{"id":837,"date":"2019-11-07T00:14:31","date_gmt":"2019-11-07T00:14:31","guid":{"rendered":"http:\/\/watchdogplusmedia.com\/?p=837"},"modified":"2019-11-07T00:14:35","modified_gmt":"2019-11-07T00:14:35","slug":"natural-insomia-remedies","status":"publish","type":"post","link":"https:\/\/watchdogplusmedia.com\/?p=837","title":{"rendered":"NATURAL INSOMIA REMEDIES"},"content":{"rendered":"\n
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Insomnia\nis a bigger problem than most realize. Sleep is connected to just about every\naspect of health and wellbeing. It all comes back to sleep. If you\u2019ve had\nsleeping problems, then you\u2019ve likely tried the basic ideas like not eating or\ndrinking before bed. You might have even tried sleeping pills. The problem is\nthat those pills can have side effects that make them more trouble than they\nare worth. If you are looking for natural insomnia remedies, then keep on\nreading to learn about 11 of the best.
\n
\n\u2022 Listen to Soothing Music
\nListening to soft and calming music can help you to fall asleep at night. A\nreport from the Cochrane Database of Systematic Reviews from 2015 showed that\nlistening to music before going to bed can potentially improve overall sleep\nquality. Just make sure that the music is soothing and that you it\u2019s set to\nshut down after a time.
\n
\n\u2022 Keep Your Bedroom at the Optimal Sleeping Temperature
\nThe National Sleep Foundation suggests that the ideal temperature for sleep is\nbetween 60 and 67 degrees. A study from the University of Pittsburgh found that\ninsomniacs who wore special sleep caps designed to lower brain temperature were\nable to fall asleep as fast as \u2013 and as long as \u2013 participants who didn\u2019t have\nsleeping problems. This works because the cooling cap reduced metabolic\nactivity in the brain to encourage a regular sleep cycle. There\u2019s no need to\nget a special cap of your own though. Just turn down the temperature in your\nbedroom, get a special cooling pillow<\/a> and wear breathable\nclothes (or sleep Unclad).
\n
\n\u2022 Doze in a Rocking Chair
\nAnyone who has kids knows rocking babies is the fastest way to get them to\nsleep. This trick also works with adults. A small preliminary study from\nCurrent Biology showed that participants who used a hammock-style bed fell\nasleep faster than those who used regular beds. The gentle swaying of a rocking\nchair or hammock triggers brain activity which fosters a deep and sound sleep.\nYou can\u2019t always sleep in a hammock, but spending some time in a rocking chair\nbefore bed can help to put you to sleep.
\n
\n\u2022 Power Down
\nUnfortunately there\u2019s no such thing a sleep switch you can just hit and fall\nasleep. Your body has to wind down and prepare itself for sleep. You should\nmake powering down an hour before bed a part of your nightly ritual. Take 20\nminutes to finish anything that you absolutely have to before bed. Brush your\nteeth, wash your face, and then get ready for bed in the next 20 minutes. Then\nquietly lie in bed and practice meditation for another 20 minutes. Get rid of\nnegative thoughts and concentrate on the rhythm of your breathing.
\n
\n\u2022 Get Regular Exercise
\nRegular exercise has always been connected to better quality sleep. While\nresearch is typically done on people who don\u2019t have insomnia, studies do\nsuggest that sticking to a regular exercise routine can improve the duration\nand quality of sleep for people who do. One study from the Journal of Sleep\nResearch published in 2015 showed that exercising for 150 minutes a week for\nsix months helped participants to naturally beat their insomnia symptoms. The\nparticipants also reported less anxiety and feelings of depression.
\n
\n\u2022 Counting Sheep Works \u2013 If You Do It Backwards
\nIf your mind starts racing as soon as your head hits the pillow then you need\nto distract yourself from what happened during the day. Try counting backwards\nfrom 300 in threes. 300, 297, 294, etc. Given that the task is complicated to\ndo mentally, your brain will focus on doing that instead of other things that\nmight be worrying you.
\n
\n\u2022 Practice Yoga Before Bed
\nA good 15-minutes of yoga-style poses like shoulder rolls and neck rolls can\nhelp you to unwind and relax. The trick is to take it slow though. You want to\nloosen the muscles and prepare the body to sleep. You don\u2019t want to increase\nyour heart rate and make your body think it\u2019s exercise time.
\n
\n\u2022 Morning Exercise May be Best
\nExercising when you wake up can help you to sleep better than working out in\nthe afternoon or in the evening. A study presented at the 58th meeting of the\nAmerican College of sports<\/strong> Medicine by the Appalachian State University found that people\nwho worked out at 7 in the morning spent more time in deep sleep and less time\nin light sleep than those who worked out in the afternoon. It\u2019s believed that\nworking out early like this affects stress hormones in a way that allows for\nbetter sleep at night.
\n
\n\u2022 Tart Cherry Juice
\nWe all know alcohol prevents sleep. It can make you fall asleep, sure, but it\nalso disrupts sleep cycles and makes you wake up in the middle of the night.\nWhat doesn\u2019t do that is cherry juice. Cherry juice is naturally rich in\nmelatonin, the \u201csleep\u201d hormone. A small study looked at 11 subjects and showed\nthat insomnia patients who drank tart cherry juice for two weeks were able to\nsleep more. Cherry juice is considered low risk, but you should consult your\ndoctor if you have a blood sugar problem.
\n
\n\u2022 Have a Regular Bedtime
\nEven on your worst days you want to try and stick to within half an hour of\nyour regular bedtime<\/a>. Sleeping earlier or later\nsends your system out of whack. The trick to sleeping properly regularly is to\nsleep at a regular time. You might not like having a schedule, but your brain\ncertainly does.
\n
\n\u2022 Avoid Sleeping in Over the Weekend
\nYou might not want to hear this, but you can\u2019t make up for missed sleep in the\nweek by sleeping longer on weekends. This is because you\u2019d have to sleep an hour\nto make up for a lost hour. If you missed four hours of sleep you\u2019d have to\nsleep four hours more on the weekend. Instead, you should choose a reasonable\nbedtime in the week to stick to. Set your bedtime back another 15 minutes \u2013 and\nthen another 15 minutes \u2013 to adjust to lost sleep. If you sleep at 11:30 then\ntry sleeping at 11:15 for a few days, then 11:00, and then 10:45. For most\npeople, the ideal bedtime is between 7 and 9 hours of when they need to wake\nup.<\/p>\n","protected":false},"excerpt":{"rendered":"

Insomnia is a bigger problem than most realize. Sleep is connected to just about every aspect of health and wellbeing. It all comes back to sleep. If you\u2019ve had sleeping problems, then you\u2019ve likely tried the basic ideas like not eating or drinking before bed. You might have even tried sleeping pills. The problem is […]<\/p>\n","protected":false},"author":1,"featured_media":844,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_mi_skip_tracking":false},"categories":[6],"tags":[],"yoast_head":"\nNATURAL INSOMIA REMEDIES » WatchDog Plus Media<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/watchdogplusmedia.com\/?p=837\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/watchdogplusmedia.com\/?p=837#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/watchdogplusmedia.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Health\",\"item\":\"https:\/\/watchdogplusmedia.com\/?cat=6\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"NATURAL INSOMIA REMEDIES\"}]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"NATURAL INSOMIA REMEDIES » WatchDog Plus Media","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/watchdogplusmedia.com\/?p=837","author":"admin","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"BreadcrumbList","@id":"https:\/\/watchdogplusmedia.com\/?p=837#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/watchdogplusmedia.com\/"},{"@type":"ListItem","position":2,"name":"Health","item":"https:\/\/watchdogplusmedia.com\/?cat=6"},{"@type":"ListItem","position":3,"name":"NATURAL INSOMIA REMEDIES"}]}]}},"rttpg_featured_image_url":{"full":["https:\/\/watchdogplusmedia.com\/wp-content\/uploads\/2019\/11\/INSOMUNIA.png",454,246,false],"landscape":["https:\/\/watchdogplusmedia.com\/wp-content\/uploads\/2019\/11\/INSOMUNIA.png",454,246,false],"portraits":["https:\/\/watchdogplusmedia.com\/wp-content\/uploads\/2019\/11\/INSOMUNIA.png",454,246,false],"thumbnail":["https:\/\/watchdogplusmedia.com\/wp-content\/uploads\/2019\/11\/INSOMUNIA-150x150.png",150,150,true],"medium":["https:\/\/watchdogplusmedia.com\/wp-content\/uploads\/2019\/11\/INSOMUNIA-300x163.png",300,163,true],"large":["https:\/\/watchdogplusmedia.com\/wp-content\/uploads\/2019\/11\/INSOMUNIA.png",454,246,false],"1536x1536":["https:\/\/watchdogplusmedia.com\/wp-content\/uploads\/2019\/11\/INSOMUNIA.png",454,246,false],"2048x2048":["https:\/\/watchdogplusmedia.com\/wp-content\/uploads\/2019\/11\/INSOMUNIA.png",454,246,false],"madd-magazine-blog-post":["https:\/\/watchdogplusmedia.com\/wp-content\/uploads\/2019\/11\/INSOMUNIA.png",454,246,false],"wpsso-schema-1x1":["https:\/\/watchdogplusmedia.com\/wp-content\/uploads\/2019\/11\/INSOMUNIA.png",454,246,false],"wpsso-schema-4x3":["https:\/\/watchdogplusmedia.com\/wp-content\/uploads\/2019\/11\/INSOMUNIA.png",454,246,false],"wpsso-schema-16x9":["https:\/\/watchdogplusmedia.com\/wp-content\/uploads\/2019\/11\/INSOMUNIA.png",454,246,false],"wpsso-thumbnail":["https:\/\/watchdogplusmedia.com\/wp-content\/uploads\/2019\/11\/INSOMUNIA.png",454,246,false],"wpsso-opengraph":["https:\/\/watchdogplusmedia.com\/wp-content\/uploads\/2019\/11\/INSOMUNIA.png",454,246,false],"wpsso-tc-summary":["https:\/\/watchdogplusmedia.com\/wp-content\/uploads\/2019\/11\/INSOMUNIA.png",454,246,false],"wpsso-tc-lrgimg":["https:\/\/watchdogplusmedia.com\/wp-content\/uploads\/2019\/11\/INSOMUNIA.png",454,246,false]},"rttpg_author":{"display_name":"admin","author_link":"https:\/\/watchdogplusmedia.com\/?author=1"},"rttpg_comment":0,"rttpg_category":"<a href=\"https:\/\/watchdogplusmedia.com\/?cat=6\" rel=\"category\">Health<\/a>","rttpg_excerpt":"Insomnia is a bigger problem than most realize. Sleep is connected to just about every aspect of health and wellbeing. It all comes back to sleep. If you\u2019ve had sleeping problems, then you\u2019ve likely tried the basic ideas like not eating or drinking before bed. You might have even tried sleeping pills. The problem is…","_links":{"self":[{"href":"https:\/\/watchdogplusmedia.com\/index.php?rest_route=\/wp\/v2\/posts\/837"}],"collection":[{"href":"https:\/\/watchdogplusmedia.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/watchdogplusmedia.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/watchdogplusmedia.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/watchdogplusmedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=837"}],"version-history":[{"count":-4,"href":"https:\/\/watchdogplusmedia.com\/index.php?rest_route=\/wp\/v2\/posts\/837\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/watchdogplusmedia.com\/index.php?rest_route=\/wp\/v2\/media\/844"}],"wp:attachment":[{"href":"https:\/\/watchdogplusmedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=837"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/watchdogplusmedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=837"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/watchdogplusmedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=837"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}