ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to Overcome Insomnia Problem Without Drugs

Updated on November 26, 2017
Source

In our active and restless environment, a significant number of people see sleep as a luxury and not a necessity. People have no trouble shelling out long hours on the job, then includes other pursuits that can transform a busy day into an exhausting experience. There are opposing forces at work, so we interrupt our mental and physical recharge and sacrifice the quality of our sleep. When we eventually sleep the night, our frantic minds aren't ready to rest.

Insomnia is a complex disorder often associated with several different factors. Addressing those factors needs lifestyle adjustments typically.

Whatever its cause, insomnia is regarded as the most common sleep problem among many people. Based on the National Sleep Foundation, 30 to 40 percent of adults said they are affected by periodic insomnia. About 10 to 15 percent express they have difficulty having a good sleep all the time.

As soon as insomnia attacks, one method we usually take is a prescribed sleeping aids. However, there are several other useful natural sleep treatments you can try. Lifestyle changes, food selections, and organic products can help you secure quality sleep.

Below are some effective insomnia help tips without the use of medications.

Source

Give home cures a try.

Boost melatonin - A hormone that helps control our sleep and wake pattern, a built-in pacemaker that handles the timing and induces sleep in humans. It stimulates drowsiness, decreases body temperature, slows metabolic rate, and sets the human system into sleep mode.

Studies on melatonin in people who have insomnia are numerous. One report showed that taking melatonin helped recover and improve sleep in those who have chronic insomnia. Other evidence indicates that melatonin does not help individuals with insomnia stay asleep. Melatonin is not controlled by the FDA and can end up having safety issues. Prescribed for those who have circadian rhythm problems, melatonin must never be given to small kids or take by someone on other medical treatments. It is advisable only to use melatonin under careful guidance by a doctor.

Warm milk - You can add a good flip on your natural insomnia remedy by taking warm milk before going to sleep. Milk provides an excellent source of calcium, which helps in the production of serotonin chemicals in the brain. Additionally, hot dairy may inspire relaxing and calming thoughts of your mom helping you get to sleep.

Sleepy-time treats - The excellent sleep-inducing foods are combos of protein and carbohydrates. A light snack of half a banana with a tablespoon of peanut butter or a wheat cracker with some cheese, take a bite on one of these tasty treats about 30 minutes before going to sleep.

Magnesium - Magnesium provides an essential part of the regulation of sleep. Recent studies have made clear that a low magnesium deficiency can limit the brain from settling down when you sleep. Possibly the most absorbable types of magnesium are magnesium citrate powder, easily obtainable in health stores. Try taking two doses, follow label recommendations, daily, with the second treatment right before sleeping. You can also get magnesium from food. Excellent sources include spinach, wheat germ, squash seeds, fish, and almonds.

Lavender - Studies have proved that lavender oil can make you relaxed and helps promote sleep in some people with insomnia. A warm shower using a lavender oil can loosen up your mind and body.

Valerian root - The healing herb valerian root is used to remedy sleep troubles from the time of early Rome and Greece. Valerian root is sedating and can help you drop off to sleep. Research on the usefulness of valerian for insomnia is various, however. When you try valerian as a sleep remedy, have patience and wait. It usually takes a couple of weeks for its sedating properties to occur. Check with your doctor before using valerian and comply with label instructions.

L-theanine - An amino-acid contained in green tea extracts, L-theanine helps to minimize stress and anxiety that interferes with sleep patterns. A 2008 study explained that L-thiamine lower heart rate and immune reactions to tension. L-theanine works by boosting levels of serotonin. It additionally creates brain waves that interact with relaxation. Before using L-Theanine, seek the advice of your healthcare provider regarding possible drug reactions

Source

Do some lifestyle adjustments.

Limit your TV time - To a lot of people, night-time lights can reduce melatonin and develop social jetlag, which mimics signs of having traveled to different time zones. Always keep your sleeping quarters as dark as possible. Move the TV out of your room and use a video recorder to record the late night shows for later viewing.

Use light clothes - This may be your exceptional suit. However, it alerts your mind that it's sleeping time.

Sleep on breathable fabrics - They can eliminate sweating, body odor, and skin itching - all of these can interrupt sleep.

Get up and try the light activity - If you can’t come to rest within half an hour, sleep specialists suggest you get up and leave your bedroom or try to read something to produce that drowsy feeling. Then come back to your bed to sleep after you feel sleepy again.

Do some physical exercise early - It’s entirely no hidden knowledge that exercise helps in restful sleep and good physical condition. However, research published in the journal Sleep found that the degree of activity and time of day it is done makes a noticeable effect. Analysts discovered that women who exercised not less than 30 minutes each morning, for seven days, experienced fewer problems getting to sleep than women who used not as much and later in the day. Morning exercise affects body rhythms that influence sleep condition.

The primary reason for these exchanges between exercise and sleep could be our body temperature. Your body temperature rises while doing an activity and requires up to 5-6 hours to come back to normal levels. Cooler body temperature leads to better sleep. Make sure your body cools off before going to bed.

Source

Room improvements are important.

Your bedroom must feel like a haven - Piles of clothes rolled on your bed, heaps of bills, or other casual mess will limit you emotionally and cause sleep problems. An undisturbed and well-arranged space will help you feel less stressed. To set up the pleasant sleeping climate, try the following solutions:

Maintain your room temperature - Between 65 and 72 degrees is the ideal temperature levels for sleep.

Make your room dark - Consider placing room-darkening curtains or cover your eyes to block light from the window or LED screens.

Buy a nice mattress - 1/3 of your life will be spent in bed, so it’s worth the investment.

Use a pillow that's comfortable for your head and neck - Bend test your pads; if you turn it in half and it stays in position, it’s too saggy.

Filter unnecessary sounds - Use a white noise machine. Your brain still hears things as you sleep.

Move appliances far off your bedroom - If you want a good, quality sleep, move your devices far away from your bedroom. Or better still, turn them all off. If you must use bedroom devices, prefer those activated with red light, which is less disrupting to melanin production than blue light.

These natural solutions work best for an occasional attack of insomnia. But, these shouldn’t be applied to severe sleep disorders. For people with insomnia that lasts for several weeks or longer, you should seek the advice of your doctor.

Video about insomnia by Dr. Josh Axe

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)