- Diseases, Disorders & Conditions
How to Overcome Insomnia Problem Without Drugs
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.
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
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.
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.