Sound sleep is the foundation of health and well-being. But what if you have to toss and turn every night, mentally going over your problems like a coin collector looking for a rare piece? Just as with the help of a coin identifier you can find valuable finds, so correctly selected methods of fighting insomnia can give you invaluable rest. If instead of getting a good night's rest, your nights are spent worrying, tossing and turning, it is a signal that it is time to reconsider your way of sleeping. So, here we will tell you how to defeat insomnia naturally, without medication, using scientific and proven methods.
What Insomnia Means and Its Impact on Life
A disorder when a person has difficulties with sleep, cannot maintain sleep, or wakes up too early feeling tired is called insomnia. According to research by the World Health Organization (WHO), about 35% of adults suffer from temporary or chronic sleep disturbances. This condition can lead to decreased concentration, poor mood and even health problems (including even a weakened immune system and cardiovascular disease).
Interestingly, in sleep, the brain processes the information received during the day, as if sorting it into “folders”. Research shows that insomnia can disrupt this process, causing memory and learning difficulties.
But before fighting insomnia, it is important to understand its causes. It could be stress, poor daily routines, using gadgets before bed or even lack of physical activity. So let's understand them in more detail.
Causes of Insomnia
Stress and anxiety. Stress is the main enemy of sleep. When thoughts are constantly swirling around problems, the brain stays active, not enabling the body to relax.
Lights and gadgets. Blue light from screens suppresses the production of melatonin, a hormone that regulates sleep. Especially dangerous is the use of smartphones or laptops an hour before bedtime.
Violation of sleep patterns. Irregular bedtime and wake-up times disrupt circadian rhythms, making it harder to fall asleep.
Physical inactivity. People who move little during the day are more likely to experience insomnia. Lack of physical activity causes the body to simply not tire enough for adequate rest.
Sleep Improvement Tips: Everything You Need to Consider
Healthy sleep is more than just rest, it is the foundation of physical and mental health. In the modern world, where stress and information overload have become part of everyday life, the problem of insomnia is a concern for millions of people. Hence, below we offer the best practices for fighting insomnia without medication so that you, by optimizing your lifestyle step by step, can find precious peace and deep sleep.
Optimize Your Sleep Environment
Your room (or environment in common) has a huge impact on the quality of your sleep. So, your bedroom should be a place of peace, comfort and relaxation.
And the first thing you need to pay attention to is the air temperature. According to the results of some studies, a temperature of 18-20°C is ideal for sleep, as cool air helps to lower body temperature, which is necessary for the body to enter the deep sleep phase.
Tip: If your home is too warm, try using a fan or a light cotton blanket that doesn't overheat the body. In winter, it is important to maintain a balance: use warm pajamas or heating pads in a cool room.
The second most important thing is lighting. Avoid bright and especially blue light (from smartphone, tablet or computer screens) two hours before bedtime. It suppresses the production of melatonin, the sleep hormone.
Lifehack: Install nightlights in your bedroom with adjustable warm light. This will create a cozy atmosphere and prepare your brain for rest.
Moreover, never neglect a comfortable bed. The mattress and pillow play a key role. A medium-firm mattress is ideal for most people, while an orthopedic pillow supports the neck and spine. Air your bedding regularly and wash it at least once a week.
Manage Daily Routines and Sleep Patterns
The body likes regularity. A regular sleep schedule helps your biological clock run smoothly, improving the quality of your night's rest. Try to go to bed and get up at the same time, even on weekends. This strengthens your internal biorhythms and makes it easier to fall asleep.
You should also pay special attention to your evening rituals. Create your own rituals before bedtime. An hour before bed, avoid work, social media browsing, and intense workouts. Instead, engage in relaxing activities.
Example of an evening routine:
Take a warm shower or bath with lavender essential oils.
Drink a cup of herbal tea (such as chamomile).
Spend 10-15 minutes on a favorite hobby, such as sorting through your coin collection to take your mind away from the day's worries and prepare your mind for rest.
Try Relaxation Practices to Combat Stress
Stress is one of the biggest enemies of quality sleep. Constant tension and anxious thoughts interfere with relaxation, increasing cortisol levels in the body and disrupting the body's natural sleep preparation processes. However, there are many methods to help you manage to stress and get in the mood for rest.
Breathing exercises
Practicing “4-7-8” helps you relax quickly:
Inhale through the nose for 4 seconds.
Holding your breath for 7 seconds.
Slowly exhale through the mouth for 8 seconds.
Tip: Repeat the technique 3-5 times to slow your heart rate and help calm your nervous system.
Hobbies for Relaxation
One way to manage stress and set yourself up for relaxation is to take up a hobby that requires focus, but not undue exertion. An example would be sorting coins or learning about their history.
Why it works:
Monotonous activities, such as shifting coins or cataloging them, distract you from anxious thoughts.
Learning about the history of coins promotes memory and broadens the mind, making the process not only relaxing but also rewarding.
Numismatists and anyone interested will benefit from utilizing modern technology. For example, due to using the Coin ID Scanner app users can simplify the process of identifying coins, as well as maintaining a digital catalog of them. So, the app makes the hobby even more fun and accessible.
Choose Foods and Drinks that Promote Better Sleep
There are foods that help relax the body, stimulate the production of melatonin (the sleep hormone) and improve the overall quality of sleep. You can find them in the table below and adjust your diet to include them.
Table of foods for a good night's sleep
Product | Useful property | How to consume |
Bananas | Rich in magnesium, relaxes muscles | One banana as an evening snack |
Nuts (walnuts) | Contains melatonin, improves sleep quality | A handful (about 30 grams) before bedtime |
Chamomile tea | Calms the nervous system | 1 cup 30 minutes before bedtime |
Honey | Increases insulin levels, promotes relaxation | A teaspoonful in warm tea or milk |
Oatmeal | Rich in tryptophan, stimulates melatonin production | Light dinner with milk or nuts added |
Additional tips for eating before bedtime:
Eat dinner at least 2 to 3 hours before bedtime. This will give the body time to digest the food.
Avoid strong spices and large amounts of sugar as they can excite the nervous system.
Drink water in moderation to avoid night wakings.
Sleep Calmly
Fighting insomnia requires a systematic attitude and patience. So, create a comfortable sleeping environment, follow your daily regimen and try some relaxing practices to regain quality rest. And remember: hobbies, such as coin collecting, can become not only a hobby, but also an effective therapy for mind and body.