Struggling to fall asleep? Do you wake up at night no matter how tired you are? These signs may indicate insomnia. Daily stress, bad eating habits, and certain medications can make things worse. Sleep deprivation puts you at risk for chronic fatigue, hormonal imbalances, weight gain, and mental disorders. It can affect your mood as well as your productivity and performance. Fortunately, there are ways to treat insomnia and sleep better at night without the need for medications.
Keep a Sleep Diary
Some lifestyle habits can affect your sleep. The things you do every day, such as drinking coffee at lunch or exercising after work, may worsen insomnia. Keep a sleep diary for a week or two so you can figure out what habits and behaviors interfere with your sleep.
Practice Relaxation
When you’re stressed, your body produces hormones that worsen anxiety and make it harder to fall asleep. Meditation, progressive muscle relaxation, guided imagery, deep breathing, and other techniques will relax your mind and body, leading to better sleep.
Try Yoga
Yoga is well-known for its healing benefits. Certain asanas, such as the reclining belt pose, promote relaxation and calm your mind. Restorative yoga appears to be the most effective for sleep disorders and stress-related conditions. Make sure you try the child’s pose, the half pigeon pose, the corpse pose, and the bridge pose. Practice yoga in the evening to sleep better at night.
Change Your Eating Habits
What you eat and drink throughout the day affects your quality of sleep. If you can’t get enough shut-eye at night, avoid big meals in the evening. Limit nicotine and caffeine, cut back on alcohol, and reduce your fluid intake before bedtime. While a glass of wine may help you relax, it disrupts your sleep cycle once you’re out. A cup of valerian tea at bedtime can do wonders for your state of mind and induce a restful sleep.
