Natural Approaches that Provide Help for Insomnia
The causes of poor sleep are numerous and, with the number of demands on people today, sometimes unavoidable. We're asked to do herculean deeds with less time for rest, and the cumulative stress actually renders our sleep less restorative than it should be.
The following advice will be helpful for anyone longing to sleep like a baby and feel like a hero again. Remember to always consult with your healthcare provider if sleeplessness becomes an ongoing issue for you in our non-stop culture.
Keep Nighttime Quiet
In the period leading up to bedtime, keep activities light and undemanding; reserve studying and bill-paying for daylight hours. Movies, music and TV should be soothing rather than stimulating, so it's better to leave action movies and violent news for another time.
Slow, repetitive music may help you get in the sleeping mood, or you may prefer silence instead. Exercise, likewise, should be finished at least two hours before bed.
Food and Diet
Finish eating at least two hours before bed to ensure you're not kept up by your last meal. Alcohol, caffeine and nicotine all inhibit sleep through stimulation and disrupting normal sleep patterns, so these should be minimized throughout the day.
To help you drift off, try eating more foods containing the amino acid tryptophan. These include turkey, chicken, fish, avocados, bananas and cottage cheese.
Supplements and Herbs
Before taking supplements, herbs or any type of home remedies, talk with your healthcare provider. Get his or her recommendations about safe natural approaches that may offer help for insomnia.
Over-the-counter supplements that are thought to aid with sleep include melatonin, tryptophan (if not consumed naturally as noted above), 5-HTP and other supplements. These all act on the same chemical pathway in the brain and should not be taken together.
Herbal remedies known to help with sleep valerian, hops, and passionflower, which often occur together in combination formulas. Try 50-300 mg of standardized 0.8 percent valeric acid, 200 mg of hops, or 100-200 mg of passionflower to experience their soothing powers.
Best of the Rest
Go to bed and wake up at consistent times for improved energy. If you find yourself still awake 20 minutes after getting into bed, get up and do something non-stimulating until you feel truly tired.
Waking up at the same time every day, even if it's difficult to get to sleep, will prevent a pattern of sleeping later and later.
Check with your partner to see if you snore. Loud, consistent snoring can be an indicator of a serious sleep disorder that requires immediate medical attention. For more information, click on this link to learn about Sleep Apnea Information.
In addition, explore other ways to soothe yourself at the end of the day, such as herbal teas, aromatherapy or meditation for a more manageable and enjoyable,working life.