Natural Ways to Cure Insomnia

[jared edward]

Not getting an adequate or a good night's sleep for a prolonged time
is called insomnia, it not only makes you feel tired all the time but
it can cause a lot of health problems. Causes of insomnia can be
daytime stress and changes in routine, symptoms of insomnia can be not
being able to get to sleep (sleep-onset insomnia) or waking in the
middle of the night one or more times and not being able to return to
sleep (sleep-maintenance insomnia refers). Insomnia can be a chronic,
occasional, or temporary problem. As you get older you tend to need
less sleep, most adults need between 7 and 8 hours sleep per night,
the over 70's often need only 5 hours per night which tends to be only
the shallow stage of sleep. Most over 70's think because they don't
get 7 to 8 hours sleep per night that they are suffering from
insomnia, the fact is, as long as they feel refreshed the next day,
they are getting an adequate amount of sleep.
Most people who suffer from insomnia try over the counter medicine
that contains diphenhydramine but there are more natural ways to help
with insomnia. If you are suffering from emotional problems which are
causing your insomnia, consulting a behavioural or psychological
therapist may be beneficial. Changing your sleeping environment can
help, have a peaceful place to sleep, have a comfortable mattress and
block out all light and noise. Avoid napping during the day, use
relaxation tapes and techniques to help you unwind, avoid stimulants
such as beverages like tea and coffee that contain caffeine, avoid
medicine that contain ephedra and pseudoephedrine which typically tend
to be dieting, allergy and cold pills, give up smoking, avoid alcohol,
rich food and exercise just before bedtime.
It may help to have a high-carbohydrate snack such as a lettuce
sandwich before you go to bed, this will produce more serotonin which
is known to reduce anxiety and help with sleep. It may help to take a
hot bath with 1 or 2 cups of Epsom salts (magnesium sulphate) in it,
15 to 20 minutes before bedtime. Exercising will promote sleep but it
needs to be done earlier in the day, do not do it before bedtime.
Insomnia has been like to food allergies especially milk, excluding
milk from the diet might help with insomnia. Try putting drops of
lavender essential oil near your pillow at night as it has sedative
properties, also some people find sleep supplements which contain
valerian, hops and lemon balm helpful. Both valerian and kava kava are
well known for their properties to relieve anxiety, reduce tension and
promote sleep. Some people have found that acupuncture can help with
their sleep problems.
The following supplements may help if you are suffering from Insomnia.
5-hydroxytryptophan (5-HTP)
American scullcap
B group vitamins
Bitter orange
Calcium
Catnip
Chamomile
Corydalis
Hops
Kava kava
Lavender
Lemon balm
Magnesium
Melatonin
Passion flower
Valerian
Vitamin
B12
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