Insomnia is a crippling sleep disorder that not only affects your downtime, but your entire day as well. People with insomnia typically display one or more of these symptoms: Difficulty falling asleep despite exhaustion, waking up often during the night and trouble going back to sleep.

If you’re trying to avoid taking medication, here are some natural remedies that can help cure, or at least curb, your insomnia.

1) Warm Drinks

Non-caffeinated hot beverages are an excellent remedy for sleeplessness. Herbal teas, hot lemon water, and a warm glass of milk are all prescriptions for a better night’s sleep. Make sure there is no sugar added, as you may find yourself more wired than before.

I always found that a nice warm cup of chamomile tea could calm my nerves and rock me gently to sleep. I always avoid alcohol altogether before bedtime, warmed or on ice. Cocktails or nightcaps are a regular practice for many at the end of the day but not conducive to sleep. Although alcohol may induce sleepiness in some instances, once the body begins to metabolize the sugar, that’s it… you’re fully awake.

2) Spider Plant

The spider plant does not emit a fragrance but certainly looks very much like its name. A NASA study has found this plant to remove approximately 90% of airborne chemicals from the air. Chemicals found in adhesives, like those found in carpets, will be inhaled by the spider plant leaving the air more purified. Nothing better than giving the air a good scrub!!

The spider plant is also known for its ability to remove smoke and fumes leaving behind a freshness in the air ideal for sleeping. If that doesn’t help, there is an array of different plants that can promote sleep and detox your bedroom air.

3) Temperature Control

Studies have shown that cooler rooms promote sleep much faster than warmer rooms. As night sweats are uncomfortable, try and keep your room to a cool 19 degrees

Celsius or lower to avoid overheating throughout the night. In the summer, use moisture-wicking cotton or cotton/polyester blend sheets for a really comfy sleep on those hot nights.

4) Avoid Naps

Yes, those few moments of shut-eye before dinner after a long stressful day or an afternoon need for a snooze can throw off your internal clock. When you are feeling sleepy, drink a full 8 ounces of water and see how you perk up! Sometimes dehydration causes sleepiness and most people will typically grab a coffee instead of a full glass of water.

5) Melatonin

Studies have shown that melatonin is a great natural supplement that can actually help you sleep. Very small amounts of it are found in foods such as meats, grains, fruits, and vegetables, but it can also be found in pill form. In general, take 1 mg of melatonin about 60-90 minutes before you plan to actually fall asleep. The trick is to actually be ready for sleep when you take melatonin, and not active on your device or read a book.

While these natural remedies are proven effective, if your insomnia persists, consult your doctor or healthcare provider. Sleep cannot be forced, so do yourself a favour and make it a priority.

Gerry, Your Sleep Expert