How to Naturally Manage Insomnia
Written by Beatrice Walker / August 31, 2021
You know those people who can lie down and 30 seconds later they’re sound asleep? Well I am most certainly not one of those very lucky people. I recently learned that one of the symptoms of generalized anxiety disorder is insomnia, which unfortunately, I have struggled to manage for the majority of my life. Sometimes it takes me hours to fall asleep, sometimes I can wake up four or five times in the middle of the night, and sometimes I’ll wake up at the crack of dawn staring up at the ceiling as the morning light begins to creep into my room, unable to fall back asleep—the worst.
According to the American Academy of Sleep Medicine (AASM) as many as 35% of adults complain of having insomnia, and I can tell you firsthand that being one of those unlucky people definitely sucks. If you have trouble falling asleep, staying asleep, waking up too early, and waking up multiple times during the night, you may have insomnia.
There are several kinds of prescription sleep aids available, but getting a prescription can be difficult since many doctors hesitate to doll out these medications because of their possibly addictive qualities. Data from the Centers of Disease Control and Prevention (CDC) reports that 4% of Americans use a prescription sleep aid. Since I’ve had to deal with insomnia for so many years and haven’t always had access to prescription sleep aid medications (due to lack of insurance and other things), I had to find ways to manage my insomnia naturally. Read on for a list of tips that have helped me get better sleep.
Disclaimer: always consult your doctor if you need medical advice, diagnoses, or treatment.
Take melatonin and magnesium
Melatonin and magnesium are supplements that help regulate your natural circadian rhythm, but they don’t work instantly so don’t expect to fall asleep immediately after you take them. It is recommended to take both supplements at least one hour before you plan to go to bed.
2. Turn off electronics 1 hour before bed
Certain electronics with a screen emit blue light, which can throw off your circadian rhythm by tricking your body into thinking it’s still daylight. If you need to use electronics close to bed, try wearing blue light blocking glasses.
3. Avoid drinking liquids before bed
If you drink liquids before bed the chances that you will wake up and have to go pee in the middle of the night will increase. Try to avoid drinking large amounts of liquids a few hours before bed, and use the bathroom before going to bed to reduce the amount of times you’ll need to get up during the night.
4. Listen to binaural beats
Binaural beats are a type of sound therapy that utilize different frequency patterns which synchronize brain waves. According to the National Center for Biotechnology Information (NCBI) there have been studies shown that binaural beats can reduce stress and anxiety, and may influence the different stages of sleep. It is recommended to listen to binaural beats with headphones, but since that would be difficult to do while sleeping, I just play them softly on my phone.
5. Use lavender essential oil
Lavender is a very commonly used sleep aid and can be used several ways. I have a diffuser so I like to add a few drops into it before I go to sleep, or you can apply it topically, or use it as a mist and spray it on your pillows.
Sources:
Insomnia. (2020). https://sleepeducation.org/sleep-disorders/insomnia/
Jirakittayakorn, N., & Wongsawat, Y. (2018). A Novel Insight of Effects of a 3-Hz Binaural Beat on Sleep Stages During Sleep. Frontiers in Human Neuroscience, 2018; 12: 387.
Meadows, A. (2021). How magnesium can help you sleep. Sleep Foundation. https://www.sleepfoundation.org/magnesium
Prescription sleep aid use among adults: United States 2005-2010. (2013). https://www.cdc.gov/nchs/products/databriefs/db127.htm