questions about whether melatonin is safe and effective to use on a regular basis. Because melatonin is a hormone that your body naturally produces, it can be a safe and effective tool used for falling asleep quickly. However, while the substance is generally safe, it is only recommended as a short-term solution for sleep issues.

Melatonin can also cause headaches and daytime drowsiness. Plus, it is known to interact with certain medications like blood pressure, contraceptive, and diabetes drugs. With that in mind, it’s best to speak with a health care provider before taking melatonin.

Progressive Muscle Relaxation

When it seems as though your racing mind and tense body are working against you and your ability to fall and stay asleep, you may feel like there’s not much you can do. Thankfully, a technique called Progressive Muscle Relaxation (PMR) is easy to implement and proven effective in gradually releasing tension in both the body and mind.

To practice PMR, lie flat on your back in bed with a pillow under your head and your arms resting apart from your body, palms up. Then, take multiple slow, deep breaths through your nose. Starting with your toes and feet, gradually flex and relax the muscles in your body from bottom to top. Keep your mind clear and your breaths soft as you go. Ultimately, you should reach a state of relaxation and peace that makes it easy to drift off into sleep.

Magnesium

Magnesium is an essential mineral that plays a vital role in bodily functions like bone development, blood sugar control, and heart rhythm consistency. As a result, children and adults who are not consuming enough magnesium in their diet might find they get poor sleep as a result.

To increase your body’s supply of magnesium, eat foods that are rich in the mineral. We recommend more:

Whole grains
Soy products
Leafy greens
Dairy products
Nuts
Potatoes

You may also try a magnesium supplement, especially if you also experience leg cramps or restless leg syndrome. Choose supplements that come from brands that undergo third-party testing.

Cognitive Behavioral Therapy

One of the best ways to achieve better sleep without the use of sleeping pills is with the help of a qualified counselor. Cognitive Behavioral Therapy, in particular has been proven to effectively treat long-term sleep disorders, like insomnia. It works by teaching your brain how to spot, control, and get rid of negative thoughts. Over time, this should help to reduce the worries and anxieties that may be keeping you up at night.

Call NPS Today

If you’ve tried the natural treatments listed above without success or would like to create a multi-faceted plan for beating your insomnia, give us a call. We offer free 15-minute meet-and-greets for all new clients so we can find the best counselor-client matchup possible. Reach us at (815) 477-4727 to speak with a member of our team.