Cherries for insomnia

Beat Insomnia in 3 Steps and Sleep Well

Is your sleep disturbed? Don't Worry, you can beat insomnia in 3 simple steps and sleep well throughout the night every night. Make these steps as your daily routine for a couple of weeks and then you may not even go through this routine as you begin to sleep well.

There are millions of people around the world who simply can't sleep well. Some people with extreme cases of sleep disturbances can't sleep at all during the night. This disturbing phenomena of inability to sleep well is a modern day occurrence. Most cases of sleep problems are lifestyle disorders.

Let us first understand the causes of sleep deprivation before getting to the 3 step formula to beat insomnia...

Why Can't You Sleep Well?

You may be tired and yet can't sleep as compared to the most other tired people who would immediately begin to doze off as soon as they hit the bed. Or you may wake up doing the night so many times that takes toll on your mood and energy and health. You may not be able to do your job well and can't focus even during the day.


Let us properly understand why can't you sleep well, So that we can solve the problem and begin to sleep well. The condition of not being able to sleep well is called insomnia.

Whether you are sleeping well or not sleeping well is not defined by how long you sleep, but is defined by how well you sleep.

If you are feeling one or more of the following sleeping conditions then you're not sleeping well

  • Waking up during the night
  • Not able to sleep after waking up
  • Find it difficult to sleep even after being tired
  • Drowsy and fatigued during the day
  • Can't concentrate during the day
  • Not feeling refreshed after waking up in the morning
  • Taking sleeping pill to get sleep

Some of the main causes of insomnia or not being able to sleep well are as under:

1. Other Sleep Disorders

other sleep orders such as sleep apnea, restless leg syndrome, jet lag and some sort of circulation problems can cause sleep disturbances

2. Medical Conditions

Other medical conditions such a as as tomorrow, allergies, hyperthyroidism, acid reflux, kidney disease, Parkinson disease and cancer can cause sleep disturbances.

3. Psychological problems

Some pshychological problems that can cause anxiety and depression may cause sleep distubances. Anxiety and depression are the two of the main causes of insomnia. In addition other emotional stresses such as anger, grief and worries can also cause sleep disturbances.

4. Medications

Many prescription drugs such a as antidepressant , medications for high blood pressure treatment , stimulant for ADHD treatment and oral contraceptive scan cause sleep disturbances.

Other causes of your insomnia can be

  • Your room is not dark enough - makes sure that the room lighting conditions are conducive to sleep
  • You are exercising too late - Stop exercising 3 hours before going to sleep
  • Drinking alcohol late during the night - Avoid drinking alcohol 3 hours before going to sleep
  • Room is too warm - Ensure room temperature is comfortable to sleep well
  • Drinking caffeinated beverages during the day and the caffeine is still in the system
  • Watching TV before going to bed - Do not strain your eyes a couple of hours before going to the bed
  • Mind is working on problems solving - Stop excessive brain work a couple of hours before going to sleep
  • Eating food particularly proteins too close to sleeping time - No food 2 hours before going to the bed
  • Smoking before bedtime - Stop smoking from the evening

Why Do We Need Sleep?

Sleep is a very critical function of our well being. Our mind and body do not shut down during sleep as we might think, but both the mind and body are doing important functions to keep us healthy and energetic.

Sleep does a lot of reprocessing and restoration work to keep us rejuvenated during the day time.

Generally we need 8 hours of good night sleep for the brain to do its job to grow muscles, repair tissues, synthesize hormones and many other restoration and rejuvenation processes. Scientists still do not understand why the body needs such long periods to do all that but it is clear that a good night sleep is critical to remain healthy.

During the growth and learning period of our life we need more sleep. That is why children who are building up language learning, motor skills and social acumen need more sleep ranging from 11-14 hours.

Some people try to sleep longer hours, if they have not slept well for the last few days. This might work for a day, but you can't do debit and credit balancing of sleep for the brain to do its job of restoring and rejuvenating efficiently. You simply need to sleep well everyday.

So, if you are sleep deprived for more than a couple of days then you should get alert and begin to find ways to restore your regular 8 hours of sleep.

3 Steps to Sleep Well and Beat Insomnia

If medical conditions, if any, have been ruled out, then the following 3 step method will help you to sleep very well

Step 1. Eat Cherries

Eat a handful of cherries one hour before going to bed. Cherries contain melatonin that helps getting sleep. It is the same hormone that is naturally produced in your body to regulate sleep patterns.

To get good sleep you should finish your dinner about 2 hours or more before the bedtime. There is only one exception: eating handful of cherries only when your sleep is disturbed.

You don't have to eat Cherries once your regular good night sleep is restored.

Step 2. Hot Bath

Just before going to the bed, get into a hot water bathtub and steep there for 10-15 minutes. This will relax your muscles and your mind.

Step 3. Spray Lavender on Your Pillow

Fragrance of lavender acts as a catalyst for sleep. Spray lavender on the pillow and go to bed

These 3 steps will help you to restore goodnight sleep, particularly if your sleep deprivation or insomnia is caused by your lifestyle disorders.

Ensure that your lifestyle disorders are brought back to order. The cause must be removed for permanent solution. The above 3 steps are transitional solutions to sleep well and give you the time to make these lifestyle changes.