How to prevent insomnia naturally – 28 tips & advice

how to prevent insomnia

Insomnia is a symptom of poor-quality sleep that everyone can suffer from. It may last long from one week to many weeks later. It is known as the difficulty of sleeping at night and you cannot do anything well due to sleep missing. Recently, VKool.com has introduced a writing of top 28 tips and advice on how to prevent insomnia naturally with the target that people will overcome this struggle easier without any medication or supplements. Keep reading the article and discover what it brings to you.

Learning 28 Tips On How To Prevent Insomnia Naturally

1. Consider Your Bedroom 

how to prevent insomnia

Bedroom is a place for sex and sleep only. How to prevent insomnia from your bedroom? Make sure that you do not store anything like clothes, toys, hats, gloves, or too many pillows there. Just need enough pillows for sleeping. Do not eat, watch TV, or work something in the bedroom. Use your bed for enjoyment and relaxation and do not bother your sleep with overwork or stress. Place bills, papers, magazines, clothes, and other things to the proper stores because they may trouble you in sleeping. You may get sleeplessness from some clutters on your bed.

2. Have Sleep Schedule 

how to prevent insomnia

Although you are in vacation or in the special days without working, you should sleep and wake up on time. Avoid oversleeping on the weekends or the days you are off at home. Set your own sleep-wake cycle and schedule and guide your body follow it regularly. If you want to change or break the plan, you need time and adjust time for sleeping, probably 15 minutes sleeping late at night. This technique is very important if you learn how to prevent insomnia naturally tips and you should try to implement for one week. Maintain your sleeping schedule and keep your wake-sleep cycle as normally. If you want to change the plan, create enough time for your body to follow.

3. Reduce Caffeine

how to prevent insomnia

Caffeine like coffee is one of the most factors that cause you difficult to sleep at night. Caffeine reduction is also one of the top solutions how to prevent insomnia you should follow if you always drink coffee, eat chocolates, drink cocoa and colas in the afternoon, in particular in the evening.

4. Reduce Alcohol 

how to prevent insomnia

Like caffeine, alcohol is also the main element that makes your insomnia. Actually, you may drink alcohol every day but it does not mean that you can abuse this drink at anytime at anywhere. Alcohol abuse will bring you lots of side effects such as vomiting, drowsiness, headaches, breathing difficulties, coma, blackouts, high blood pressure, heart-related diseases, insomnia, etc. How to prevent insomnia naturally and cheaply? The answer is to reduce alcohol intake immediately.

5. Give Up Smoking 

how to prevent insomnia

Smoking is always on the top list of harmful diseases and it affects to almost of the organs in your body. Smoking abuse also leads to insomnia, lung cancer, liver cancer, cervix cancer, and other types of cancers you never expect. To avoid getting insomnia at night and stay healthy, you should give up smoking and stay far away from smokes if you do not want to get sick.

6. Do Exercises Regularly 

how to prevent insomnia

People will avoid insomnia and sleep better at night if they do some physical exercises every day at least 30 minutes. You can choose any type of physical activities that are proper to you such as walking, swimming, cycling, climbing, yoga, tai chi, strength training, etc. However, you should not do exercises about hours before bedtime. Doing it in the afternoon is the best way for the goal and it should be early during the day if possible. Avoid exercising too late near your bedtime because your body will wake up during exercise. Before bedtime, take a deep breath and some gentle yoga poses such as back stretches, arm stretches, shoulder rolls, neck rolls, etc. Yoga not only helps you sleep better, but it also helps you improve your health and prevent diseases.

7. Eat Fish 

how to prevent insomnia

Foods are excellent for getting tips how to prevent insomnia naturally. In fact, almost of the fishes are full of vitamin B6, which stimulates melatonin production for your better sleep. You should use fish such as tuna, halibut, salmon, etc every day to avoid insomnia problem. Fish oils are also good for children’s sleep and you can add them into the daily meals by cooking different recipes from them. Serving fish every week also help you keep fitness and get better shape.

8. Drink Tart Cherry Juice 

how to prevent insomnia

Tart cherry juice is high in melatonin and it is great source for supporting your sleep. It is highly appreciated by old people because it may prevent and reduce the chronic insomnia in adults. You should drink this juice twice a day to prevent insomnia issue.

9. Calcium And Potassium – Rich Foods 

how to prevent insomnia

Do you know that missing calcium is also a reason of insomnia? This is a very common and favorite food of many people and you should take effectiveness of this food for insomnia prevention. It depends on your taste; you may add some nuts, snacks, or fruits into yogurt. Moreover, you may eat other calcium-rich foods such as kale, collards, etc. Also, potassium deficiency may cause your insomnia problem worse, as the result, you should eat banana every day for supplying more potassium.

10. Relax 

how to prevent insomnia

Although you are a busy person for work in the company or the housework at home, relaxation is very essential if you want to sleep well at night and do not wake up with junk thoughts. Among how to prevent insomnia tips, relaxation technique cannot be neglected. You should spend time for enjoying some favorite activities such as watching a favorite film, listening to music, or reading a fun book, etc. Besides, mediation before going to bed is a good idea for falling asleep easier. There are lots of activities that you may enjoy before bedtime such as playing with kids, singing a song, doing some light housework, enjoying some fun games, and so on.

Learn more: 13 Relaxation Techniques For Anxiety Attacks And Stress

11. Avoid Stresses Before Bedtime

how to prevent insomnia

Stress or anxiety is not good for your health overall including insomnia. Your sleep order may visit you one day if you always feel stressed. Avoid arguing with your spouse before bedtime, do not fight anyone before going to sleep, and throw away all the worries behind if you do not want to wake up all night.

12. Avoid Heavy Meal And Empty Meal 

how to prevent insomnia

Heavy meal before bedtime will trigger your stomach. It must work hard at night and you cannot sleep with that. Foods supply energy for you during daytime and you will awake at night if you eat too many foods before bedtime. Heavy meals may cause heartburn, indigestion, and insomnia. Likewise, an empty meal in evening also makes your stomach cry at night. So be sure that you fulfill your stomach enough before sleeping.

13. Get Vitamin D 

how to prevent insomnia

Getting vitamin D is one of the smartest ways how to prevent insomnia. Supplying enough vitamin D for your body will help you have good chances to avoid sleep problem. Go under the sun every day, especially in the summer because insomnia is probably caused by vitamin D deficiency. Along with the sunlight, you may get vitamin D from foods such as fatty fish like salmon, mackerel, tuna, cheese, orange, cereals, eggs, and beef liver, etc.

14. Drink Herbal Tea

how to prevent insomnia

To prevent insomnia, drink some herbal teas such as chamomile, blueberry, or Valerian root tea about thirty minutes before you go to sleep. Herbs may support the function of your brain and they also help you sleep better by stabilizing your mood, calming your nerves, and reducing anxiety. Besides, they may help you prevent sleep difficulty and relax well at night.

15. Eat Snacks

how to prevent insomnia

A light snack before bedtime is a good idea for the solution how to prevent insomnia. Eating some snacks may make you boring but you will crave them more when choosing the favorite snacks. But be careful because you may get overweight if you usually eat high calorie foods or fatty foods before going to bed. Some healthy snacks are pop corn, low-fat milk, banana, unsalted almonds, oatmeal, whole grain cereals, cottage cheese, seeds, nuts, and so on. Avoid eating foods that are high in salt, fat, and sugar to prevent obesity.

16. Meditate More

how to prevent insomnia

Meditation is not easy to implement but you need time to practice it. Mediation is very good for improving happy thoughts, praising happiness, calming you, and making you more peaceful in mind. This is one of the most effective parts of yoga exercises that you should learn as soon as possible. You will not have to worry about insomnia issue anymore.

Learn more: How To Meditate Properly And Deeply for Beginners At Home

17. Take Care Bedroom Temperature 

how to prevent insomnia

Bedroom temperature is very important in supporting you sleep at night. Try to keep your room cool and it should not be too hot or too cold. Use air conditioning if possible. The best temperature for sleepers is about 65 and 72 degrees Fahrenheit. Especially, keep your room quite, dark, and clean as much as you can.

18. Use White Noise Generator 

how to prevent insomnia

With development of technology, white noise generator is one of the greatest products that can support you in progress of preventing insomnia as well as cure this sleep disorder without taking drugs. You can download soft music from the Internet and use white noise to play while you are sleeping. This method is very helpful if you have some symptoms of insomnia. You should learn how to ignore the unexpected sounds from outside of your house. Let say “I don’t care about it”.

19. Wear Comfortably 

how to prevent insomnia

Wearing uncomfortable clothes is also a reason that you will meet insomnia. Wearing the hard clothes will trigger you in rolling in the bed. It is not good in the summer because you may get excessive sweating. Choose the satin or cotton clothes to wear and comfy yourself when sleeping.

20. Technique With Pillow 

how to prevent insomnia

Pillow is for your head but it may be used for your legs. Place a pillow between your legs to make your spine comfortable. If possible, you can use another pillow for arm. By the way, you will reduce pain if you have lower back pain. Invest an orthopaedic pillow to help your neck more comfortable and help you have a good posture.

21. Use Scents 

how to prevent insomnia

If you like smelling natural scent, find out some favorite flowers and place them in your bedroom. This is also a good way to learn how to prevent insomnia as the nature is in your room now. You can redecorate your bedroom by this way or change bed position for difference. Spray some light perfumes on the pillow or mattress or you may take advantage of the natural scents such as lavender, peppermint, lemon, oranges, rose, jasmine, bergamot, chamomile, etc.

22. Take A Warm Bath

how to prevent insomnia

End your hard working day by taking a warm bath. Having a shower is the best time that can throw away the worries, anxiety from your mind. Add some natural or favorite scent into your bathing water like lavender oil, you will feel more convenient. Make sure that the water is warm enough; avoid the water that is too cold or too hot because it may wake up your body.

23. Drink Warm Milk 

how to prevent insomnia

Milk is full of calcium and it is very necessary for your bone growth. To prevent insomnia more effectively, you should drink a cup of warm milk before bedtime. It is a natural way to boost up melatonin production for your better sleep at night. Instead of drinking warm milk, you may get some chamomile tea, which also will satisfy your body.

24. Magnesium Intake 

how to prevent insomnia

Magnesium deficiency may cause insomnia as it will wake up your brain at night. To supply more magnesium, you should add magnesium-rich foods into the daily meals. You may choose almonds, pumpkin seeds, what germ, and green leafy vegetables. However, excessive magnesium intake may lead to some health problems such as heart block, bleeding disorders, kidney failure, etc. So you need to take care of the amount of magnesium intake.

25. Change Your Lifestyle

how to prevent insomnia

Your lifestyle plays an important role in helping you sleep better. If you want to prevent insomnia, changing your lifestyle is on the top of tips how to prevent insomnia. Turn off the TV, computer, or electronic devices. Do not use blue light in your bedroom because it causes you more difficult to fall asleep. To be cleaner and fresh from the body to room, your sleep will fall easier each night.

26. Do not Have A Long Nap 

how to prevent insomnia

Nap is very important in daytime; however, it will cause insomnia at night if you take long nap during day. If you feel too tired, you may have a mid-noon nap less than 30 minutes and avoid napping in the late afternoon. Insomnia problem will get worse if you usually have extra sleep on vacation or on the weekends. You will get insomnia at night if you have a long nap during the day. To break nap in day time, you should do some activities like chatting with friends, walking around, or reading news.

27. Do Not Sleep Too Early At Nigh

how to prevent insomnia

If you sleep too early in the evening, try to do something that wake up your mind and body. So try to sleep later about 30 minutes and wake up early in the morning. Do some other activities such as playing with your kids, walking shortly with your spouse, preparing clothes for the next day, etc.

28. Reduce Pain

how to prevent insomnia

Pain may cause difficulty sleeping at night or doing some daily works. If you want to sleep comfortably, try to eliminate pain of Parkinson’s disease, heart failure, kidney disease, diabetes, depression, ulcers, etc by getting consultation from the doctor or use some natural ways to get rid of pain. Some drugs or pills will cause insomnia so make sure to have prescription from the doctor.

To get more tips and tricks on health, you may go to our main Home Health page. After reading my writing of top 27 tips how to prevent insomnia naturally, I hope that you have already learned the most useful advices for better sleep and stay healthier. If you have any question, please leave your comments below and I will respond to you soon.

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