Natural Ways to Treat Insomnia

There are few things as frustrating and debilitating as insomnia. Lack of sleep affects your short-term and long-term wellbeing. And anxiety, depression and insomnia can be inter-related. Anxiety and depression can disrupt sleep, and sleep problems can cause anxiety and depression. Although the secret to good sleep may seem like an unsolvable puzzle, there are ways to improve the chances that you can have a good night’s sleep.

There’s no one magic bullet, but a combination of changes to sleep habits and other approaches can help most people. As you try different things, note what works for you and what doesn’t – preferably keep a log of what you’ve tried each day and how you slept that night.

Before doing anything else, though, you should see a doctor about your insomnia. The doctor can rule out conditions like sleep apnea, and might have you do an overnight sleep study to gather information about your sleep patterns.

Good sleep habits (also known as sleep hygiene)

• Use your bedroom only for sleeping, not for watching tv or even reading in bed. This way, your mind associates your bedroom with sleep and acts accordingly when you’re ready for bed.
• You shouldn’t be looking at the clock during the night, as this will increase your anxiety about not being able to get to sleep quickly enough, or not getting enough sleep. Make sure that you can’t see the face of the clock from your bed.
• Keep your bedroom slightly cool. The temperature of our bodies naturally drops as nighttime approaches, and the cooler temperature can encourage the body to produce more melatonin, which promotes sleep.
• Use white noise to block out any disruptive noise.

During the day

• Remember that caffeine and nicotine are stimulants. If you can’t cut them out altogether, try to limit your intake after noon.
• Don’t nap unless absolutely necessary. If you do nap, take a brief “power nap,” about twenty minutes. It’s enough to refresh you, but not long enough to go into deep sleep.
• Regular exercise improves your overall health, of course, but it also contributes to a good night’s sleep, so if you’ve been looking for another reason to stop procrastinating and get active, you’ve got it.
• If you tend to stay awake in part, at least, due to thinking and worrying about things you need to take care of, consider spending time at the end of the day, but not right before bed, putting it down on paper or in your phone.

Before bed

• Have a wind-down period before bed. No screen time – read, listen to relaxing music, maybe take a warm (not hot) bath with some lavender and chamomile.
• Do Progressive Muscle Relaxation or breathing exercises. Whatever works for you – to relax you.
• Don’t watch, listen to or read anything stimulating or upsetting. No video, computer or mobile games.
• Try having a cup of chamomile tea before bed. Chamomile has been used to aid in sleep for centuries.
• Also consider aromatherapy, using essential oils like lavender, chamomile and sandalwood in a diffuser or on your pillow, or dried lavender and chamomile in a fabric pouch under your pillow.

If you can’t fall asleep after 15 or 20 minutes, don’t stay in bed getting stressed out. Get up and read or have a warm (non-caffeinated) drink. When you’re sleepy, go back to bed.

In addition, consider Cognitive Behavioral Therapy for Insomnia which uses techniques like Stimulus Control Therapy, Sleep Restriction and Relaxation Training. Also, make sure that you are not taking any medications that might have insomnia as a side-effect.