Insomnia can be a root cause of several sleeping disorders. The most common one happens when you lie in your bed for hours, turning from side to side, unable to fall asleep.
Are you struggling to sleep at night? You are not alone. As technology continues to advance and the world grows more stressful, people are looking for natural sleep remedies to help them sleep at night. Is there a connection between your mind, body and soul?
Experts at Stanford University explain how an imbalance of the brain chemical Gamma-Aminobutyric acid (GABA) is linked to common insomnia. Effective natural insomnia treatments include herbs, lifestyle changes, sleep position and more.
Natural sleep remedies are important for the average adult who doesn’t need to be monitored by a doctor when they take them. You can get back to living your daily activities without being drowsy with herbal sleep aids, natural supplements and food grade ingredients that help you catch up on some good nights.
Many people suffer from sleeping problems, which are caused by several reasons. There are many different sleep remedies that can be used to help you sleep better at night.
What is insomnia? Insomnia is defined as “inability to sleep.” It’s not just a matter of being tired; it’s a medical condition that needs to be treated professionally and it can interfere with your life in many ways. Insomnia can occur no matter how tired you are or how much you want to sleep. The best definition of insomnia is “inability to fall asleep or stay asleep throughout the night.”
Natural Sleep Remedies That Help You Sleep At Night
It’s no secret that sleep is important. A lack of sleep can affect your health and quality of life, but is often overlooked as something to worry about.
Natural remedies for sleep can help you get a better night’s rest so you feel refreshed in the morning. Sleep is one of the most important parts of good health. Natural remedies for sleep can give you relief from the symptoms of insomnia or other sleep disorders.
There are several natural sleep remedies that have been used by people for centuries to treat insomnia, including lavender, chamomile, valerian and St. John’s Wort . Research has shown that these herbs and nutrients can help you get a better night’s rest so you wake up feeling refreshed. It isn’t always easy to go through every day without getting a full night’s rest, but if your body needs more sleep than what you’re currently getting, try using natural remedies for sleep to help.
Lavender
Aromatherapy with lavender has been used for centuries to help people get a better night’s rest. It’s been shown that inhaling its scent at bedtime can help lower stress levels and relax the body enough to fall asleep naturally without medication.
Trouble sleeping can manifest itself in many different ways, but the most common symptoms include:
* Difficulty falling asleep
* Waking up in the middle of the night
* Having trouble falling back asleep after waking up
* Frequent awakenings during the night
How To Treat Insomnia Naturally
I was so tired of not being able to fall asleep. I tried all sorts of methods, but nothing really worked. So I asked my doctor for some help. He recommended some natural sleep remedies that were safe and made me feel better very soon.
TIP 1:
Chamomile Tea Chamomile tea is an effective natural sleep remedy that helps you relax your mind and body. The active ingredient in this drink is a chemical called azulene, which works as an anti-inflammatory agent and has soothing properties. Using chamomile tea to promote sleep is quite simple: All you need to do is prepare a strong cup of the herbal tea and drink it just before going to bed. You can also choose to have iced chamomile tea before going to bed, as this will help you fall asleep faster.
TIP 2:
Melatonin Supplement Taking melatonin supplements may be helpful if you have trouble falling asleep due to a circadian rhythm disorder, such as delayed sleep phase disorder or jet lag. Melatonin is a hormone that regulates the human circadian rhythm (body clock) by controlling the onset of sleepiness at night and wakefulness during the day. It’s available in most health food stores, online and in pharmacies without prescription.
If you’re having trouble sleeping at night, it’s incredibly frustrating. Not only do you lose out on precious hours of sleep, but you can also find yourself feeling grumpy and tired throughout the day.
Sticking to a regular sleep schedule: If your body knows what time you need to wake up in the morning, it will start preparing itself for bed earlier in the evening. And if you’re going to bed at the same time each night, you’ll be able to fall asleep more easily.
Exercising:
Exercising helps your body fall asleep faster and stay asleep longer. It also helps prevent weight gain, which can cause or worsen sleep apnea and other sleep disturbances.
Cutting caffeine
Caffeine is a stimulant that has been shown to keep people awake later into the evening, when they should be winding down for bedtime.
Treating insomnia naturally is actually pretty easy if you know what to do. Here are some tips that could help:
1. Make sure your bedroom is comfortable for sleeping – use fans or air conditioners if necessary to keep the temperature at a comfortable level, minimize noise and make sure your bed is as comfortable as possible
2. Try using ear plugs or an eye mask if noise is a problem (if there’s a train track nearby or something else that’s noisy)
3. Exercise regularly – make sure that you exercise at least 5 times per week and keep your body in shape so that when it comes time to go to sleep, your body isn’t too exhausted
4. Keep a regular sleeping schedule – try not to go to bed later than 10 pm (at the latest) and try to wake up at the same time every day
5. Eat healthy – try not to eat anything too close to bedtime because it can make it harder for you to fall asleep.
Stress can cause insomnia
Stress is a very real culprit of insomnia, and the two are actually quite linked. As your body reacts to stress, it releases hormones that trigger your “fight-or-flight” response and increase blood flow to your muscles, which makes it difficult for you to sleep. Stress can also cause physical tension that leads to insomnia.
For example, if you’re worried about a big presentation at work the next day, you might spend the night tossing and turning, worrying about how it will go.
Stress causes insomnia in two ways: directly, and indirectly.
Directly, the stress response is triggered when the body perceives a threat or danger. This causes hormonal changes to prepare the body to fight or flee the danger. The body then enters the “fight or flight” stage of the stress response, causing physiological changes such as increased heart rate, blood pressure, respiration, and muscle tension.
When these changes occur while you’re sleeping, they can cause you to wake up suddenly and be unable to fall back asleep.
Indirectly, people tend to experience insomnia when they’re under a lot of stress because they have difficulty sleeping even if they aren’t experiencing any direct effects of stress at that time. People who are stressed out often find that their minds won’t shut off at night and they can’t fall asleep even when they don’t feel stressed at that moment.
Stress is linked with other factors that can interfere with sleep, including alcohol use and smoking.
Changes in your routine can lead to insomnia
A big change in your routine – like moving to a new home, switching jobs or having your first child – can lead to insomnia, according to the National Sleep Foundation. Here are some steps you can take to get a good night’s sleep:
Maintain a schedule: Your body needs a regular schedule of when to sleep and wake up. Go to bed and wake up at the same time every day. If you have trouble sleeping, stay up until you are tired. You should not be sleeping during the day unless you have been awake for 18 hours or more.
Avoid caffeine: Drinking coffee and tea in the afternoon or evening can make it difficult to sleep at night. Also avoid chocolate, which contains caffeine.
Consider naps: If you have trouble sleeping at night, try taking a nap sometime during the day. A short nap (20-30 minutes) during the day can help make up for lost sleep at night.
Pay attention to what you’re thinking about
It’s natural for your mind to wander while you’re trying to fall asleep, but those thoughts can make it harder to let go of your day and relax. Write down a list of the things that have been on your mind, then come back and look at it after you’ve gone to bed. The next day, eliminate as many of those thoughts as possible.
Don’t worry about forgetting something; when you wake, write down everything that popped into your head before you fell asleep.
If repetitive negative thoughts are keeping you awake, try visualization or meditation exercises; these may help you relax enough to sleep on a more consistent basis. If not, talk to your doctor about medication such as Ambien or Lunesta that can help improve sleep quality.
Learn how to practice good sleep hygiene
Trouble sleeping, or sleeping poorly, can make you feel tired, drowsy and less alert throughout the day. It can also cause physical problems such as headaches, trouble focusing and memory problems.
You can get better sleep by developing good sleep habits — going to bed and waking up at roughly the same time every day, avoiding substances that interfere with sleep like caffeine, alcohol and nicotine near bedtime, using your bedroom only for sleeping and sex and so on.
Here are some ways to practice good sleep hygiene:
Go to bed and wake up at the same times every day. Wake up naturally without an alarm clock. Don’t go to bed within two hours of a scheduled alarm time — this can throw off your natural sleep cycle. Go to bed when you’re tired but not exhausted.
Avoid stimulating activities in the hour before bedtime. Turn off electronic devices such as televisions and smartphones because light from them may stop you from falling asleep.
What Is Sleep Hygiene?
Sleep hygiene refers to habits that affect your ability to sleep well at night, feel energized during the day and reduce stress. These habits can include anything from what you eat before bedtime to when you start watching TV in the evening. As with many things in life, it takes some practice to figure out what works best for you and your lifestyle.
Good sleep hygiene is an important part of healthy living. It’s a big subject, so we’ve focused on the top 10 things you can do to improve your sleep without medication or medical treatment. The following recommendations are based on current scientific evidence.
Tune out
The most important recommendation is to keep your bedroom as dark and quiet as possible. This helps ensure you get enough quality sleep. If you live in a noisy neighborhood, use room-darkening shades and earplugs.
Keep televisions, computers and other electronics out of the bedroom.
Conclusion
To summarize, there are many natural remedies that can help you sleep. This article has outlined a few of the more effective ways to cure insomnia. Though you may need professional assistance in treating chronic insomnia, natural remedies can still help ease your sleep problems if you commit to making just a few changes.
There are many natural sleep remedies that you can implement in your daily routine without the worry of overdosing. Several approaches have been discussed here and these can be used for curing insomnia. It is advisable to use one approach at a time so that it does not interfere with the other method and hence your body will adjust to the new regime sooner.
The first step of treatment is to avoid all stimulants like caffeine, eating before bed or drinking alcohol, as well as cigarettes. Then make sure you get regular exercise, eat a healthy diet with plenty of certain foods, practice good sleep hygiene and check in with your doctor. When that doesn’t work, you have to find ways to get better-quality sleep.
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