ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How To Treat Sleep Insomnia Naturally

Updated on May 11, 2019
Grant Nichol profile image

For more information and help on Health And Fitness for women visit our blog.

Most of us at some point in our lives have had difficulties sleeping. We all know the feeling of having to get up and face the world after a restless night. For some people, however, problems with sleep are more prolonged. In this article, we look at how to treat sleep insomnia naturally.

What is insomnia?
Insomnia can be defined as an inability to fall asleep or stay asleep throughout the night. The term insomnia is actually measured by the quality of sleep a person experiences each night and how they feel waking up. If a person falls asleep after 10 minutes, but then wakes up several times in the night and feels tired all day, it's likely they are suffering from insomnia.

How many people are thought to have insomnia?

It is reported that around 60 million Americans suffer from insomnia each year. Further to this, it is reported that as many as 1 in 3 people has suffered from mild insomnia at some point.

What causes it?

There are many factors that can cause a person to experience insomnia. The condition itself is not a single classified sleep disorder, but usually a product of one of the following underlying factors:

  • Anxiety, stress, and depression
    Are you going through a difficult time right now? Do you suffer from bouts of anxiety/stress? One of the most common causes of poor sleeping patterns is due to problems with emotional and psychological wellbeing. Speaking to a trained professional in this field can help you take the right action to treat these problems.
  • Medication
    Many forms of medications can interfere with a person's sleeping patterns and cause insomnia. Contraceptives, high blood pressure, antidepressants, caffeine pills and cold and flu tablets can all interfere with the bodies natural sleep process.
  • Physical Health Conditions
    Health conditions that can cause chronic pain such as arthritis and fibromyalgia can cause insomnia. Similarly, problems that cause itching may also disturb a person's sleep and cause insomnia.
  • Sleep Disorders
    Sleep apnea is a breathing disorder that affects many people whilst they sleep. Sufferers often experience disruptions to their breathing patterns throughout the night. In some cases, a person who has the disorder can stop breathing hundreds of times during the night.
    Restless legs syndrome is a condition whereby a person experiences urges to move their legs during the night. Symptoms are usually most severe during the night. Narcolepsy is a rare long term condition that can cause a person to fall asleep at random times during the day. It is due to this that the brain is not able to form a regulate a normal sleeping cycle which can lead to a person suffering from insomnia.

Sleep deprivation health effects
Sleep deprivation can have many negative health factors such as:

  • Decreased Memory/ learning — Lack of sleep impairs an individual's ability to focus on tasks and learn efficiently. Sufficient sleep is needed to consolidate a memory so that it can be recalled in the future.
  • Heightened feelings (emotions) - Sleep is vital in the healthy functioning of an area in the brain known as the amygdala which regulates emotions. Lack of sleep can cause the amygdala to produce heightened feels of anger, anxiety, and fear.
  • Weakened immune system- Lack of sleep has the same effect on the bodies immune system as physical stress or illness.
  • Poor brain cognition-Studies have shown that just one night of fewer than 6 hours of sleep affects the brain's ability to think clearly and make decisions. This is one of the reasons it is important to get a lot of rest before a big event or prior to making important decisions.
  • Increased likelihood of obesity- Sleep deprivation health effects have been highlighted by recent studies that have shown that people who sleep less than 7 hours each day are more likely to gain weight. This is believed to be because people who are sleep deprived have lower levels of leptin which is the chemical that makes a person feel full.

How can I sleep through the night without waking?
If you have been having problems with sleep try not to stress. There are many treatment options out there today. We have provided a list of the most common treatment options and look to provide answers on how to treat sleep insomnia naturally.

  • Relaxation training can teach a person to tense and relax muscles in different areas of the body. This, in turn, will help to calm a person's body and induce sleep. Other techniques that help with sleep are mindfulness, meditation techniques, and breathing exercises. Audios can also be used before bedtime to relax a person and guide them into sleep.
  • Cognitive behavioral therapy (CBT) can be used to shift a person’s thought patterns into something more healthy. For example, if a person finds themselves thinking in a negative way before bedtime, they can shift the thought process into a more rational positive outcome. (This takes practice but can be done)
  • Exercise has been proven to improve overall health and reduce feelings of anxiety/stress. If a person is finding it difficult to sleep due to stress a regular exercise program can help them feel calmer.
  • Remedies such as chamomile, lavender oil, melatonin, St John’s Wart, Passionflower, and Kava root can all be used to help with sleep.
  • The Sleep Insomnia Program is a program that was created by Christian Goodman, an ex insomnia sufferer who suffered from sleep problems for years. His program focuses on a natural approach to curing insomnia and he impressively claims that as many as 9 out of 10 people that try the exercises in the program go on to cure insomnia they experience. If you’ve ever asked yourself how can I sleep through the night without waking this program will provide more information.

Medication

There are various forms of medication today on the market that can help with treating insomnia. Medications such as zolpidem, zaleplon, eszopiclone, and ramelteon can all be prescribed by your doctor to help treat insomnia. We must stress that medication will not cure your insomnia over the long term, and should only be used for the short term. The problem with the medication is that it can become addictive and does not tackle the root cause of why you are not sleeping well. We recommend that you use a natural approach for treating your insomnia.

We hope that the above article has provided you with information on how to treat sleep insomnia naturally. Sleep deprivation health effects associated with insomnia can cause health problems for an individual. Nevertheless, take positivity in the fact that you can take the correct steps today to treat your sleep insomnia naturally. If you have any questions please drop them in the comment section below and we will respond.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2019 Grant Nichol

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://maven.io/company/pages/privacy

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)