Insomnia Treatment: Treat Insomnia Using Natural Remedy
Insomnia is a common condition that affects many people. Being unable to sleep well or stay asleep can have quite a negative impact on your quality of life, not to mention the toll it takes on your physical and mental health. Fortunately, there are many ways to treat insomnia naturally so that you can finally get the rest you need. This blog post will outline three different approaches for treating insomnia using natural remedies.
To help you address your insomnia and get the sleep you need, let's first look at what contributes to insomnia in the first place.
What Causes Insomnia?
First of all, it's important to understand that insomnia is not a single condition but rather a symptom of various underlying disorders and conditions. Insomnia is a sign that something else isn't right in our body or mind that needs to be addressed. For example, some people experience insomnia as a result of poor lifestyle choices (e.g., eating poorly). However, other causes are not so simple to pinpoint. The most common causes of sleep disturbance include: Stress : Stress is one of the most common factors contributing to sleeping problems. It can disrupt your circadian rhythm and make it hard to fall asleep, stay asleep, and/or wake up feeling refreshed. Stress is also a factor for people who suffer from insomnia as a result of an underlying condition.
Sleep disorders : Sleep disorders commonly cause sleeplessness, including sleep apnea, restless leg syndrome and other conditions that lead to short or disrupted sleep.
Physical health issues : Physical illnesses, including some heart conditions, arthritis and gastrointestinal disorders can disrupt your ability to get good quality sleep.
Emotional concerns : Emotional or mental health issues may also contribute to insomnia. Depression or anxiety are common causes of sleeplessness. (For more information on how stress and depression affect sleep, see this article on my blog.)
Here are a few other factors that can contribute to insomnia. (Keep in mind that some of these may also be contributors to other conditions.)
Caffeine : Consuming caffeine late in the evening can delay your body's circadian rhythm, making it hard for you to fall asleep at night. Also, caffeine is a stimulant and can cause you to stay awake for longer periods of time. Drinking coffee or caffeinated beverages within two hours before bedtime is said to worsen sleep quality and can also lead to problems sleeping for some people. For example, some people who consume caffeine late in the day might have difficulty falling asleep at bedtime because of the stimulant effect of caffeine.
Alcohol : Alcohol can be a factor in insomnia when you're trying to get to sleep or stay asleep. Alcohol tends to disrupt your sleep patterns by acting as a sedative, causing you to fall asleep or wake up after shorter periods of time. It also disrupts the quality of your sleep because it may cause you to wake up frequently throughout the night.
Exercise : Not only does exercise help us feel better and be physically healthy, but it can also help us relax and feel less anxious about bedtime. However, too much exercise late in the day can lead to sleep problems.
Stimulants : Caffeine and alcohol may also contribute to insomnia when you drink too much coffee or alcohol late in the day. Many people also experience insomnia after using stimulant medications, such as Ritalin and Adderall, which are used to treat ADHD. However, this is not an inevitable result of using these medications, since you may see an improvement in your sleeplessness after the medication has been discontinued. (For more information on how stimulants can contribute to insomnia, see this article on my blog.)
Lack of sunlight : Researchers have found that lack of sunlight exposure can contribute to sleep disturbance. In other words, you may need more sunlight to actually sleep well at night. Many people don't realize that exercise, the sheer act of being outside in the sunlight and other things can help them sleep better.
To help you decide what's causing your insomnia and what symptoms you should address first, take this Insomnia Quiz.
Natural remedies for treating insomnia are not all about prescription medication. In fact, many natural approaches for treating insomnia have been found to be quite effective. This list includes:
Foods : Foods high in melatonin (such as soybeans) may decrease your body's levels of melatonin and make it harder for you to fall asleep or stay asleep when it's time to get some rest. Many people are also sensitive to gluten, dairy and caffeine. For many people, reducing their intake of gluten and dairy and avoiding caffeinated beverages in the evening can help them reduce or even eliminate their sleep problems.
Light exposure : Exposure to sunlight when you wake up and before bed can help regulate your circadian rhythm, helping you fall asleep easier at night. (This is one of the reasons why getting outdoors every day is so important.) You can also use a device called a light therapy box , which simulates sunlight and may be helpful for treating insomnia. Just try not to use it too close to bedtime since it could interfere with your body's natural sleep rhythms.
Herbs and supplements : A variety of herbs and supplements have been found to be effective in treating insomnia. These include valerian, passion flower, California poppy and kava. (Read more about these herbs here .) However, it's important to note that it may take some time for your body to adjust to the herbal remedies you take. Therefore, if you decide to try an herbal remedy for insomnia, start with a small amount and gradually increase the amount until you see an improvement in your sleep. Some people find that it can take anywhere from 4-8 weeks before they notice any changes with herbal remedies.
Another strategy is simply to "listen" to your body. If you're having trouble falling asleep or staying asleep at night, there are several things you can do to help your body transition to sleep faster and get better quality sleep. Some of these pointers include:
Do something relaxing : Take a long hot bath, read a good book or listen to soothing music.
Avoid caffeine : Avoid the use of caffeine late in the day since it can disrupt your circadian rhythm and make it harder for you to fall asleep. Also, avoid caffeinated beverages within two hours before bedtime as this can lead to insomnia .
Establish a sleep schedule : Establishing a regular bedtime schedule can help you sleep better and feel more refreshed in the morning.
Exercise : Exercise actually helps you feel better and fall asleep easier. It's best to exercise in the morning or the afternoon, which may help you wind down before bedtime.
Get sunlight : Exposure to sunlight can help regulate your circadian rhythm and may also have a positive effect on your overall health and well-being.
Take a warm bath : A hot shower or bath can relax your mind and body, helping you fall asleep easier at night.
Avoid smoking : Nicotine is highly addictive and can make it hard for you to get enough rest at night if you're a smoker. If you do smoke, try quitting .
Conclusion
I hope this blog post has given you some insight into why you might be experiencing symptoms of insomnia and what you can do about it. Many of the common sleep disorders, such as insomnia and sleep apnea, have physical causes which can be addressed with good health insurance coverage. However, sometimes psychological factors are at play as well. For these types of problems, many people turn to non-conventional remedies to help them feel more relaxed and get a good night's sleep. But before you try any new natural remedies for insomnia, it's important to consult with your physician about the risks involved with using alternative medicine for treating insomnia.