How to Beat Insomnia Naturally


                                              How to Beat Insomnia Naturally

Do you find it hard to fall asleep, have difficulties staying asleep, or are unable to get back to sleep when you wake up in the middle of the night? You could be experiencing insomnia – a common sleep disorder. Fortunately, you don’t have to put up with the disorder anymore as there are ways you can beat insomnia naturally.


Ways of beating insomnia naturally include having a consistent bedtime and wake time, avoiding long daytime naps, and ensuring that your dinner doesn’t interfere with your sleep. Also, avoid taking things that can interfere with sleep, exercise regularly, create an environment that promotes sleep, and invest in a good mattress.  


In this article, I’ll explain the above points in detail. Read on.


What Causes Insomnia?


As I mentioned earlier, insomnia is a common sleep disorder that can affect people of all ages. Sometimes, you cannot pinpoint the actual cause of your insomnia but it could include the following factors: 

  • Anxiety
  • Stress
  • Lifestyle factors such as the use of drugs or alcohol
  • Underlying health issues such as hormonal problems, heart conditions, or pain.
  • Sleep disorders such as sleepwalking, night terrors, or snoring.
  • Poor sleeping environment
  • Poor sleep routine
  • Side effects of the medication you’re taking.

How Insomnia Affects You


Health experts recommend that you should have at least 7 to 8 hours of sleep daily – adequate sleep is important for your mental and physical well-being. If you have insomnia, you cannot achieve the recommended hours of sleep. Lack of enough sleep can affect you in the following ways:

  • You’re not well-rested in the morning: If you don’t sleep enough during the night, you wake up feeling tired because you didn’t have a good night’s rest.
  • You feel moody and irritable: When you wake up feeling tired, you tend to become moody and irritable. This can not only ruin your day but other people’s day.
  • Insomnia can affect your productivity: Chances of feeling sleepy during the day after a sleepless night are high. This can affect your productivity as you are unable to focus on tasks or pay keen attention to details.
  • Insomnia can cause health issues: Extended periods of sleeplessness could lead to substance abuse or mental health issues such as anxiety disorder or depression.
  • Insomnia can lead to premature aging: One of the leading causes of premature aging is insomnia. When you don’t get enough sleep your skin’s ability to repair and rejuvenate itself decreases. This could lead to sagging of the skin and an increase in wrinkles and fine lines. 

How to Beat Insomnia Naturally

At some point, you may experience acute (short-term) insomnia that lasts for a few days or weeks. You could also experience chronic (long-term) insomnia that lasts for over a month.


If you are experiencing any kind of insomnia, it’s best to try and prevent it naturally before trying medication or other solutions. 


Below are some things you can do to beat insomnia naturally:


1. Have Consistent Bedtime and Wake Time to Beat Insomnia

One way you can beat insomnia naturally is by sticking to a sleep schedule. This means that you make a deliberate effort to go to sleep at a certain time and wake up at a certain time throughout the week; even during weekends. For instance, you can decide to sleep at 10.00 pm and wake up at 6.00 am daily without fail.

Once you stick to a sleep schedule, your body’s internal clock gradually adjusts to the timing of your bedtime and wake time. You are thus able to fall asleep more easily when your bedtime comes.

2. Avoid Long Daytime Naps 

Another way of beating insomnia naturally is by avoiding long daytime naps. If you take long naps during the day, it can interfere with your sleep at night. For instance, if you take a 2-hour nap during the day, you might not be sleepy by the time bedtime comes, leading to partial sleeplessness. 


If you must take a daytime nap, it’s best to limit it to no more than half an hour. 


3. Ensure That Your Dinner Doesn’t Interfere With Your Sleep 

What you eat for dinner, how much you eat, and the time you eat dinner can interfere with your sleep, leading to insomnia.

So, it’s best to ensure that your dinner doesn’t interfere with your sleep. Here are some things you can do to ensure that your dinner doesn’t interfere with your sleep:

  • Avoid eating heavy meals close to your bedtime: Suppose you eat a heavy meal close to your bedtime. In that case, you may feel too full to fall asleep. It’s, therefore, best to avoid eating heavily close to your bedtime.
  • Avoid eating spicy foods before bedtime: If you eat spicy food before your bedtime, the food can cause indigestion and discomfort that can prevent you from falling asleep.
  • Have early dinner daily: The best time to have dinner is at least two or three hours before you go to bed. This gives your body enough time to digest the food before you sleep, thus preventing sleeplessness.

4. Avoid Taking Things That Can Interfere With Sleep

Some things interfere with sleep leading to insomnia. If you want to beat insomnia naturally, it’s best to avoid taking such things. Some of the things that can interfere with your ability to fall asleep include:

  • Nicotine: If you are a smoker, it’s good to know that the nicotine in cigarettes is a stimulant, and can therefore cause you sleeplessness. Interestingly, after smoking, the nicotine can remain in your body for eight hours or more, increasing your chances of insomnia. 
  • Caffeine: If you love coffee, it’s best to avoid taking coffee at night. The caffeine in coffee is a stimulant and can remain in your body for eight hours or more. So, if you have to take coffee, take it earlier in the day so that it doesn’t interfere with your sleep at night. 
  • Alcohol: Taking a nightcap before you sleep can interfere with your sleep. Alcohol has sedative and stimulant effects that can make it difficult to fall asleep or stay asleep. If you must take alcohol, limit it to one serving and take it at least four hours before you go to bed.

5. Exercise Regularly to Beat Insomnia Naturally


If you are experiencing insomnia, one of the best ways of beating it naturally is to start exercising regularly. According to experts, you can improve your sleep duration and sleep quality within four weeks of regular exercise. It’s good to note that regular exercise doesn’t beat insomnia immediately - you have to keep at it.


For best results, finish your exercise at least three hours before your bedtime. The reason is that if you exercise just before going to bed, the exercise can act as a stimulant, leading to sleeplessness. 


One of the best exercises that help to gradually beat insomnia naturally is aerobics. The reason is that doing aerobics regularly can improve your mood, vitality, and quality and quantity of sleep. 


6. Create an Environment that Promotes Sleep

If your sleeping environment doesn’t promote sleep, the likelihood of experiencing sleeplessness increases. Here are some ways you can create an environment that promotes sleep:

  • Ensure the bedroom is quiet: Noises of barking dogs, passing traffic, or dripping water, can cause sleeplessness. If your environment is noisy, you can try wearing earplugs to cut out the noise and improve your quality of sleep.
  • Ensure the bedroom is dark: Your body releases a sleep-promoting hormone (melatonin) at night. If your bedroom has too much light, your body delays the release of melatonin, leading to sleeplessness. So, if you are experiencing insomnia, ensure your bedroom is dark so that there is no delay in the release of this hormone.

7. Create a Sleep-promoting Bedtime Ritual


If you suffer from insomnia, you can beat it naturally by also creating a sleep-promoting bedtime ritual. Such a ritual/s relaxes your body and promotes sleep. Some of the sleep-promoting bedtime rituals you can create include:

  • Taking a relaxing, warm bath
  • Reading an interesting book
  • Listening to soft/soothing music.
  • Meditation

8. Reserve the Bed Only For Sleep


It’s tempting to study, work, use the phone, or watch movies in bed. However, doing such things in bed can lead to insomnia as they keep your brain alert – the brain doesn’t, therefore, pair the bed and sleep. So, reserve the bed only for sleep by doing the following things:

  • Keep your phone away: It’s best to keep away all your digital devices at least an hour before your bedtime. Doing so enables your brain to produce melatonin, the sleep-inducing hormone. 
  • Don’t work from bed: As I have stated, the bedroom is for sleeping only. So, if you have some unfinished work, don’t carry it to bed. Finish it in another room and go to bed when you are through. 

9. Invest in a Good Mattress


Did you know that an uncomfortable mattress can cause insomnia? Now you know. You see, an uncomfortable mattress can give you pains and aches that make you wake up at the night. Waking up at night could lead to insomnia. 


It’s therefore good to invest in a good mattress and bedding that make your bed comfortable for a good night’s sleep.  


Experts recommend that you buy a new mattress after 7 to 10 years. There are numerous mattresses to choose from. Just ensure that whatever mattress you go for is comfortable so that it doesn’t give you insomnia. 


Final Thoughts


The importance of a good night’s sleep can’t be overemphasized – it improves your brain’s performance, health, mood, and quality of life. If you experience insomnia, you can beat it naturally using some of the things I’ve outlined above.


If you can’t beat insomnia naturally, it’s best to consult a medical practitioner to know if the insomnia is from underlying issues.





I'm a life coach, teacher, mother, wife, writer, and blogger. I love writing about well-being, relationships, and family.

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