If you suffer from insomnia, then you know that it gets in the way of leading a productive, happy life. It can also take a huge toll on your health, because getting enough sleep is important for your immune system, mental health, hormone balance, and much more. Before you take sleeping pills (or if you have already taken them and know how disastrous the side effects can be) try these natural ways to manage insomnia to finally get a good night’s sleep.
1. Wear Loose Clothing in the Evening and While Sleeping
For some people, it is natural to take off any tight, constrictive clothing a few hours before bed, put on comfy sweats or pajamas, and relax comfortably until bed time. However, others stay in their constrictive work attire until just before bed and may even wear tight clothing to bed.
What does constrictive clothing have to do with sleep? Several studies have shown that wearing constrictive clothing disrupts your body’s natural hormone balance. They inhibit your body’s melatonin production and increase levels of stress hormones. Melatonin the hormone that is secreted when you are in the dark that “tells” your body to prepare for sleep.
In fact, it is best to lose the constrictive clothing altogether, because it can disrupt hormones during the day, as well. However, if you suffer from insomnia, at least aim to wear something loose and comfy a few hours before bed and while sleeping. (and never sleep in your bra!)
2. Wear Glasses with Orange Lenses in the Evenings
While it would be ideal to turn the lights down dimly and read a book for an hour or two before bed, this is not possible for everyone. If you work late nights in a brightly lit office, run around the house performing last-minute chores before bed, or study late at night, it may not be possible for you to avoid all light for hours before bed every evening.
While all light that hits your eyes in the evening does inhibit your body’s production of melatonin, which is so important for healthy sleep, blue wave lengths of light inhibit it the most. Orange lenses filter out the blue light, so it doesn’t hit your eyes and inhibit the sleep-signaling hormone.
Ideally, put on those orange glasses in the early evening, and you can help your brain prepare for a good night’s sleep, even while doing those last-minute tasks that you can’t do in the dark. It is especially important to wear them while on a computer, because computer screens produce a ton of blue light (even though you don’t see blue!).
Add these two natural insomnia management techniques to your insomnia management plan to help you fall asleep earlier and sleep more deeply.