Effective Natural Cures to Insomnia
Insomnia takes a toll on your energy, mood, and ability to function during the day. Chronic insomnia can even contribute to health problems such as heart disease, high blood pressure, and diabetes. But you don’t have to put up with insomnia. Simple changes to your lifestyle and daily habits can put a stop to sleepless nights. Below is a short list of the most effective natural cures to insomnia.
Published on: Mar 3, 2016
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Effective Natural Cures to InsomniaHave you been struggling to get to sleep even though you are tired? Or do youexperience waking up in the middle of the night and cannot go back to sleep? Doyou anxiously stare at the clock and wondering when will you get to sleep? If so,you’re in good company. Insomnia is a very common sleep problem. It’sfrustrating to toss and turn during the night, only to wake up bleary-eyed at thesound of the alarm and drag through the day exhausted.Insomnia takes a toll on your energy, mood, and ability to function during the day.Chronic insomnia can even contribute to health problems such as heart disease,high blood pressure, and diabetes. But you don’t have to put up with insomnia.Simple changes to your lifestyle and daily habits can put a stop to sleepless nights.Below is a short list of the most effective natural cures to insomnia. 1. Use a sleep diary to identify habits that may cause your insomnia. Keeping a sleep diary is a helpful way to pinpoint habits and behaviors contributing to your insomnia. All you have to do is jot down daily details about your daytime habits, sleep routine, and insomnia symptoms. For example, you can keep track of when you go to sleep and when you wake up, where you fall asleep, what you eat and drink, and any stressful events that occur during the day.Effective Natural Cures to Insomnia Page 1
2. Adopt new habits to help you sleep. Make sure your bedroom is quiet, dark, and cool. Noise, light, and heat can interfere with sleep. Try using a sound machine or earplugs to mask outside noise, an open window or fan to keep the room cool, and blackout curtains or an eye mask to block out light. Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends. Get up at your usual time in the morning even if you’re tired. This will help you get back in a regular sleep rhythm. Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m. Avoid stimulating activity and stressful situations before bedtime. This includes vigorous exercise; big discussions or arguments; and TV, computer, or video game use. Turn off all electronics at least an hour before bed. Limit caffeine, alcohol, and nicotine. Stop drinking caffeinated beverages at least 8 hours before bed. Avoid drinking in the evening. While alcohol can make you feel sleepy, it interferes with the quality of your sleep. Quit smoking or avoid it at night, as nicotine is a stimulant. 3. Learn to relax your body. Develop a relaxing bedtime routine. As a start to your relaxation practice, develop a calming bedtime routine. Focus on quiet, soothing activities, such as reading, knitting, or listening to soft music. Keep the lights low. Abdominal breathing. Most of us don’t breathe as deeply as we should. When we breathe deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, it can actually help our parasympathetic nervous system, which controls relaxation. Close your eyes, and try taking deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth. You can try making each exhale a little longer than each inhale. Progressive muscle relaxation. Progressive muscle relaxation is easier than it sounds. Lie down or make yourself comfortable. StartingEffective Natural Cures to Insomnia Page 2
with your feet, tense the muscles as tightly as you can. Hold for a count of 10, then relax. Continue to do this for every muscle group in your body, working your way up from your feet to the top of your head. 4. Use an effective natural sleep supplement for insomnia. While scientific evidence is still being gathered for alternative sleep remedies, you might find that some of them work wonderfully for you. The supplements with the most evidence supporting their effectiveness in curing insomnia are melatonin, valerian and 5HTP. Melatonin. Melatonin is a naturally occurring hormone that your body produces at night. Melatonin helps regulate your sleep-wake cycle. Melatonin is also available as an over-the-counter supplement. While melatonin doesn’t work for everyone, it may be an effective insomnia treatment for you—especially if you’re an extreme “night owl” with a natural tendency to go to bed and get up much later than others. Valerian. Valerian is an herb with mild sedative effects that may help you sleep better. However, the quality of valerian supplements varies widely. 5-HTP (from 99% Griffonia seed extract). Griffonia simplicifolia is a natural source of 5HTP (5-Hydroxytryptophan) and recently has been famously used as one of the most effective natural remedies to sleep. It is an enhancing amino acid that is a highly absorbable type of tryptophan and works with the body to convert serotonin to melatonin. Aside from insomnia, it is also commonly used for migraine headaches, weight loss, mild depression and has been demonstrated to reduce the pain and anxiety associated with fibromyalgia.Effective Natural Cures to Insomnia Page 3