Sleeping pills and over the counter medicines for sleep can be addictive, have nasty side effects, can even be dangerous. But don’t worry because there are kinder and in the long run more effective solutions to cure your sleep troubles. Here are six of my favourite natural remedies for insomnia that can help you fall asleep naturally.
(Valeriana officinalis)– This is a herb that has been used for insomnia for a long time. There have been clinical trials done with Valerian, however the trials are inconclusive. In spite of that, Valerian is encouraging as it does not cause grogginess in the morning and it is believed to not cause addictions. Valerian should always be taken with care and with the supervision of a medical provider.
Melatonin is natural because it is a hormone that is found in the body. People who take Melatonin should take it about half an hour before they would like to sleep. One study done by the University of Alberta concluded that no significant side effects were found in people who use Melatonin for 3 months or less.
Melatonin should not be taken by women who are pregnant or nursing. Also people who suffer from the following should not take Melatonin, depression, autoimmune diseases, schizophrenia, or any other serious illnesses.
One of the most effective ways of ensuring that the body is able to gain the rest that it needs is by practicing relaxation techniques before going to bed. Relaxation techniques should be performed about 20 minutes before going to bed and they can range from yoga to meditation. Some people also use visualization as a technique, for example they may picture themselves relaxing on a beach. Combined with deep breathing, this is one of the most powerful natural remedies for insomnia.
What enters the body can and does effect all aspects of the bodies performance, including sleep. By eating healthy a person should be able to sleep better and therefore, gain more rest. Caffeine is not something that should be consumed by the body. Caffeine is known to effect a person’s sleep pattern, which may result in restlessness and insomnia. Too much sugar is also bad for the body. Sugar can effect sleep because in the middle of the night your person blood sugar levels may fall if you are used to consuming a lot of sugar.
Foods that can be natural remedies for insomnia are things like carbohydrates, such as whole grain crackers or other healthy carb foods, and magnesium rich foods. Magnesium naturally helps the body sleep, so eat foods high in it, such as almonds, legumes, wheat bran, and whole grains. When people do not have enough magnesium in their bodies, it often results in loss of sleep, constipation, irritability, and muscle tremors or muscle cramps.
Drinking things like lemon balm tea and chamomile tea can also help many people who have trouble winding down.
Light exposure is a large factor in when the body wants to go to sleep or wake up. If you have a hard time falling asleep at night you may need more light in the morning. One of the first things you should do in the morning is take a walk. If your problem is waking up too early in the morning however, you will benefit from exposing yourself themselves to more light in the afternoon. A walk in the afternoon would also be beneficial. Some people find that getting light therapy products is a great natural remedy for insomnia, particularly those who live in countries where sunlight is limited in winter.
Exercise is a great for encouraging sleep. When people do not exercise enough, their bodies may experience a lack of sleep due to muscle tension and stress build up. On the other hand, too much exercise right before bed is not good either, as it increases the bodies adrenaline which makes it hard for the person to sleep. So exercise daily, but not too much at night.
If you already do the tips above and still can’t sleep, you could well benefit from retraining your brain patterns. As an insomniac you probably fear going to sleep, or rather laying awake in bed, and this and other learned behaviours could actually be making things worse.
I had this problem, and to retrain my brain patterns I tried a sleep course I found online called sleeptracks. It works by listening to specially designed relaxation tracks which also have something called isochronic tones worked into it. These isocronic tones along with the relaxing and comforting words of the cd are what reprogramme your brain, and I have had good success with it.
The nice thing about it is that you don’t have to keep using it forever. I felt the benefits quite quickly but kept listening for about 6 months and I generally sleep very well. Listening to sleeptracks has helped me gain a good night’s rest.
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