How To Treat Insomnia Naturally Without Medication – When you struggle to sleep well, waking up in the morning probably won’t be easy for you either.
If you have watched my recent videos, then you already know that there are 4 pillars of good sleep. Today I am talking about the third pillar – a good morning awakening. If you want to check out the first (click here) and second (click here) pillars of sleep, check out those videos for more help.
Since the third pillar of sleep is the proper start to your day off, feeling alert and ready to accomplish everything on your list, it makes sense that if this works for you, it will allow you to relax. get ready for bed again in the evening, because you can end the day on a good note.
So your morning waking routine is an important part of the whole picture. Watch this video for my top 4 tips for starting your day strong.
As I shared in the video above, there are some really simple things you can do that make a huge difference in your mornings.
If you’re rushing out the door in the morning feeling like your day is slipping away, there may be something in your morning routine that you can change.
As I shared in the video, most of the time with our clients we look at their goals 24 hours a day and really understand how they get to their morning.
When you prepare for your morning, it goes better and you can actually look forward to it.
Ask yourself what you are doing now when you wake up, what could really be done another time. Moving small chores like washing the dishes to another time of day will make your mornings more enjoyable and something you’ll feel better about when you wake up.
Get out of bed faster by placing the alarm clock a little further away. This way, when the alarm goes off you have to get up and you won’t be tempted to snooze for a few more minutes.
Hitting the snooze button and hearing multiple alarms every morning is not good for your body. It’s much better to get up with one alarm and let your body wake up.
Light is important for waking up your brain. Opening the curtains when you wake up is a good start. If there are darker mornings at certain times of the year where you live, then having better, brighter lights is a really simple thing to do.
Now, I don’t advise having this in the bedroom, but in another room in your house, like the kitchen. When you wake up and go to the kitchen, the light starts to wake up your body.
For breakfast, eat something that will give you energy for the day ahead, but also something that you will enjoy. For some people the thought of muesli is really uninspiring!
In the video, I mention 2 sources to offer you additional help with insomnia or other sleep problems.
The second is my new 2019 Best Tips eBook that you can tailor to your unique sleep issues.
Please note that this eBook is no longer available, but you can join my email community to get additional support for your sleep issues. Do you feel awake at night, with your mind full of the day’s events, unable to turn off sleep?
Nighttime wakefulness is one of the main causes of insomnia and other sleep problems. If you read last week’s post or watched the video, you will know by now that there are 4 pillars to a good night’s sleep.
If you identify this first pillar as the main cause of your sleep problems, then testing tips in this area will provide you with more personalized help and therefore better results in your efforts to improve your sleep.
Let me give you some of my best tips for 2019 based on the first pillar of sleep, switching off at night.
Keeping a sleep diary for at least 10 days, including two weekends, will help you identify those little sleep traps that you didn’t consciously notice before. You can download a copy of the Sleep Deep Method® sleep diary – scroll down to download your copy.
I use this journal often with my clients. There is a recording part that prevents you from turning off and going to sleep every night. And the answers might surprise you!
So start by understanding where your problem is coming from, so you can take the next steps from there.
At first when I talk about creating an evening routine, you might think, “Oh no, not another pointless routine to follow.” So what I want you to know is that this isn’t about creating a routine for routine’s sake, and it’s certainly not about giving you chores!
It’s about transitioning from being busy and taking care of the needs of others to taking time to take care of yourself. When I explain it this way, it makes more sense to people, and it especially resonates with parents of young children.
When you are in the role of a parent, your needs come last, and ultimately your sleep suffers. For more on how to create your own personal bedtime routine, watch the video above.
Personality plays a big role in turning off at night. For example, I am a very social, active and visual person. I love talking and doing things, but I find them overly stimulating before bed, filling my brain with ideas and making me think when I should be relaxing.
So something that helped me overcome my own insomnia was turning off my phone about 60-90 minutes before going to bed. This gave me some mental space to process my day and problem solve any problems before going to the bedroom.
It doesn’t have to be the same for you, of course, it should be personal to you. But consider finding ways to round out the day, giving your brain a chance to process it too.
A little rest during the day also helps; just 5 or 10 minutes when you put your phone down and turn on your thoughts. This is how you develop the habit of processing your thoughts, which will make it easier for you at night before going to bed.
For more on that, check out the video above where I talk more about them. If you know someone who has trouble sleeping, please forward this to them. Home Remedies for Insomnia Insomnia affects everyone – from teenagers and adults to the elderly. If you’ve been suffering from sleepless nights, why not try some of these home remedies for insomnia?
Most people have minor problems sleeping from time to time, but when insomnia becomes frequent and begins to affect daily life and well-being, it is known as insomnia. Insomnia can be characterized by the inability to fall asleep or by waking up during the night or too early in the morning and not being able to get back to sleep.
Most people function best with a regular 7-9 hours of sleep per night, with a consistent routine of going to bed around the same time each night. Some people find they need more or less sleep than this, but the need for consistent, restful sleep is universal.
If managing one of these underlying causes doesn’t improve your sleep patterns, there are a number of non-pharmacological methods that can help.
Sometimes there are physical or medical reasons for insomnia and simply treating these problems can improve sleepless nights. For example, people with dust mite allergies who suffer from nocturnal congestion may benefit from a scrupulously clean sleeping environment and an evening antihistamine; people with chronic pain may need to change the time they take their medication. If existing medical conditions or medical treatments are affecting sleep, it is important to seek medical advice before making any changes.
There are many causes of insomnia – very often good habits and simple home remedies can help improve sleep, but if there is a deeper reason for your insomnia, we recommend that you see your GP for advice.
If you or a loved one suffers from insomnia and would like to see a doctor about it, you can
Book a teleconsultation with one of our doctors through the app and you will be able to receive the prescribed medication at your home address.
Sleep hygiene is the name for activity patterns and habits that lead to restful sleep and restful days. It involves understanding the things that improve and disrupt our sleep patterns and what we can do to sleep better.
It is good to keep the bedroom quiet, reasonably cool and avoid clutter as much as possible. Keeping it clean is also important – not only for relaxation and
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