by Nicole Fa’Lon Garrett
According to the Center for Disease Control (CDC), 40 million Americans suffer from chronic sleep disorder and 30% of Americans have insomnia at some point during the year. While close to 50% of Americans report having occasional insomnia, women are nearly twice as like to report having difficulty sleeping than men. Below is a list of 7 natural ways to eliminate insomnia.
- Eliminate alcohol, nicotine, caffeine. Caffeine and nicotine are both stimulants that can keep you from falling asleep while alcohol (although initially sedating) will keep you from staying asleep.
- Limit technology usage. Television, radio, computers, and cell phones are steadily becoming the #1 sleep disrupter. According to Nielsen, Americans watch 34 hours of television each week and 90% own cell phones. These items disrupt the sleep cycle when used closed to bedtime or if you fall asleep with them. Keep these items off and out of reach at bedtime.
- Meditate. Meditation is an ancient relaxation method that crosses all cultures, religions, and continents. Meditation has many health purpose. It’s a natural way to quiet your mind and body while releasing stress. Meditate for 15-30 minutes before bedtime.
- Early Dinner. Eating too close to bedtime can either keep you from falling asleep or wake you up after you’ve fallen asleep. Try to eat at least 2-3 hours before bedtime. An early dinner is better for your health, your weight, and a good night’s rest.
- Affirmations. An affirmation is a statement of purpose and truth. Affirming your expectations in writing as well as speaking the affirmation orally can have a tremendous effect on the ability of the subconscious mind to accept this. Write a sleep affirmation and say it several times a day. Be specific with the time you would like to go to sleep and wake up. Tell yourself that you will sleep through the night.
- Exercise. There are many benefits that exercise has on sleep, no matter what time of day you workout. Studies show that exercising regulates sleep hormones, relieves stress, and relaxes the mind and body. Start off by just being more active each day. Then increase your physical activity in manageable increments until you can workout 3-4 times a week for 30 minutes.
- Consult your physician. Sometimes things are not as simple as they appear. You may be doing everything right and still sleep evades you. Consult your physician or a sleep specialist to find out if there is some underlying medical issue that is keeping you from sleeping.