Published on September 10th, 2018 | by admin0
6 Natural Treatments for Insomnia – How to Get a Good Night’s Sleep
Getting a good night’s sleep may not seem like a big deal for most people. But, if you’ve spent the last few nights with less than three to four hours of sleep, you’ll understand how sleeplessness can affect your quality of life. You’ll spend the day feeling irritable, exhausted, dazed, and unable to function or focus on your job or any other activities. If this situation sounds familiar, know that you’re not alone and at least 25% of Americans need treatments for insomnia.
However, 75% of the people who have insomnia have been able to recover from the problem without the need for extensive medication or drastic measures. And, that’s a fact corroborated by the researchers at the Perelman School of Medicine at the University of Pennsylvania. They have presented their findings in a report at the 32nd Annual Meeting of the Associated Professional Sleep Societies LLC (APSS) that appears in the Science Daily.
To recover from insomnia and get your regular 8 hours of shut-eye, it is best that you work with your doctor to identify the causes of your particular kind of insomnia and work on eliminating those causes without the need for drugging yourself. Read ahead for some of the most effective treatments for insomnia that won’t involve you popping pills that could eventually become a habit.
1. Insomnia and Waning Hormones – The Connection You Never Knew About
Should you check with the experts at the Beverly Hills Rejuvenation Center, you’ll learn that waning hormones are often the cause of insomnia. If you’re nearing the age of 30 to 35, know that your endocrine system is producing less of the hormones that regulate sleep. To help you, the doctors may conduct a blood test to assess the exact imbalances. This test is essential because every person’s body is unique and the doctors must devise a customized treatment plan.
Once the results come in, you’ll receive a course of hormone supplements created from plants. These medications are safe to use and will not cause any side effects or adverse reactions. As your body’s imbalances are restored to their optimum levels, you might find that your sleep patterns are improving.
2. Relieve the Stress and Anxiety that Keeps Your Awake
Stress, anxiety, and depression are also key causes of insomnia. If you’re worried about that presentation tomorrow or the recovery of a loved one who is ill, it is understandable that sleep evades you. One of the most effective treatments for insomnia is to get rid of that stress and anxiety. Like HealthLine recommends, use simple remedies that can calm you down before you sleep.
For instance, try meditating for a while before bedtime. You could also consider combining this technique with aromatherapy. Use a diffuser for scenting your room with essential oils like cedarwood, bitter orange, Roman chamomile, sandalwood, or lavender. Breathe deeply as you meditate, and you might just find that it is a lot easier to fall asleep and stay asleep.
3. Calm Your Digestive System for Better Sleep
Check out this article on WebMD that talks about how digestive issues can cause insomnia. For instance, at least 15% of insomniacs woke up at night because of pain in the stomach while another 15% revealed that they routinely had Irritable Bowel Syndrome (IBS). Heartburn, acid reflux, and other digestive issues can also keep you awake at night.
Consider changing your dietary habits as an effective treatment for insomnia. Eat smaller meals, and avoid the foods and drinks that are known to cause digestive disturbances. Some of the foods include fried foods, garlic, coffee, spicy foods, and alcohol. You may also want to eat dinner early so your body has time to digest it completely before you turn in for the night. If you aren’t quite sure which are the foods that affect your digestion, keep a food diary and avoid the items for a few nights. If acid reflux is the main problem, try keeping the head of your blood elevated by 6 to 8 inches. You could also try sleeping on your left side.
4. Observe a Relaxing Bedtime Routine
Researchers on PsychCentral talk about how you can condition your body to fall asleep at a particular time every night. Try these tips like having your last cup of coffee or alcoholic drink at least 3 to 4 hours before bedtime. Follow the same rule for working out. Turn off all digital devices at least an hour before to give your mind time to unwind and relax. Take a warm shower or drink a glass of warm milk. Keep your bedroom dark, and consider turning on some soothing music. Wearing soft, comfortable nightwear can also help.
5. Your Body Needs an Optimum Temperature for Sleep
To be able to fall asleep, you need your room temperature to remain at 65 degrees. According to the National Sleep Foundation, your body temperature dips slightly when you start to feel sleepy and remains low all through the night. As morning approaches, at about 5:00 am, you experience a slight rise. One of the most effective treatments for insomnia is to maintain the right ambiance of your room. Even if you’re too cold, you may not be able to fall asleep. Wear socks to bed and make sure you have enough warm bedclothes.
6. Check Your Mattress and Pillows
A mattress that is too hard, lumpy, or uncomfortable in any way can make it hard for you to sleep. If you think that the mattress is sagging or uneven in any way, it might be time to change it. You may also want to change the sheets and air out the blankets regularly. An accumulation of allergens and dust in your bed can interfere with your breathing and wake you at odd times in the night.
Instead of taking medications and sedatives for sleeping that can have adverse effects on your body; you may want to explore the reasons behind your sleeplessness. and if it’s snoring, check out Smart Nora. Explore treatments for insomnia that can help you relax your mind and body so you can get the required rest you need each night, naturally.