You look at your clock for the fifth time in the last hour. Paranoid, you know you won’t be alert at work tomorrow if you don’t fall asleep quickly. You can’t believe you’re experiencing difficulties getting to sleep for the third time this week. If you can relate to this common, troublesome scenario, consider implementing one of more of the following 6 simple solutions for insomnia symptoms.
Sleep easy: 6 Simple Solutions for Insomnia Symptoms
Regular exercise promotes better sleep. However, the timing of your workouts is crucial. If you’re desperate to find solutions for insomnia symptoms, you might want to move your gym sessions to the morning hours. Whenever you exercise, your body temperature rises. Interestingly, your body temperature can remain elevated for up to six hours after your gym session. Research suggests cooler body temperatures are associated with more restful sleep. By working out in the morning, you will give your body ample time to restore its temperature before you head to bed. As an added bonus, a morning workout might also provide you with the energy you need to power through your day.
2) Snack on Pumpkin Seeds
Research implies an association between a magnesium deficiency and insomnia. Even a small magnesium deficit can keep your brain active when you go to bed. Pumpkin seeds are a good source of this mineral. Besides being packed with magnesium, pumpkin seeds also provide you with zinc and digestion boosting fiber. In addition to these delightfully delicious seeds, almonds, green, leafy vegetables, and wheat germ also contain magnesium.
3) Indulge in a Warm Glass of Milk
The hormone melatonin assists in regulating your sleep cycles. Melatonin accomplishes this task by:
- Making you feel drowsy
- Decreasing your body temperature
Calcium helps your body produce melatonin. Therefore, drinking a warm glass of milk before bedtime might help you fall asleep faster. If you’re allergic to dairy products, don’t despair. You can find a ton of tasty alternatives to dairy milk on grocery store shelves today including almond milk, soy milk, and rice milk.
4) Darken Your Bedroom
Often, one of the best solutions for insomnia is simply to darken your bedroom. For many people, a brightly lit bedroom keeps them tossing and turning in their beds all night long. Consider investing in some new, dark curtains, blinds, or shades. Or, you might wish to purchase a comfortable, eye cover to wear each night.
5) Invest in a New Pillow
Have you been sleeping on the same pillow for the past several years? If you can’t remember the last time you bought a new pillow, consider shopping for a new one. Search for one that adequately supports your neck and head. Buying a new, supportive pillow might do wonders for your sleep routine.
6) Buy Some Lavender Oil
Some people feel using lavender oil calms them. To help you sleep peacefully, you might benefit from indulging in a hot bath infused with lavender oil before retiring to bed at night.
Over time, a lack of sleep can contribute to a myriad of serious health problems including heart disease, high blood pressure, and diabetes. Besides these medical issues, losing valuable sleep at night can make you anxious and irritable. If you’re desperate for effective solutions for insomnia symptoms, consider adhering to one of more of the aforementioned tips.