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    How to Beat Insomnia Naturally

    ennaBy ennaMarch 13, 2023Updated:July 7, 2024No Comments9 Mins Read
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                                                  How to Beat Insomnia Naturally

    Do you find it hard to fall asleep, have difficulties
    staying asleep, or are unable to get back to sleep when you wake up in the
    middle of the night? You could be experiencing 
    insomnia – a common sleep disorder. Fortunately,
    you don’t have to put up with the disorder anymore as there are ways you can
    beat insomnia naturally.

     

    Ways of beating insomnia naturally include having a
    consistent bedtime and wake time, avoiding long daytime naps, and ensuring that
    your dinner doesn’t interfere with your sleep. Also, avoid taking things that
    can interfere with sleep, exercise regularly, create an environment that
    promotes sleep, and invest in a good mattress.  

     

    In this article, I’ll explain the above points in detail.
    Read on.

     

    What Causes Insomnia?

     

    As I mentioned earlier, insomnia is a common sleep
    disorder that can affect people of all ages. Sometimes, you cannot pinpoint the
    actual cause of your insomnia but it could include the following factors: 

    • Anxiety
    • Stress
    • Lifestyle factors such as the use of drugs or alcohol
    • Underlying health issues such as hormonal problems, heart
      conditions, or pain.
    • Sleep disorders such as sleepwalking, night terrors, or
      snoring.
    • Poor sleeping environment
    • Poor sleep routine
    • Side effects of the medication you’re taking.

    How Insomnia Affects You

     

    Health experts recommend that you should have at least 7
    to 8 hours of sleep daily – adequate sleep is important for your mental and
    physical well-being. If you have insomnia, you cannot achieve the recommended
    hours of sleep. Lack of enough sleep can affect you in the following ways:

    • You’re not well-rested in the morning: If you don’t sleep
      enough during the night, you wake up feeling tired because you didn’t have a
      good night’s rest.
    • You feel moody and irritable: When you wake up feeling
      tired, you tend to become moody and irritable. This can not only ruin your day
      but other people’s day.
    • Insomnia can affect your productivity: Chances of feeling
      sleepy during the day after a sleepless night are high. This can affect your
      productivity as you are unable to focus on tasks or pay keen attention to
      details.
    • Insomnia can cause health issues: Extended periods of
      sleeplessness could lead to substance abuse or mental health issues such as
      anxiety disorder or depression.
    • Insomnia can lead to premature aging: One of the leading
      causes of 
      premature
      aging
       is insomnia. When
      you don’t get enough sleep your skin’s ability to repair and rejuvenate itself
      decreases. This could lead to sagging of the skin and an increase in wrinkles
      and fine lines. 

    How to Beat Insomnia Naturally

    At some point, you may experience acute (short-term)
    insomnia that lasts for a few days or weeks. You could also experience chronic
    (long-term) insomnia that lasts for over a month.

     

    If you are experiencing any kind of insomnia, it’s best
    to try and prevent it naturally before trying medication or other solutions. 

     

    Below are some things you can do to beat insomnia
    naturally:

     

    1. Have Consistent Bedtime and Wake Time to Beat Insomnia

    One way you can beat insomnia naturally is by sticking to
    a sleep schedule. This means that you make a deliberate effort to go to sleep
    at a certain time and wake up at a certain time throughout the week; even
    during weekends. For instance, you can decide to sleep at 10.00 pm and wake up
    at 6.00 am daily without fail.

    Once you stick to a sleep schedule, your body’s internal
    clock gradually adjusts to the timing of your bedtime and wake time. You are
    thus able to fall asleep more easily when your bedtime comes.

    2. Avoid Long Daytime Naps 

    Another way of beating insomnia naturally is by avoiding
    long daytime naps. If you take long naps during the day, it can interfere with
    your sleep at night. For instance, if you take a 2-hour nap during the day, you
    might not be sleepy by the time bedtime comes, leading to partial
    sleeplessness. 

     

    If you must take a daytime nap, it’s best to limit it to
    no more than half an hour. 

     

    3. Ensure That Your Dinner Doesn’t Interfere With Your Sleep 

    What you eat for dinner, how much you eat, and the time
    you eat dinner can interfere with your sleep, leading to insomnia.

    So, it’s best to ensure that your dinner doesn’t
    interfere with your sleep. Here are some things you can do to ensure that your
    dinner doesn’t interfere with your sleep:

    • Avoid eating heavy meals close to your bedtime: Suppose
      you eat a heavy meal close to your bedtime. In that case, you may feel too full
      to fall asleep. It’s, therefore, best to avoid eating heavily close to your
      bedtime.
    • Avoid eating spicy foods before bedtime: If you eat spicy
      food before your bedtime, the food can cause indigestion and discomfort that
      can prevent you from falling asleep.
    • Have early dinner daily: The best time to have dinner is
      at least two or three hours before you go to bed. This gives your body enough
      time to digest the food before you sleep, thus preventing sleeplessness.

    4. Avoid
    Taking Things That Can Interfere With Sleep

    Some things interfere with sleep leading to insomnia. If
    you want to beat insomnia naturally, it’s best to avoid taking such things.
    Some of the things that can interfere with your ability to fall asleep include:

    • Nicotine: If you are a smoker, it’s good to know that the
      nicotine in cigarettes is a 
      stimulant, and can therefore cause you sleeplessness.
      Interestingly, after smoking, the nicotine can remain in your body for eight
      hours or more, increasing your chances of insomnia. 
    • Caffeine: If you love coffee, it’s best to avoid taking
      coffee at night. The caffeine in coffee is a stimulant and can remain in your
      body for eight hours or more. So, if you have to take coffee, take it earlier
      in the day so that it doesn’t interfere with your sleep at night. 
    • Alcohol: Taking a nightcap before you sleep can interfere
      with your sleep. 
      Alcohol has sedative and stimulant effects that can
      make it difficult to fall asleep or stay asleep. If you must take alcohol,
      limit it to one serving and take it at least four hours before you go to bed.

    5. Exercise Regularly to Beat Insomnia Naturally

     

    If you are experiencing insomnia, one of the best ways of
    beating it naturally is to start exercising regularly. According to experts,
    you can improve your sleep duration and sleep quality within four weeks of
    regular exercise. It’s good to note that regular exercise doesn’t beat insomnia
    immediately – you have to keep at it.

     

    For best results, finish your exercise at least three
    hours before your bedtime. The reason is that if you exercise just before going
    to bed, the exercise can act as a stimulant, leading to sleeplessness. 

     

    One of the best exercises that help to gradually beat
    insomnia naturally is aerobics. The reason is that doing aerobics regularly can
    improve your mood, vitality, and quality and quantity of sleep. 

     

    6. Create an Environment that Promotes Sleep

    If your sleeping environment doesn’t promote sleep, the
    likelihood of experiencing sleeplessness increases. Here are some ways you can
    create an environment that promotes sleep:

    • Ensure the bedroom is quiet: Noises of barking dogs,
      passing traffic, or dripping water, can cause sleeplessness. If your
      environment is noisy, you can try wearing earplugs to cut out the noise and
      improve your quality of sleep.
    • Ensure the bedroom is dark: Your body releases a
      sleep-promoting hormone (melatonin) at night. If your bedroom has too much
      light, your body delays the release of melatonin, leading to sleeplessness. So,
      if you are experiencing insomnia, ensure your bedroom is dark so that there is
      no delay in the release of this hormone.

    7. Create a Sleep-promoting Bedtime Ritual

     

    If you suffer from insomnia, you can beat it naturally by
    also creating a sleep-promoting bedtime ritual. Such a ritual/s relaxes your
    body and promotes sleep. Some of the sleep-promoting bedtime rituals you can
    create include:

    • Taking a relaxing, warm bath
    • Reading an interesting book
    • Listening to soft/soothing music.
    • Meditation

    8. Reserve the Bed Only For Sleep

     

    It’s tempting to study, work, use the phone, or watch
    movies in bed. However, doing such things in bed can lead to insomnia as they
    keep your brain alert – the brain doesn’t, therefore, pair the bed and sleep.
    So, reserve the bed only for sleep by doing the following things:

    • Keep your phone away: It’s best to keep away all your
      digital devices at least an hour before your bedtime. Doing so enables your
      brain to produce melatonin, the sleep-inducing hormone. 
    • Don’t work from bed: As I have stated, the bedroom is for
      sleeping only. So, if you have some unfinished work, don’t carry it to bed.
      Finish it in another room and go to bed when you are through. 

    9. Invest in a Good Mattress

     

    Did you know that an uncomfortable mattress can cause
    insomnia? Now you know. You see, an uncomfortable mattress can give you pains
    and aches that make you wake up at the night. Waking up at night could lead to
    insomnia. 

     

    It’s therefore good to invest in a good mattress and
    bedding that make your bed comfortable for a good night’s sleep.
      

     

    Experts recommend that you buy a new mattress after 7 to
    10 years. There are numerous mattresses to choose from. Just ensure that
    whatever mattress you go for is comfortable so that it doesn’t give you
    insomnia. 

     

    Final Thoughts

     

    The importance of a good night’s sleep can’t be
    overemphasized – it improves your brain’s performance, health, mood, and
    quality of life. If you experience insomnia, you can beat it naturally using
    some of the things I’ve outlined above.

     

    If you can’t beat insomnia naturally, it’s best to
    consult a medical practitioner to know if the insomnia is from underlying
    issues.

     

     

     

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    enna

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