Insomnia affects women more than men and is more common in adults, those with a lower socio-economic status, chronic alcoholics, and individuals with mental health issues such as depression.
Sleep is one of the most important things you can do to maintain a healthy body. In fact, a decrease in adequate sleep time (at least 7 hours per night) can lead to decreased attention, depressive feelings, and difficulties in processing ideas. Sleep problems can also be linked to weight gain.
What is insomnia?
The definition of insomnia is the inability to sleep. Everyone struggles to sleep well from time to time, but insomnia is different because it is a continuous problem that causes sleep disturbances, despite someone having the chance to sleep well (for example, you can’t fall asleep even if you lie in bed for many hours at night).
Not only does insomnia cause fatigue during the day, but according to the Sleep Foundation, insomnia can also lead to a range of other physical and mental problems. People who experience insomnia report feeling irritable, dissatisfied with their energy levels, and unable to cope with daily tasks.
Causes
The inability to sleep is closely related to stress and changes in hormone production and neurotransmitter levels in the brain.
Some of the most common reasons someone might develop insomnia include:
- Not having healthy sleep habits, such as staying up late at work or watching television. Consuming alcohol and caffeine or eating sugary/processed foods close to bedtime can disrupt sleep.
- Not sleeping in a very dark or cool room. Artificial lights in your bedroom and heat can keep you awake at night.
- Experiencing chronic stress or acute stress due to certain life changes or circumstances.
- Changing your environment, such as moving or traveling.
- Not having a regular sleep-wake routine. For example, working shifts can disrupt sleep as it interferes with the body’s circadian rhythm. We sleep best when we wake up and go to bed at approximately the same time each day.
- Having a mental health disorder, such as anxiety or depression.
- Suffering from chronic pain, such as back pain, arthritis, or joint pain.
- Sleep apnea and other breathing problems.
- Movement disorders of the limbs.
- Taking certain medications (such as psychotropic medications), those that cause increased heart rate, nervousness, frequent urination at night, etc. These can include medications used to treat colds, nasal allergies, high blood pressure, heart disease, thyroid disorders, contraceptives, asthma, and depression.
Natural Remedies
1. Meal Timing
Meal timing can also affect your sleep; try not to go to bed hungry. On the other hand, you also don’t want to eat right before sleeping. The best approach is to have a meal 2-4 hours before going to bed.
2. Eat More of These Foods
You may need to change your diet. It may surprise many people to hear that their diets hinder their ability to sleep; however, your diet plays an important role in the normal production of hormones and neurotransmitters, which is key to helping you feel relaxed and sleepy.
Many people do not realize they suffer from low potassium levels or show signs of magnesium deficiency, as both are essential nutrients needed to help your body feel relaxed so you can sleep.
Here are some top foods that can help you sleep:
Foods rich in tryptophan
This amino acid stimulates the production of serotonin, which helps with relaxation. Foods with tryptophan include those rich in protein, such as turkey, chicken, or tuna. It’s best not to consume too much protein to enhance tryptophan absorption; the best way to increase levels in the brain is to eat balanced meals that include some complex carbohydrates, proteins, and fats. Consuming these at dinner can help you feel sleepier afterward.
Complex carbohydrates
Carbohydrates can help produce serotonin, but avoid simple carbohydrates and sugars that can spike your energy levels at night. Try to include starchy vegetables, such as zucchini or sweet potatoes at dinner, to help release serotonin.
Foods rich in magnesium
Magnesium is known as the relaxation mineral, plus it combats muscle cramps and headaches that could keep you awake. Foods with magnesium include leafy green vegetables, sesame and sunflower seeds, raw cacao, fermented/raw dairy, and oats in your diet to increase magnesium intake.
B vitamins
Organic meat, brewer’s yeast, liver, and leafy green vegetables are all rich in B vitamins, including vitamin B12. B vitamins support the nervous system, and some people report that their insomnia symptoms significantly diminish once they start taking B complex vitamins.
3. Eat Less of These Foods
Before going to bed, avoid consuming carbohydrates and sugars.
These are the foods and drinks that should be limited or avoided for better sleep:
Caffeine
Do not consume caffeine after noon or at all if you have trouble sleeping. In fact, a review of two controlled studies showed that eliminating caffeine for an entire day was able to improve sleep quality and extend its duration.
Alcohol
Stop consuming alcohol at least 2 hours before bedtime and drink in moderation. Try to limit yourself to no more than 1 alcoholic drink per hour and ideally no more than 1-2 drinks per day.
Any potential food allergens
Food allergies can cause anxiety, gastrointestinal issues, and other symptoms that contribute to insomnia. Avoid food groups such as dairy, gluten, shellfish, or nuts if they contribute to discomfort.
Sugar
Fluctuations in blood sugar levels can cause symptoms of anxiety/nervousness and sleep problems. Avoid foods high in sugar and switch to using organic stevia extract to sweeten foods.
Processed fats
Too much fat at night can slow digestion and lead to indigestion. This is especially true if you are dealing with heartburn/acidity at night. Limit fried foods, processed meats like bacon or salami, low-quality cheeses, and other fatty meals before bed. Opt for healthy fats, such as coconut oil, olive oil, or butter, avocado, nuts, and seeds; spread your fat intake throughout the day to help control your appetite and energy levels.
4. Reduce Stress
One of the most important remedies for insomnia is reducing stress and promoting relaxation. For most people, along with diet, this is a major culprit for keeping you awake at night—your mind starts racing with endless thoughts, and it seems you can’t shut your brain off.
There are several ways stress can keep you awake. You might not feel too stressed, but your body and mind react negatively to the surrounding environment. Here are some natural remedies for stress relief:
- Avoid watching television and using electronics that are visual stimulants, especially those that emit blue light, for an hour or two before bed. This includes not just the TV screen; it also includes computers, iPads, or smartphones, which too often are found next to people’s beds. That blue light actually tells your pineal gland in the brain that it needs to keep functioning, thus interfering with circadian rhythms and cortisol levels, preventing you from falling asleep at night when you are looking at that bright blue light from computer or TV screens.
- Start reading something that helps you relax or begin journaling.
- Practice gratitude before bed. This creates certain hormones in your body, known as endorphins, which help you fall asleep at night.
- Exercise is one of the most natural ways to create endorphins, so consider exercising for a good night’s sleep. Try to get at least 30-60 minutes of movement on most days of the week, ideally outdoors if the weather permits.
5. Use Essential Oils
Certain essential oils, especially lavender and chamomile essential oil, can help you sleep.
Chamomile, whether in tea, tincture, or essential oil form, is one of the best medicinal plants for combating stress and promoting relaxation. Lavender oil is another natural remedy for insomnia that promotes sleep. You can diffuse lavender near your bed at night or just apply a few drops to your pillow.
6. Work Out in the Morning
That rush of endorphins you feel after a solid workout is great—until you can’t sleep at night. Try to shift your workout schedule to the morning. You will feel great after finishing your exercise session early, and it will be easier to relax at night. Plus, research shows that exercise is known to effectively reduce sleep problems and treat insomnia symptoms.
7. Get Sunlight
Starting your day with exposure to natural light helps reset your biological clock. It also balances melatonin and cortisol levels in the body and serves as a natural source of vitamin D. In fact, research shows that vitamin D deficiency can be linked to sleep disorders.
Try to take a morning walk or step outside during your lunch break to get your dose of sunlight.
8. Change Your Lifestyle to Improve Sleep
Last but not least, you may need to change your lifestyle and adjust your bedroom environment (lighting, temperature, noise, etc.) to find relief from insomnia. For example, sleep experts recommend several things to do around your bedroom/home to help improve your sleep:
- Maintain a regular sleep-wake schedule. This trains your body to feel sleepy or energized at certain times of the day.
- Try not to sleep too much on certain nights (more than 9 hours), as it can affect sleep on other nights. Also, avoid sleeping too much during the day.
- Make your bedroom dark. Use blinds/curtains if necessary, eliminate devices that emit light and clocks, and consider wearing a sleep mask.
- Keep the temperature in your home cool while you sleep, ideally below 21 degrees Celsius.
- Do not smoke, as nicotine is a stimulant that can affect hormone production.
- Avoid exercising and doing anything that raises cortisol or heart rate too close to bedtime.
Precautions
If you are dealing with insomnia symptoms for more than 2-3 weeks, especially if you are not sure why, then talk to your doctor about potential treatment options. Insomnia may be a symptom or side effect of another issue, so it is important to identify the underlying cause.
