8 Best Tips How to Overcome Insomnia Without Drugs Before It Becomes More Dangerous
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| Tired girl yawning and stretching. Image from freepik.com |
How to overcome insomnia without drugs
Insomnia, aka difficulty sleeping, can affect anyone. Ranging from mild insomnia to severe insomnia that can keep you awake for days.
Even though you are not sleepy and your activities are not too disturbed by your lack of sleep, if you leave it alone, this insomnia can endanger your health.
Serious and dangerous ailments are waiting for you if your sleeping hours are still a mess.
This condition of difficulty sleeping can indeed be overcome by taking sleeping pills.
But don’t you want it if we depend on chemical drugs that will damage our bodies too?
So, before your insomnia gets even more dangerous, let’s try to overcome it with these natural methods.
8 Best Tips How to Overcome Insomnia Without Drugs Before It Becomes More Dangerous
1. Sleep with the lights off
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| Woman sleeping on bed under blankets. Photo by Gregory Pappas on Unsplash |
When you have trouble sleeping, have been lying on the bed but from earlier just rolling around and not sleeping, try turning off the lights in your room.
If your room feels hot and uncomfortable, use an air conditioner. With a quiet dark and cool atmosphere that makes you comfortable, sleepiness will soon come.
Avoid television and play HP before bed. Keep electronics out of your reach.
Instead, you can listen to the sound of a fan or the ticking of the clock. That constant sound will make a great lullaby for you.
2. No need to look at the clock frequently
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| Pink bell alarm clock showing 2:10. Photo by Mpho Mojapelo on Unsplash |
No need to look at the clock frequently. The time that continues to rotate will make you more restless and have trouble sleeping.
The most horrifying thing is when tomorrow you have to get up early and until midnight you can’t sleep either.
You keep glancing at the clock on the wall and get more panicked the more time goes by while your sleepiness hasn’t come yet.
Forcing to close your eyes is also useless because you can’t sleep either. If this happens, you should stop watching the movement of the clock.
The time that goes on will make you panic and nervous. The feeling of anxiety will make your sleep difficult.
3. Regular exercise every morning
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| Women exercise on the field morning. Photo by Andrew Heald on Unsplash |
When blood circulation is not smooth, many health problems will occur. Difficulty sleeping is one of them. Get used to exercising regularly.
No need for strenuous exercise that will make your muscles strong. You can jog or do push-ups and sit-ups regularly.
You can also schedule a futsal game with friends at least once a week.
With a regular exercise schedule, in addition to being healthy, you will also overcome insomnia that you experience.
Try starting to set aside time for exercise, surely you will get a significant change in sleep patterns.
4. Get rid of the hobby of staying up late
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| Woman sitting on bed. Photo by Ben Blennerhassett on Unsplash |
Insomnia can also occur because of habit. Maybe at first, you have to overtime work until the early hours of the morning.
At 3 am, you just go to bed and wake up two or three hours later. If you do this often, over time your body’s mechanism will follow your pattern too.
Until finally when you don’t have to work overtime, you have trouble sleeping at 9 at night. Because your body is used to being awake until 3 in the morning.
Therefore, from now on, your messy sleep patterns must be corrected immediately. Get used to sleeping at the right time.
Later your sleeping hours will be regular too.
5. Take a warm shower
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| Woman lifting her leg while shower. Photo by bruce mars on Unsplash |
Take a warm shower before bed will also help you fall asleep quickly.
After a long day at work, surely you feel tired. Your body is sore and you feel tired because your muscles are tense.
Taking a warm shower before bed can make your tense muscles relax and improve blood circulation.
With the help of warm water, your body will be more relaxed and comfortable. Your sleepiness will come quickly and your sleep will be better.
6. Drinking a cup of chocolate or milk before bed
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| Chocolate coffee pouring in white mug. Photo by Maddi Bazzocco on Unsplash |
If you experience insomnia, avoid drinks that are stimulants such as coffee or soda.
The caffeine in coffee can make you more awake and sleepless. Replace coffee with chocolate or a glass of milk to make you sleepy.
Milk contains lots of calcium, tryptophan, and amino acids, while chocolate contains substances that can increase levels of the hormone serotonin in our brains.
Both can provide a calming effect that will make you sleep fast.
7. Eat bananas and honey
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| Person holding honey ladle. Photo by Youssef Aboutaleb on Unsplash |
Besides being good for health, bananas and honey will also help overcome insomnia.
If you are bored with chocolate and milk, you can also eat bananas and honey before bed.
The glucose content in honey can reduce the levels of orexin in our body, which is a hormone related to alertness.
Honey can also increase tryptophan levels, which can cause drowsiness.
Adding honey to a cup of camomile tea before bed will make your body relax and sleepy.
Meanwhile, bananas are high in magnesium and potassium. Bananas can relax tense muscles and create a feeling of calm.
Bananas can also trigger an increase in the hormone melatonin, which is a hormone that regulates our sleep hours.
8. Try to read a boring book
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| Woman sitting on bed while holding book. Photo by David Lezcano on Unsplash |
Although not recommended, try reading a boring book. The tiredness of reading will make you fall asleep.
A boring book, or a book you don’t like is a smart solution to making you fall asleep. Reading books to be able to sleep is not recommended.
Because we should sleep with a calm and relaxed mind, not with a tired mind from reading a book. But if that can help you, it’s okay to try.
That way, slowly you will have a steady sleep pattern. Until finally, without reading a boring book you can still fall asleep.
But make sure the books you read are boring. If what you read is an interesting and intriguing book, what is there is that you are preoccupied with and don’t sleep.
If the methods above can’t help you deal with insomnia, maybe you should immediately consult a doctor.
Do not leave it for too long because, in the long run, insomnia can be dangerous to health.
And if your insomnia is related to habit, don’t be like that from now on. Try to manage your time wisely from now on.
So that insomnia no longer attacks and threatens health. Hopefully, this tips how to overcome insomnia without drugs will be useful.
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