Insomnia is the most common sleeping issue for American adults. Between 30 and 40 percent of adults suffer from occasional insomnia while 10 to 15 percent of all Americans struggle to fall asleep on a regular basis. A number of factors contribute to insomnia, most of which require lifestyle or environmental changes. Alcohol, caffeine, and large meals can contribute to insomnia while a bedtime routine, mantra, and exercise will help you fall asleep sooner. Magnesium and melatonin can also help those with insomnia. These natural treatments will help you to enjoy a full night’s rest.
Alcohol, caffeine, and large meals can contribute to insomnia
Consuming alcohol or caffeine or eating a large meal in the afternoon or evening can contribute to insomnia. While a small amount of alcohol may help you sleep better during the first part of the night, it interrupts REM sleep. This disruption leaves you tossing and turning later in the night. Choose to make breakfast or lunch your biggest meal of the day, and finish drinking caffeinated and alcoholic beverages by mid-afternoon.
A bedtime routine, mantra, and exercise will help you fall asleep sooner
Establishing a bedtime routine and sticking to it is one of the best ways to help your body know when it's time to fall asleep. Find activities that help you relax after dinner such as taking a bath or going for a walk. If you want to have a snack before heading to bed, choose foods that offer a combination of protein and carbohydrates such as crackers and cheese or a small peanut butter and banana sandwich. If possible, spend the last hour of the day in dim light. Strive to go to bed at the same time each night and get up at the same time in the morning. These natural treatments will help with insomnia. When you can't fall asleep, it's easy to keep thinking about how you can't fall asleep. The more you are thinking about not falling asleep, the less likely it is that you will fall asleep. This vicious cycle can go on for hours. Instead of thinking about insomnia, repeat certain words, phrases, or even syllables to get out of this negative state. You will be able to focus your thought process away from all your troubles, which clears your mind for sleep. The more energy you expend during the day, the sleepier you will be at bedtime. Plan to exercise early in the day, ideally first thing in the morning. Plan for a minimum of 45 minutes of aerobic activity every day to help with insomnia. This natural treatment boosts your energy level, enabling you to stay awake through the day and then fall asleep at a normal time at night.
Magnesium and melatonin can also help those with insomnia
Magnesium plays a critical role in settling down at night and falling asleep with no insomnia. Good food sources for magnesium include leafy green vegetables, pumpkin seeds, wheat germ, and almonds. You may also want to talk to your physician about magnesium supplements. As this natural treatment can interact with a variety of medications, it's important to get a doctor's approval. Melatonin is a hormone that assists with regulating the sleeping and waking cycle. This natural treatment brings about drowsiness, decreases body temperature, and prepares the body for sleep mode. There is mixed evidence on the effectiveness of Melatonin for insomnia. Typically, Melatonin is most beneficial for people who frequently undergo jet lag or who work shift schedules. Hey Mr. Vitamin has all the natural products that you need to keep you feeling your best. Give us a call today at 806-640-2090 if you have any questions about natural treatments. You can also contact us via email. Get started today to make a better future tomorrow!