7 Good Habits for Fighting Insomnia and Resting Better

21 December, 2018
It might be hard at first but shutting off electronic devices a couple of hours before going to bed will help us combat insomnia and rest better

Fighting insomnia doesn’t always require pills. Sometimes we can rest better just by adopting better habits. In any case, we also need to eliminate harmful ones. Learn our 7 tips for fighting insomnia naturally in our post today. 

7 good habits for fighting insomnia

1. Hot shower or bath

A simple and delightful remedy is a hot shower or bath just before going to bed.

  • Unlike cold water, which has a stimulating effect, hot water has a relaxing effect for our body.
  • With a hot bath, we can go to bed feeling good which prepares us to rest well.

If we choose to take a bath, we can stay in the tub for up to half an hour and add baking soda or magnesium sulfate to the bathwater. Those additions will maximize the benefits of the bath.

You didn’t know? 4 Reasons for Drinking Warm Water Instead of Cold Water

2. Know how to disconnect

These days, one of the biggest reasons for insomnia is our dependence on technology.

Televisions, computers or cellphones don’t only get in the way of relaxing our mind, but they also generate electromagnetic fields. These waves have a negative influence on our nervous system.

  • You should use these devices less during the day, minimizing their use as much as you can.
  • In order to fight insomnia, disconnecting ourselves from our devices at least two hours before going to bed is essential.

3. Following the sun

The sun marks biorhythms, or in other words, the natural rhythm of life. As a result, our body works better when we follow the sun.

  • So, we recommend waking up in the morning at the sun’s first rays and winding down when the sky darkens.
  • While it’s not necessary to go to bed if it’s still early, we can still adjust our activities accordingly and wind down.

Similarly, sunbathing is also a natural remedy for fighting insomnia. Getting 10 minutes of sunlight every day throughout the year, if possible, is enough to notice an improvement in our quality of rest.

However, if we get too much sun, it can harm our skin as well as our energy levels throughout the day.

4. An appropriate dinner

Biorhythms also tell our body that from 9 o’clock, it should use its energy to regenerate our liver and gall bladder.

We should be well aware of this fact because there are a lot of people who suffer from insomnia because of their dinners.

If we eat too much before going to bed, our body will be in the middle of digesting. This has a negative impact on our nocturnal biorhythms.

A healthier habit is preparing lighter dinners before 8 o’clock in the evening in order to make sure our body has time to digest everything before going to bed.

In light of this, we should avoid the following foods:

  • Sugars
  • Refined flours
  • Unhealthy fats such as fried and junk foods
  • Dairy products
  • Red meat
  • Sweet fruits

Fruits, although they’re a healthy food source, provide us with a lot of energy, which makes them more appropriate for the morning.

5. Inversion yoga poses

Among yoga techniques, inversion poses are great for relaxing and combating insomnia.

  • By lifting our legs and lowering our head at a level lower than our body, we can help our circulation.
  • Doing so, we can relieve symptoms like leg heaviness or headaches, which make it difficult to rest well.
  • We can lay down on the floor with our legs lifted vertically, or against a wall. Or, we can do a different pose if we know how to do it. The candle pose works good here.

Read: 5 Yoga Poses for a Flat Stomach

6. Insomnia and the intestines

Some cases of insomnia are linked to an intestinal overload and inflammation, which can be difficult to detect.

To treat it, we’d need to help them function normally again. We could also use clay poultices before going to bed or during the night.

7. A room made for resting

Some rooms make resting complicated for one reason or another. Some of the problems that we may need to fix are the following:

  • Lack of darkness. It’s extremely important that there isn’t light that’ll signal melatonin secretion. Melatonin is the hormone responsible for regulating our day and night cycle.
  • Too much noise.
  • Disorder and dirtiness.
  • Electronic devices and plugs too close to the bed. They generate electromagnetic fields around us that also interfere with melatonin.
  • Uncomfortable temperatures or lack of ventilation.
  • Sateia, M. J., & Nowell, P. D. (2004). Insomnia. In Lancet (Vol. 364, pp. 1959–1973). https://doi.org/10.1016/S0140-6736(04)17480-1
  • Wilson, S., & Nutt, D. (2004). Treatment of insomnia. Psychiatry3(7), 31–34. https://doi.org/10.1383/psyt.
  • Sleep Habits and Insomnia in a Sample of Elderly Persons in China. (2017). Sleep. https://doi.org/10.1093/sleep/28.12.1579
  • Morin, C. M., Mimeault, V., & Gagné, A. (1999). Nonpharmacological treatment of late-life insomnia. Journal of Psychosomatic Research. Elsevier Inc. https://doi.org/10.1016/S0022-3999(98)00077-4