But when youre the one whos been tossing and turning all night, insomnia is no laughing matter.
This post originally appeared on theAmerisleep blog.
As many as one in four adults report suffering from mild insomnia, found arecent Harvard survey.
Either way, it cant be fixed with something like sleeping pills.
Why Insomnia Happens
Insomnia can be temporaryor it can be long-term.
But regardless of how long you have to deal with it for, its never fun.
At some point or another, most of us will experience a short, unpleasant bout of insomnia.
But other times, insomnia can become a long-term thing.
And fortunately, there are plenty of options to consider.
And plenty of people use them.
Add them all up, and theyre about as badif not worsethan your garden variety sleep deprivation.
Most people quickly build up a tolerance to the sedative effects of sleeping meds.
Either way, it doesnt add up to a healthy sustainable solution.
Taking sleeping pills is a lot like crash dieting.
Sure, both might work in the short term.
Fortunately, doing that is easier than you might think.
But you might not need to sweat it out for quite that long to reap the benefits.
Why is working out seemingly so beneficial?
During the day, you feel energized and alert because you dont produce much melatonin.
At night, you produce more, so you feel sleepy.
Try opening your blinds, exercising outside, or even going sans sunglasses on your way to work.
And throughout the day, keep the natural light flowing.
Sit near a window at work, or hang out outside during your lunch break.
(Doing so could help you sleep for nearly an hour longer, suggestsone recent study.)
And it gets worse.
Over time, the whole stress-sleep thing can turn into a vicious cycle.
Which is why taking steps to manage your stress is so critical for achieving deeper, more restful sleep.
So should you start sitting cross-legged and singing Kumbaya before bed?
Well, sure, if you want to.
But if thats not your style, dont worry.
There are plenty of other effective ways to ease feelings of stress and promote feelings of relaxation.
A few to try:
Journaling.You might think that writing stuff down would make you dwell on it.
Yoga.The ancient practice doesnt just help keep you limberit can also help you better cope with stress.
Guided imagery.Expertssay that mind games like guided imagery can help you doze off faster.
And it couldnt be simpler: While youre lying down, picture yourself in a relaxing, peaceful place.
Over time the image becomes a sort of signal to your brain that its time to nod off.
Progressive muscle relaxation.Because relaxing your physical body can be just as effective as relaxing your mind.
Its crazy simple, but it can actually help relieve pent up energy and help you feel more relaxed.
In fact, many edibles actually contain chemical properties that can make you feel relaxed or drowsy.
Cheese.Like your Thanksgiving turkey, cheese is rich in tryptophan.
Almonds.The crunchy nuts, too, contain plenty of grog-inducing tryptophan.
But thats not all.
So pick a lighter option, like a handful whole grain crackers.
Cherries.Theyre the only edible source of the sleep hormone melatonin, so consider having a bowlful for dessert.
If theyre not in season, opt for thawed frozen cherries or a glass of tart cherry juice.
Low-fat milk.If uncomfortable heartburn keeps you up at night, try a glass of moo juice.
The combo of high protein and low carbs can keep acid reflux at bay.
Plus, its a good source of calcium, which helps keep your bodys melatonin production in check.
Bananas.The yellow fruits have everything going for them.
Theyre rich in sleep-promoting carbohydrates and tryptophan, but thats not all.
Bananas also contain potassium and magnesium, which can help promote muscle relaxation.
But eating the right stuff isnt the only way that food impacts your sleep, though.
Steering clear of the wrong edibles and drinkables is equally important.
Spicy foods.Cant get enough sriracha?
Save it for lunchtime.
Make it a point to turn off your devices at least an hour before turning in.
Which seems way more useful at night than first thing when you wake up, right?
Have sex before bed.Spending time in the sack wont just leave you physically tired.
Sex prompts mens bodies to pump out more of the sleep-promoting hormone prolactin.
Sniffing lavender before bed.You might not think so, but scent can have a powerful effect on your mood.
Finally, dont discount the powerful effect of a super comfortable bedroom.
(And if you already suffer fromchronic pain, the whole problem becomes even worse.)
Experiment with the thermostat to see whats right for you.
Wear earplugs if you have to, or consider investing in a white noise machine to block distracting sounds.
Stick with bedding made from natural fibers like cotton, wool, silk, bamboo, and linen.
Avoid synthetic fabrics like polyester that trap heat and moisture.
Shameless plug: take a look at ourselection of mattressesif youre in the market!
Instead, think of them as potential tools to make your smart sleep habits work even harder.
(Of course, just because a remedy is natural doesnt automatically mean that its healthy or effective.
And dont be afraid to make a strong brew.
Some experts recommend using two or three tea bags to get the full, sleep-promoting effect.
Kava.The root has long been a favorite among Pacific Islanders for promoting relaxation.
Passion flower.The tropical flower acts as a mild sedativeand, bonus, it tastes delicious.
Try steeping a teaspoon of passion flower in boiling water for 10 minutes before drinkingand drifting off to dreamland.
But eating a bowlful every night can get boringnot to mention expensive.
Melatonin supplements can give you the same sleep-inducing benefit, minus the full belly.
To determine the right dose for you, talk with your doctor.
People dont often want to feel sluggish and lethargic.
But when you dolike right before bedmake California poppy your pick.
End Sleepless Nights With These Natural Remedies| Amerisleep
Marygrace Taylor is an award-winning health writer.
Somehow, she manages to get eight hours of sleep almost every night.
Image byangkrit(Shutterstock).
