Are you finding yourself tossing and turning instead of being able to get restful sleep? If you are looking for ways to get a better night's sleep without resorting to medication, then you have come to the right place.
Insomnia is a common condition that affects millions of people around the world. While it can be very disruptive to everyday life, there are natural remedies available that can help you beat insomnia.
We will provide you with some helpful tips and tricks for getting a good night's rest naturally. We will look at the science behind these remedies and provide practical advice on how to make the most of them. So, let's get started and learn how to beat insomnia naturally!
10 Natural Ways to Beat Insomnia
Here are the top ten ways that you can use to naturally beat your sleepless nights!
Create a Comfortable Environment for Sleep
Never underestimate the power of ambiance, especially if you’re trying to have a complete night’s rest. Keep your bedroom comfortable for sleep by keeping it cool, dark, and free of any unnecessary clutter. Your bed should have clean sheets and pillows to create an inviting spot to sleep in.
When it comes close to the time you want to sleep, you can dim the lights so you can signal to your brain and body that it's time to wind down and get some sleep. Avoid watching the television, working on the computer, or scrolling through your phone since the lights and stimulation can keep you awake past your bedtime.
Maintain a Regular Sleep Schedule
One of the most overlooked things in getting a good night’s sleep regularly is maintaining a regular and healthy sleep schedule. Going to bed and waking up at the same time will help your body maintain a healthy and natural circadian rhythm. If you are able to maintain a healthy sleep, you will find that you are more energized and rested throughout the entire day.
Avoid Caffeine, Nicotine, Large Meals, and Alcohol Close to Bed
You’ll want to avoid eating large meals, caffeine, and alcohol for about three to four hours before your bedtime. This will give your body enough time to digest all the food you have eaten so you won’t have to deal with acid reflux disturbing your sleep. If you’re hungry, a small healthy snack is fine, but avoid anything heavier than that.
Consuming caffeine, nicotine or alcohol can affect the quality of your sleep and should be avoided four hours before you go to bed. Research has shown that nicotine has the biggest effect on sleep, resulting in an average loss of 40 minutes of sleep. If you’re a smoker and you wake up every morning wishing you had a little bit more sleep, abstaining from nicotine before bedtime can do wonders.
Try Some Relaxation Techniques
If you find yourself struggling with insomnia, trying some relaxation techniques can provide some relief. Relaxation techniques can be anything from deep breathing exercises to guided meditation to help you relax and drift off to sleep. It may take some trial and error to figure out the relaxation technique that works best for you but the effort is more than worth it when you wake up relaxed and rested.
Regardless of what relaxation technique you prefer, make sure you give yourself a comfortable and quiet space for yourself so you can fully unwind. Try dimming the lights, turning your phone on silent, and playing some soothing music. Make a routine of this so that your body and mind become conditioned to sleep shortly after your relaxation time.
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Turn Off the Electronics!
We know it can be tough to do, but one of the best ways to fight insomnia is to turn off your electronics. Computers, laptops, televisions, phones, and other devices tend to emit blue light, which has been proven to disrupt sleep by interfering with your natural circadian rhythms. Reducing your exposure to blue light will help you sleep better and wake up more rested.
Limit your exposure by turning it off, or avoid using your electronic devices for at least an hour before bedtime. There are settings on most electronic devices to reduce the blue light emitted, and there are blue light-blocking glasses if you have to use your electronics close to bedtime.
Regular physical activity is one of the best ways of combating insomnia. Studies have proven that regular exercise not only improves the quality of your sleep but it reduces the time it takes to fall asleep. Exercise also increases the time you spend in the restorative REM stages of sleep, leading you to feel more rested and energized after a night of sleep.
Maintaining a healthy diet can help fight insomnia since it will provide the nutrients and vitamins that your body needs to relax and rest. Eating a balanced diet will give your body the necessary fuel needed to maintain a healthy sleep cycle, allowing you to fall into a deep and restorative sleep.
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Avoid Taking Naps
We all know taking a nap can be satisfying but it can be the reason you’re not sleeping well at night. Naps can disrupt the circadian rhythm of your body, causing you to have interrupted sleep. Although it may be tempting to take a nap, it is best to avoid taking them if you’re having trouble sleeping.
Aromatherapy is a natural remedy that can reduce stress and anxiety while calming the mind. Certain essential oils such as lavender and chamomile have been studied and found to have calming and sedative effects which can come in handy when you need to fall asleep. Give aromatherapy a try to fall asleep faster and deeper.
Try Some CBD
Cannabidiol, more commonly known as CBD, is a natural compound that does wonders for insomnia. Research has shown that CBD not only helps regulate sleep cycles but it also increases sleep duration and quality of sleep. This means that you will be able to fall asleep easier and stay asleep so you can wake up rested and energized.
CBD will improve your sleep in several ways. It boosts serotonin and dopamine levels, which are crucial for regular sleep. It also reduces pain and anxiety, so you can relax and unwind for some much-needed rest.
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