Natural remedies for insomnia

Chronic insomnia can absolutely make you crazy. In this article, we will explore some natural remedies to help you take control of your sleep cycles and provide you with some well-studied natural remedies for insomnia. In the beginning, you’ll want to avoid the following stimulants:

Caffeine is a component of soda, coffee, as well as chocolate

Yerba Mate

Teas that contain caffeine

Alcohol

Guarana

Maintaining your blood sugar levels is crucial, particularly in the evening. It is important not to consume more than 3 hours prior to bedtime as it will boost your metabolism. Make sure you eat a balanced, balanced meal that contains healthy protein sources, complex carbs and healthy fats to eat for dinner. Avoid snacking before bed in order to avoid problems.

Exercise is important not just for a healthy lifestyle, but also to improve sleep quality. It is best to do intense workouts earlier in the day than during the evening. But, if you have to do it at night doing a few sleep liquid melatonin liposomal workouts is better than none at all.Turn off your electronics at least an hour before bedtime. Television, phone lights and so on. will keep your brain stimulated and will not give it to shut down. Avoid watching movies that are extremely intense like horror films at night, since it can make your adrenal glands believing that you’re in danger, which keeps you awake and alert long after the night should end.

Following a regular schedule for your sleep/wake cycle is vital. You should go to bed and get up at the same time every day. Create a routine that will help train your brain to tell when it is time to turn off and when it is time to start activating.

Your bedroom should be dark, cool and cozy with calm, soothing colours. There should be light-limiting curtains and dimmers in your lamps.

For a final time, a few moments before bed, try writing down your to-do list for the next day, or let out your frustrations and fears. This can help you release negative energy before you go to bed.

Eating Right for Sleeping Right

Food plays an integral part of healthy lifestyle, including good sleep. Covering a healthy diet is beyond the scope of this article we’ll stick to a couple of tips to help you start to adopt the right way of thinking.

Consume a protein-rich and good fat diet to eat breakfast with no carbohydrates. If you have to eat a carb, choose complex carbs. This sets the tone of your diet that is healthy for the rest of the day.

Consume carbohydrates that have a low glycemic Index during lunch and dinner. There are hundreds of list of websites if you conduct one quick Google search.

Certain carbs are needed to get certain chemicals like tryptophan past the blood-brain border, which can aid in the production of serotonin, and the sleep chemical, melatonin. Again, there are a lot of lists online which can help you figure out your grocery shopping list.

Drinks to Help you Sleep Better

There’s an old-fashioned drink we like to use in our home which is warm milk. The casein peptides in milk can reduce anxiety and to induce sleep.

Chamomile is a great relaxant that reduces anxiety. It is possible that it can trigger insomnia, but this is uncommon. You’ll know this after your first attempt.

Know Your Hormones

The balance of hormones is crucial to sleep well. Cortisol that is excessively produced in the adrenal glands can cause insomnia and anxiety, and put an increase in blood sugar levels while also creating adrenaline-related issues. In addition to maintaining a steady blood sugar level throughout the day, ensuring that your stress levels to the “normal” level will aid in keeping cortisol levels within control, too.

For this reason I frequently recommend zinc supplements, which reduce high levels of cortisol. Take a zinc-based supplement at dinner time if you think insomnia could result from stress/cortisol production.

Menopausal women often have insomnia. Progesterone can provide a soothing affect on the brain and nervous system, especially in the case of hormone deficiencies and hot flashes. Progesterone creams or liquids that are natural can boost the levels of these hormones. Insufficient or excessive estrogen levels can cause insomnia as well. It is important to get these levels checked regularly, especially if you have insomnia.

A drop in blood sugars while you’re asleep could mean that your adrenal glands have released adrenaline, waking you up and making it difficult to sleep. In this situation it’s recommended to eat something very small like peanut butter on celery, in order to get you back to sleep.

The thyroid gland plays a crucial role in the production of serotonin and melatonin in addition to helping regulate blood sugar levels. If thyroid levels are too either too high or too low, it could result in insomnia, anxiety, and/or excessive daytime sleepiness.

Sleep Inducing Supplements

The majority of the below supplements are present in your diet, however, in some instances, it’s better to keep them within your cabinet of medicines in order to recover from a lack of sleep. The whole range of supplements will not be covered in this article however I’ll provide you with a good beginning in determining the most suitable one for you.

Melatonin

By far, this is the most effective sleep supplement. It can be available at your local grocery retailer and is a fantastic solution to help reduce insomnia and enhance REM sleep it is considered to be the most restorative aspect in the cycle of sleep. Apart from regulating sleep patterns, some other research-proven benefits are that it helps to boost the immune system, and production of growth hormones. assists shift workers to regulate their sleep patterns, helps reduce migraines and reduces stress hormones.

Certain factors that could cause a decrease in the hormone melatonin are poor sleep, too much light during sleeping hours or not enough sunshine, high stress and excessive caffeine or alcohol as well as a decrease in tryptophan intake (too many carbs you consume! ) as well as certain medications like aspirin or beta-blockers.

The most effective dose of melatonin can be found at 3 mg a half hour before going to bed. It’s possible to go as high as 20 mg when needed. If you are finding that 3 mg does not work for you try taking 100 mg (5-HTP) also. If you wake up in the middle of the night the time-released melatonin might be best.

Some foods that help raise your melatonin levels include the following: oatmeal, rice, bananas, sweet corn, turkey, barley, and tomatoes.

5-HTP

This is a wonderful supplement to a melatonin routine, but is also good on its own. 5-HTP is an amino acids that is naturally made by the body, acting as an precursor to serotonin. Currently, 5-HTP is used to treat mild to moderate depression, insomnia, anxiety, and fatigue. It is widely known for improving sleep quality and reducing the time needed to fall asleep. Recommended dose is 50-100 mg every night, however you can go up to 300 mg when you’re in need. Make sure you take it on an empty stomach, roughly 30 minutes before your bedtime.

GABA

This works as a calming agent for the central nervous system. A recommended dose is 100 mg at night before going to sleep.

Inositol

This increases GABA levels that is a neurotransmitter which, is also an anti-stress agent for the body. A recommended dose is 1000 mg before dinner or before going to bed.

L-Theanine

It is an amino acid most commonly found in green tea. It was tested in research studies and has been proven to lower stress levels and maintain mood, as well as improve quality of sleep. A recommended dose is 100 mg before getting to bed.

Magnesium

This is one of my favorite supplements because it alleviates migraines. Magnesium is a calming influence on the nervous system and muscles. This helps to regulate serotonin metabolism and is crucial for sound sleep. A lot of women who are menopausal have discovered that supplementing magnesium with calcium can do great things for their sleep.

Phosphorylated Serine

This supplement has the capacity to reduce cortisol levels and reduce stress by optimizing connections between the brain and adrenal glands.

Studies have shown that following just a few days of high dose PS the body experienced an enormous drop in cortisol levels in men. It enhances memory and brain function, lessens anxiety, improves depression and mood and also boosts metabolism.

As you can see you have a wide range of choices to pick from in order to treat insomnia on your own. Start with one while taking the advice in the beginning of this article, and move on to others if you need to.

Leave a comment

Your email address will not be published.