Approximately 90 million Americans now suffer from some type of sleep disturbance.  Rejuvenating sleep is an extremely important and fundamental part of feeling great and healthy. Unfortunately, too many of us are plagued with insomnia and miss out on sleep's wonderful healing properties.  You'll become more inflamed and more insulin resistant simply by getting 6 hours of sleep or less.  Your immune system will also suffer significantly if you don't get enough sleep making you more prone to colds and the flu.  This article will explain what you can do (and what you should avoid) to naturally cure insomnia at home.

 

Get Into the Rhythm

Getting good sleep is all about balancing your circadian rhythm.  The best thing to do to kickstart a healthy circadian rhythm is to expose yourself to sunlight before 8:30 am.  When you get up in the morning it is time to tell your brain that the sun is out and it is time to get your body and your hormones going.  Step outside and soak up some early morning sunrays or do a brisk walk first thing to get you going.

If your work schedule doesn't allow this, just try to set up your workspace near a window or get outside as much as you can during the day when you're on break or during lunch.

What About Exercise?

Exercise can significantly improve your sleep quality. The earlier in the day the better if you are going to exercise, but some exercise is better than none so do it late if you have to.  Moderate and intense exercise raises cortisol so if you are going to exercise late in the day be sure it is something light and gentle such as Tai Chi, light stretching, gentle flow yoga, or a walk around the neighborhood.

Stay Away From Drama

Avoid watching television before you go to bed as this can disrupt your sleep.  Watching the news can trigger negative emotions such as fear, anger, and frustration which will raise cortisol and adrenaline.  Avoid intense movies or reading material as this can stimulate your adrenals which will keep you awake.  Read some light fiction or learn something that is easy to understand and pleasurable.

Social media is the perfect way to upset your mind and your rhythm.  Social media increases the sleep-disrupting brain chemical dopamine with all the notifications, flashes, arrows, videos, ads, links, and inflammatory posts by your "friends."  Even if you don't have sleep issues I recommend avoiding social media outlets such as Facebook as I mention in this article on how Facebook could be making you sick.

Stay Consistent

Try and follow a regular sleep schedule. Go to bed and wake up at the same times every day.  Make going to sleep a ritual and stick with your plan even on the weekends.  Don't stay up late on the weekend and then try to sleep in.  This disrupts your consistency and throws off your rhythm.  If you really want to change your life and feel better then commit to a consistent schedule.

The hours you sleep from 10 pm to 2 am are the most restorative so get to sleep early enough so you're out by 10.  I go to bed at 9 pm and read very light material such as fiction and then turn out the lights around 9:30-9:45.  You'll notice a big difference in how you feel if you've become a night owl by training your body to go to bed earlier.  Don't try and make a big shift right away.  Start with 15-minute increments each night until you are falling asleep before 10.

Also wake up consistently at the same time every morning and shoot for about 7-8 hours of sleep each night.  Sleeping longer than that may make you feel groggy for the early part of the day so be consistent when you go to bed and when you wake up.

Can Meditation Help?

Begin a regular meditation practice. Meditation can calm the mind, reduce stress,