Insomnia has been plaguing us ever since civilization has dawned on human kind. The reason for insomnia can be a number of things, but all of them have something in common, and that is they all have something to do with the brain. The brain is a key part of the central nervous system and it holds the key to a good night’s sleep or a terrible restless night. They key to a good night’s sleep is to practice good sleeping habits and taking the best natural treatments to insomnia.
When doctors at the Mayo clinic investigated the insomniac’s brain activity pattern, CAT scans show that insomniacs have more brain activity in their arousal circuits even at times close to bed time.
Taking food supplements and drugs to aid sleep can be a viable solution, however, it comes with a price not only for our pockets but for our bodies as well. Supplements and drugs that help fight insomnia have been known to cause numerous side effects, such as hypothermia, grogginess, drowsiness, irritability, obesity, migraines, and even mood swings.
To help fight insomnia naturally, here are 10 natural sleeping aids that can help you get by with your insomnia problems
1. Take Food Rich in Magnesium
Insomnia can be the result of lack of Magnesium. Magnesium can be found in beans, broccoli, tofu, whole wheat bread, whole wheat cereals, as well as numerous other shellfish.
2. Take in Sunlight During the Day
Our brain is accustomed to the circadian rhythm, meaning we normally are easily awake during times when our eyes look at objects that are lighted by natural sunlight and we normally become sleepy when the lights are dimmed down. In order to maintain the Pineal gland’s regular production of melatonin, we need to keep our circadian rhythm in check.
3. Exercise By Day
Exercise during the day to get your bodies awake during the day. By exercising, you can regulate the production of endorphin in the body as well as regulate blood pressure and sugar levels, making sleeping at night more easy because the body will be the one telling the brain that it is ready for a much deserved rest at night.
4. Take Time out to Meditate Before Sleeping
By meditation, we mean relaxation. Take time out to do nothing and relax at least even around 10 minutes before bed time. Let your jaw hang, your eyes relax, and your muscles relax.
5. Read a book an hour before bed time
Reading can make you sleepy simply by making the eyes move in such a motion that mimics REM sleep. Not only does reading a book make you sleepy , it keeps you away from watching television or surfing the internet. Surfing the internet or watching television exposes your eyes to the light that comes from the monitor. These lights can serve as wake up signals for the brain.
6. Take a cold shower before going to sleep
Cold showers can strengthen the immune system, raise testosterone levels, fertility, blood circulation, and over all wellness. It also helps the body relax later on when it is time to go to sleep.
7. Avoid any exciting activities
Avoid watching television, surfing the web, or doing any exercises. This can keep your brain awake and keep you from sleeping
8. Eat Food rich in Tryptophan
Fish, turkey, milk, poultry, nuts, and corn contain an essential ammino acid called tryptophan that help promote the production of melatonin in your body. Melatonin is an anti-oxidant used to fight cancer, infertility in women, and sleeping disorder.
9. Eat whole grain food rich in Carbohydrates
Food, such as whole grain bread, cereal, or oats, are rich in carbohydrates that can trigger the release of insulin. Insulin regulates sugar levels in the body and makes the metabolism of tryptophan much faster.
10. Avoid all types of drugs that affect the brain
Anti-histamines, caffeine, alcohol, and nicotine need to be avoided at all costs a few hours before bedtime as they can numb your brain to sleep neuroreceptors and most likely keep your night restless.