Routines to Cure Insomnia in 10 Minutes

Insomnia, the inability to fall or stay asleep, is a frustrating condition that affects millions of people. While there are medications that can help, many people prefer natural remedies that don’t come with side effects. The good news is there are several quick and easy routines you can implement before bedtime that can help cure your insomnia within 10 minutes or less.

Do Breathing Exercises

One of the fastest ways to relax both your mind and body before bed is to do some simple breathing exercises. Try counting to 5 as you slowly inhale, hold your breath for 2 counts, then exhale for 5 counts. Repeat this cycle 5-10 times focusing on making your exhale longer than your inhale, which activates your body’s relaxation response.

You can also try alternate nostril breathing. Use your right thumb to close off your right nostril and inhale through the left. Then close off your left nostril with your right ring finger and exhale through the right side. Inhale right, close, exhale left. Repeat this pattern for 2-3 minutes which has a calming effect on the nervous system.

Listen to Soothing Music

Listening to relaxing, gentle music is an excellent way to calm a racing mind before bed. Create a 10 minute playlist of slower tempo songs that have calming melodies and nature sounds. Some genres that can be particularly effective are classical, ambient electronica, acoustic folk, and native flute music. Pick songs with simple arrangements rather than a lot of complex instrumentation. Listening while doing deep breathing can enhance relaxation even more.

Try Calm Visualization

Your brain has trouble sleeping when it’s overactive, so visualization techniques can help clear your mind. For 10 minutes before bed, close your eyes and picture yourself in a peaceful setting like a quiet beach, a lush forest, or sitting beside a tranquil lake. Engage all your senses – see the vivid colors, hear the soothing sounds, feel the warm sun on your skin. If anxious thoughts intrude, acknowledge them and then bring your focus back to the calming visual.

Take a Warm Bath

Warm baths are renowned for their relaxing, insomnia-fighting abilities. The warm water eases tense muscles while bath salts like Epsom or lavender provide soothing aromatherapy benefits. Follow a warm bath routine 20-30 minutes before bedtime by soaking with calming music or an audiobook playing in the background. The drop in body temperature after getting out of the bath also triggers drowsiness.

Try Yoga Poses

Gentle, restorative yoga postures are terrific insomnia fighters. Start your bedtime routine by holding Downward Facing Dog and Child’s Pose for 2-3 minutes each – these invert the body and quiet the mind. Move into Legs Up the Wall for 5 minutes which uses gravity to increase blood flow to the upper body and head. Finish with a seated posture like Bound Angle or Waterfall pose which open the hips and stretch the back. These yoga poses enacted mindfully are highly effective at reducing stress and anxiety.

Diffuse Calming Essential Oils

Aromatherapy using essential oils like lavender, bergamot, clary sage, and chamomile can create a peaceful environment that fosters sleep. Diffuse 5-7 drops in your bedroom 10-15 minutes before your target bedtime and keep it going overnight. The soothing scents send signals to your brain that it’s time to unwind. Some people find rubbing diluted oil right before bed on pressure points like the temples, wrists, neck, and chest especially calming.

Listening to your body’s need for quality sleep and winding down with any of these quick, natural insomnia cures can reset your sleep schedule within a matter of days. Be patient and consistent with your new 10 minute bedtime routine and you’ll see your insomnia start to disappear.

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