Insomnia affects millions of people across the country. If you want to know how to deal with insomnia without sleeping pills, read on to find out.
You’re desperate to get a good night’s sleep again, and you’re willing to try just about anything to help you hit the hay — except prescription sleeping medication.
Perhaps you can’t take sleeping pills with some of the other medication you’re on, or maybe you’re just nervous about the serious side effects that some of these sleeping pills can carry.
Either way, you want to know how to deal with insomnia naturally.
This post is here to help.
In it, we’ll fill you in on some of the top tips on how to get rid of insomnia without having to fill a prescription. It’s time to beat the midday crash and settle into the perfect REM cycle.
1. Eliminate All Sources of Light
Everyone knows that harsh, bright lighting doesn’t exactly make it easy to fall asleep every night.
But far fewer people are aware of “blue light” — the tiny lights emitting by the electronics we use every day. Blue light can be the light from your computer’s power button, the light emitted from a cell phone when charging, or even light from a digital alarm clock.
Especially if you’ve been struggling to fall asleep for a few months now, it’s highly likely that some form of blue light is the culprit.
You can buy specialty “blackout stickers” that are designed expressly to cover up these smaller electronic buttons. We also suggest that you pick up an eye mask to keep any other sources of light from bothering you at night.
If you deal with street noise in addition to blue light, invest in a sound machine to drown it out.
One final rule for a good night’s sleep?
Stop using your electronics at least one hour before your bedtime. The light from your screens makes it challenging to fall asleep quickly.
2. Have a Consistent Bedtime
We know — creating a set sleeping schedule that you follow every day (even on the weekends) sounds like a serious challenge.
But if you truly want to beat insomnia without relying on pills, it might just be the solution you need.
You don’t have to go to bed at 8:00 PM for it to work. It’s not about setting an early bedtime, it’s about going to sleep at the same time every night and waking up at the same time each day.
It should only take about two weeks for your body to adjust to the new schedule.
3. Pick the Right Natural Supplements
Another simple and surprisingly effective tip on how to deal with insomnia?
Give natural supplements and vitamins a try.
Supplements like ashwagandha, l-theanine, melatonin, and valerian root extract can all help you to fall asleep faster and finally sleep through the night again. Sometimes, even just a nice cup of chamomile tea will do the trick nicely.
Just make sure that you study up on the company you’re planning to purchase your supplements from. Look for supplements that are GMO-free, organic, and have excellent consumer reviews.
Especially if you’re on any medication or have been diagnosed with a long-term health condition, you should talk to your doctor to ensure that the supplements you’re interested in are safe for you to take.
4. Try Some Green Relief
Unless you’ve been living under a rock, you’ve likely heard all the buzz about both CBD products and medical marijuana.
If you’re looking for more tips on how to fall asleep naturally, you should know that one of the biggest benefits of medical marijuana is that it may be able to help with insomnia.
First of all, both CBD and medical marijuana are excellent at calming those racing, anxious thoughts that keep so many of us up at night. And if you suffer from headaches or another form of chronic pain that makes it tough to fall asleep?
You’ll also love the natural pain-relieving effects of CBD and marijuana.
And if an especially energetic pet is keeping you up at night?
Don’t worry — CBD oil works for them, too!
5. Have a Bath Before Bed
One of the best — and most luxurious — ways to fall asleep fast without medicine?
Soak in a hot bath about an hour before your scheduled bedtime. While bathing in warm water will be somewhat effective, to really tackle insomnia, add about two cups of Epsom salts to your bath (the lavender or chamomile versions are especially helpful.)
The salts will soothe sore muscles, a major culprit when it comes to keeping you awake. Most of all, the aromatherapeutic effect of the lavender and chamomile will seriously chill you out.
We’re certain this ritual will quickly become a part of your nightly routine. Add some candles and turn off all your other bathroom lights to help your body to prepare for bed even more.
How to Deal with Insomnia Without Medication: Wrapping Up
We hope this post has helped you to realize that you have tons of options when it comes to learning how to deal with insomnia naturally.
Remember that developing a consistent bedtime routine, making sure that you block out all sources of light, and even trying the right supplements can all make it a little bit easier.
Looking for additional advice about how to calm your mind before bedtime?
Interested in learning how to cook foods that won’t keep you up at night or other tips on how to relax?
We’ve got you covered.
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