How to deal with Insomnia without medication

We’ve all been told that we need 8 hours of good sleep every night but if you have insomnia, that is impossible to attain. Insomnia is a condition that makes it hard for you to fall or stay asleep, which then affects the quality of your life.

But before you reach for the sleeping pills, let's explore some ways on how to deal with insomnia without medication

First things first: Let's understand your condition - is it seldom or more of an every night occurence? Short-term bouts could be stress, travel, or a temporary life upheaval. Chronic insomnia, however, might need a deeper look so it’s best to talk to your doc to rule out any underlying medical conditions.

Now, let's get down to the nitty-gritty because it starts with reprogramming your sleep habits.

1.Start a sleeping routine:

Just like a well-oiled machine, your body runs best when things are predictable and consistent. You wouldn't expect your car to start if you filled it with random fluids, would you? In the same context, your body won't sleep perfectly if you go to bed at different times every day.

So, pick a bedtime and wake-up time that works for you and stick to it, even on weekends. It might feel weird at first, but trust me, your body will thank you for the structure. Soon, you'll start feeling sleepy around your usual bedtime, like a built-in alarm clock telling you it's time to wind down.

It's like training a puppy: if you feed it at random times, it'll whine and fuss all day. But if you stick to a regular schedule, it learns to expect food at certain times and chills out the rest of the day. Same goes for your body and sleep!

Does that make more sense? Let me know if you have any other questions about consistency and routines. It's a crucial part of battling insomnia, but I want to make sure I explain it in a way that clicks for you.

2. Make your bedroom a sleeping sanctuary:

Your bedroom must be like a little sleep temple, dedicated to one purpose: helping you drift off to dreamland.

First thing you want to do is to banish the light with the help of blackout curtains to block out annoying streetlights or sunrise peeks. Additionally, you can also use earplugs if you have a snoring partner or noisy neighbours.

Last but not least is to avoid using phones and tablets at least an hour before bed. Think of it as giving your brain a chance to unwind and prep for its nightly escape into dreamland.

Instead of scrolling, try some old-fashioned relaxation techniques such as putting on some calming music – whatever helps you chill out and forget about the day.

Remember, it's all about creating an environment that's the opposite of stress and stimulation. With a little blackout magic and some phone-free chill time, you'll be surprised how much easier it is to drift off to sleep.

3. Exercise at the right time

We all know getting active is good for our body, but when it comes to sleep, timing is everything. This basically means no exercising right before bed unless you want your brain bouncing around like a ping pong ball!

Think of it like winding down a clock. Your body has its own internal timer, and intense exercise is like hitting fast-forward.

That being said, gentle moves like yoga or light stretching can be great aid to help put you to sleep. The goal is to move your body in a way that feels good, not push it to the limit. So you cna still do stretching, tai chi, gentle walks—anything that makes you feel relaxed and ready to wind down.

Remember, it's not about working up a sweat, it's about releasing stress and preparing your body for sweet dreams.

4. Be careful of your food intake

We all know that caffeine can sabotage a good night’s sleep but did you know late-night feasts can also keep you tossing and turning? Try to aim for lighter dinners at least a couple of hours before you hit the hay.

Next, avoid coffee, alcohol, tea, and even that innocent-looking chocolate bar because they can keep you wired long after that last sip. They might perk you up during the day, but at night, they're like little alarm clocks in your body.

Instead, you can have a cup of chamomile tea, a bowl of oatmeal with berries, or some warm milk with honey. Food is powerful, and what you eat can make a big difference in how well you sleep.

The bottom point is that we've all got different quirks when it comes to sleep. So, don't be afraid to experiment.

Try out different tips and tricks, see what soothes your mind and eases your body into slumber.

With a little effort and consistency, you can beat insomnia and reclaim your slumber kingdom. And remember, if you ever feel overwhelmed, there’s no shame in seeking professional help.