I know you’re tired of staring at the ceiling night after night rolling over on the bed. Insomnia is so annoying. Sleep disorder is a complex condition often caused by a number of factors and those factors often requires lifestyle changes. Insomnia can destroy your working life, your sexual life, your family life, your friendship and relationshps. I had insomnia for few years, it was devastating time and I have tried everything I’ve been told from the list down below:
- Lavender and Chamomile scent on my pillow (still using it. Love the scent of it)
- Acupressure
- Massage therapy
- Different pillow + foam for mattress
- Being away from electrical outlet
- Tried counting numbers
- Warm milk before bed with macadamia nuts
- I don’t remember what else…
Maybe you’ll have luck with those above. I mean, every of this things are good for relaxation like pillow if you have bad pillow or good mattress. This changed my relaxation before sleep. But for me different approach did the thing to actually fall asleep. Fear not, fellow sleepless soul! Today, we’re diving into natural remedies to help you catch dreams. We’ll explore the magical world of sleep from the perspective of your mindful lifestyle.
The struggle is real
Life without a sleep robs you of your energy, focus and sanity. Picture this: me, 3 am, contemplating the meaning of life like I don’t have better things to do. I had trouble falling asleep before because I was very stressed and angry, very sensitive to sounds and had difficulty getting comfortable. And also, once I’d fall asleep it was way too easy to wake up and when I woke up it was impossible to fall asleep again in less than two hours. I would be more frustrated than before sleep and every night the same. But through trial, error and combination of these techniques down below, I’ve been able to cure my insomnia. I can sleep more that 10 hours if I want to now (but don’t do that, you’ll miss all day and you’ll feel more exhausted then before sleeping) and I can fall a sleep in a minute. Try this natural remedies and finally get some sleep without medications if you use them. Lifestyle and mindset change are the key!
Insomnia causes
First of all, why you can’t sleep? Usually because of stress and depression. Something bothers you on really deep level from the past or there is something that you wish you can change, but you can’t and time is just passing by and your thoughts are just coming and coming. Or, you shifted yourself to night life like nocturnal animal. Parties or night shifts… It’s different story.
Lack of sleep impact mental health even further. So, how to help yourself if you can’t change or don’t know how to change those things you wish they are different? Only and only with acceptance and positivity. You are spiritual being and God gave you choices, you can manifest everything good or bad. Bad things need to be happen in order to learn from them and change your thoughts. I don’t agree with saying that all emotions are good and that you need to accept them. What?! Bad emotions are good? They destroy our souls, our imune system, our minds and in order to destroy them we have to use positive emotions. Good vs Bad. With positivity in our minds and in our hearts we can change the world, not just sleeping habbits. So let’s start with things I found helpful.
Write everything down
The best strategy for almost every mental illness, not just sleeping disorder. You will go to the core of your soul and will find solution. Write your troubles, why you feel how you feel, why you act how you act, write everything. Connect with yourself on a deeper level and get to know yourself better. Now write what you wish to change. Third step, how you will change your problems. If you don’t know how to change things, where will you find solutions. Released from the mind and with the action plan. In the beginning I didn’t know what was going on with me. Then I started to write. This is bad and is bad because of this. And that is bad because of that. Why I think this is bad and can I change that? I made an action plan for my thoughts and my problems. I’ve put different very useful journals and planners in this post that you can use for your writings. You can check them out if you want. I use planners every single day. Written on the papper, free from the mind.
Don’t eat too late
I’ve noticed this in myself. When I eat late I feel sick and can not sleep. If you get hungry drink a glass of water and go to bed on an empty stomach and throughout the day eat more healthy fats and less processed foods. If you can, two meals a day, in my opinion is the best eating way for overall health and sleep aid. Too much processed food has a very bad effect on sleep and the whole day and health in general.
Drink sleep tea
This was my first aid. I don’t need to drink sleeping teas anymore. Valerian tea is the most commonly used natural remedy for sleep disorders, anxiety and psychological stress. I was consuming valerian mix tea and that tea was doing wonders for my insomnia. It’s like a hug in a mug. Make it a nightly ritual. You can also try magnesium, mineral great for stress reduction and better sleep and B vitamin complex are great for stress. One psychiatrist told me that he recommends vitamin B complex to even those who are on the treatment of drug rehab and recovery. Just imagine how good vitamins B are for relaxation.
Types of vitamin B (just to know when buying)
- thiamin (B1)
- riboflavin (B2)
- niacin (B3)
- pantothenic acid (B5)
- pyridoxine (B6)
- biotin (B7)
- folate or ‘folic acid’ (B9)
- cyanocobalamin (B12)
Wash your teeth before bedtime
Bad breathe really knows to bothers when you lie down and trying to sleep.
Make your room darker
For me no light no sound, accept for the sounds of nature like rain and wind. I am really bothered by TV buzzing for example. If there is some light, exept the moonlight, my mind can wonder. Sleep masks are great if you are sensitive to light. I have this one. It was my husband’s gift because he wasn’t able to wach his phone when we lay down to sleep. Blink.
Just relax
My number one now and forever for sleep. As soon as you lower your head to the pillow, think how comfortable it is to you and how relaxed you are. Relax your face. Leave all thoughts and concerns for the second time or at least try. You have already wrote them so leave them to wait by tomorrow. Now is time to sleep and you need only to think about how you are sleeping in the present moment. Not in the near future, but you are sleeping now. How comfortable it is for you in your bed and slowly throw out all thoughts from your head. Do not create any pictures. Within time you will be able not to think about anything. Your mind will be empty and you will fall asleep easier. The last step. Concentrate on how your eyes are aware of the dark all around them and enroll in that darkness. Feel how your mind is being pulled down in that huge calm space of darkness. You are falling and maybe you will feel you rolled your eyes up. All normal. Breathe deeply and don’t stress if you don’t succeed right away. Trust me! Within time, within minutes you’ll be out.
Stress relief
When I had managed to reduce stress everything changed. The most useful relaxation techniques that will definitely help you are:
- Meditation and positive affirmations, without doubt. They are like the dynamic duo of the sleep and awake world. But, of course everyone has their own stuff. If you meditate on a regular basis every day (e.g. spending a moment a day focusing on deep breathing, your life, God, animals, kids… especially in nature) will give you the power to truly relax your mind when you are trying to fall asleep. Me personaly meditate with asmr (an autonomous sensory meridian response is a tingling sensation made from different sounds), reiki healing or some guided meditations before sleep. Somethimes I fall a sleep with them. I start my day with positive affirmations and gratitude and end with meditation.
Tip: Try a 10-minute guided sleep meditation before bed. It’s like a lullaby for your brain. And if you’re feeling adventurous, mix it up with some ASMR videos – those whispering voices, visual triggers and tapping are oddly soothing.
- Try to calm yourself down with apps like Mindfulness, Headspace and Aura. In this show on BBC Earth “Trust Me, I’m a Doctor”, people who used these applications for stress relief were better in controlling stress an insomnia. You can definitely meditate or do yoga with them.
- Next one is calm music, the best one is played on hang. Hang or handpan is a type of musical instrument that can bring you to the other dimension with its sound. So relaxing. Try everything that will help you in your journey of emotional and mental healing.
- The next aid are those great white noise machines that can transform your sleep environment into a peaceful retreat, helping you drift off to sleep naturally and wake up refreshed. These devices produce a consistent, soothing sound that masks disruptive noises, creating a tranquil environment for sleep. Whether it’s the hum of a fan, the gentle whoosh of wind or the rhythmic sounds of ocean waves, white noise can help your mind relax and drift off to sleep. I love white noise machines because they signals to your brain that it’s time to sleep, helping to establish a healthy sleep routine and they are also perfect for travel ensuring you get a good night’s sleep no matter where you are.
Spoil yourself, you deserve peace and good sleep
- Calming projectors… Dreamy nighttime visuals. Calming projectors take your sleep environment to the next level by adding a visual element to your bedtime routine. These gadgets project soothing images like stars, waves, Aurora sky or gentle colors onto your ceiling or walls, creating a serene and mesmerizing atmosphere. They are great relaxation aid. The gentle movement and soft lights can help reduce stress and anxiety, making it easier to fall asleep. Also, projectors are great for children who are afraid of the dark or for anyone looking to add a bit of magic to their nighttime routine. Many projectors come with different themes and light settings, allowing you to customize your sleep environment. Check them out down below ↓
Wake up early
I get up around 7-9am and after all daily stuff I’ll be exhausted at about 10-11pm and I would fell asleep in… zzz zz… Take care of yourself, of your body and your mind.
Compassion: Be kind to yourself
Lastly, let’s talk about compassion. Be kind to yourself. Insomnia can be frustrating, but beating yourself up over it only makes things worse. On nights when sleep seems impossible, I remind myself that it’s okay. I’ll survive the next day, maybe with an extra cup of coffee or energy drink, but I’ll survive. My tip to you: Embrace the absurdity so that you can fix it. The next time you have sleeping issues, ask yourself: “What is going on?”. I know that some things can make us depressed, but it’s up to us to decide whether we will sink with the deprssion and drawn or rise above the water.
Remember, curing insomnia naturally is a journey, not a sprint. It requires patience and experimentation. By incorporating mindfulness, creating a sleep-friendly environment, sipping herbal teas, staying active, practicing mindful breathing, meditaiting and showing yourself some compassion, you’ll be well on your way to reclaiming your nights and restoring your energy. You must be aware that sometimes you can’t change things. Our perceptions of people and things are shaped by our prior experiences, our interests and how we process information. This can cause one person to perceive the exact same person or situation differently than someone else. Our perceptions can also affect our personality. So, something that you may find disturbing, maybe it’s nothing wrong with that thing and you should let go and accept that is how things need to be.
Sweet dreams, fellow insomniacs. May your nights be filled with peaceful slumber and your mornings with boundless energy. I hope that some of these tips will help you with the problem of insomnia. I know that these techniques did help me. I wish you very much of good sleep and peace.
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