Everyone knows that getting a good night’s sleep is essential to maintaining overall health. But while experts recommend seven to nine hours of sleep per night, studies have shown that about 60 million Americans suffer from sleep disorders or deprivation, which means they’re falling short of these numbers. However, instead of taking medications or making an expensive visit to a sleep therapy center, there are a number of all-natural sleeping remedies that can help you get that much-needed shut-eye without any unnecessary chemicals. Here are just a few natural insomnia remedies to try next time you find yourself tossing, turning, and unable to drift off to sleep.
Limit Pre-Bed Screen Time
Virtually everyone has at least one device with a screen, but chances are you have several. If you find yourself mindlessly scrolling through Facebook into the late hours of the night, there’s a good chance you’ll have a tough time falling asleep afterward. This is because the blue light emitted from these screens — even television screens — can interfere with your body’s natural circadian rhythms.
“That blue light actually tells your pineal gland in your brain that it needs to keep running, so it messes with your circadian rhythms and cortisol levels and keeps you from falling asleep at night when you were looking at that bright blue light in the computer screens and TV screens,” writes Dr. Axe.
To avoid this bothersome interference, cut off your screen time to at least 30 minutes before bedtime. For maximum results, make it an hour.
Change Your Atmosphere
There’s a very good chance that your insomnia is caused partly from external factors, i.e., your bedroom’s physical atmosphere. Altering it to suit your body’s natural preference can definitely yield successful results. For example, investing in blackout curtains can help your room stay as dark as possible if you have streetlights or other visual stimulations shining through. Similarly, tinting your windows can make them permanently darker for more restful sleep, even during the daytime. Plus, you could save up to 40% on your utility bill by tinting your windows.
If your visual atmosphere isn’t the problem, perhaps it’s your auditory atmosphere. Try turning on a natural rain sound while you try to drift off, or for more options, invest in a sound machine to provide soothing white noise.
Eat More Magnesium-Rich Foods
It shouldn’t come as a surprise that your diet can play a major role in your ability to fall asleep and stay asleep. However, experts say that incorporating more magnesium-rich foods into your diet can help you drift off to dreamland. After all, it is considered the relaxation mineral. Foods rich in magnesium include sesame seeds, sunflower seeds, oats, and green, leafy veggies.
Face Your Bed North
Finally, the rules of feng shui say that facing your bed northward may actually be a viable insomnia treatment! Famous writer Charles Dickens swore by the remedy, and he did seem to have Great Expectations. If you’re interested in bizarre and unorthodox methods, this may be the one for you.
Ultimately, getting a good night’s sleep isn’t always easy, but it’s important to remember that you’re not alone in the ongoing struggle for sound sleep. Be patient with yourself when experimenting with natural sleeping remedies.