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Struggling with insomnia is not an easy thing, especially when you are bouncing between staying focused on your job, keeping your family happy, and spending time with your friends and loved ones. If you are reading today’s article, the chances are that you or at least a person that you love is struggling with insomnia. Perhaps you have had a few disappointing experiences with trying different treatment methods, pills, and what not. Well, today we are here to talk about something rather different from what you have tried before. Today, we are here to talk about the natural treatment methods available for insomnia.
Basic facts about insomnia
- Insomnia is a sleep disorder that characterizes itself with the inability to fall or stay asleep, and/or they are prone to wake up early in the morning due to no reason.
- It has been estimated that the prevalence of insomnia is between 8% and 15% with the numbers increasing each year.
- Insomnia reduces the quality of sleep which causes symptoms such as fatigue, irritability, problems with concentration, low energy levels, and a decreased performance at work/school.
- There are two types of insomnia – primary and secondary, according to the causes. The primary type is also referred to as acute insomnia, and it is usually not linked to any co-existing medical condition. People can experience primary insomnia during a stressful period, the night before a big exam at school or an interview/presentation at work, etc. The secondary type of insomnia is in most cases caused by a co-existing medical condition (asthma, arthritis, cancer, depression, etc.), or as a side-effect of a medication.
The natural methods that can help you to beat insomnia
- Take a hot shower/bath before sleep – Make this a habit and replace the morning showers by taking a nice, long, hot, relaxing shower before you go to bed. We also recommend taking a bubble bath now and then, especially before you go to bed to increase the relaxation level. Try pouring a few drops of lavender essential oil in your bubble bath for greater relaxation.
- Create a sleep schedule – Determine the time when you will go to bed and when you will get up the next morning to create a sleep schedule that will allow you to get 8 to 9 hours of quality sleep each night. A lot of times, insomnia is caused by a disturbed sleep routine, especially when the individual is not getting enough sleep.
- Start meditating – A mindful meditation has numerous benefits for your physical and mental health which is why everyone should seriously consider meditating on a daily level. In fact, meditation has been used as a therapy method for insomnia in numerous scientific studies to determine its efficiency. In research published in 2016, it was determined that meditating has beneficial effects towards insomnia.
- Avoid caffeine in the evening – Avoid any drinks that contain caffeine in the evening including green tea, coffee, energy drinks, and fizzy drinks. Instead, warm up a tall glass of milk before you go to bed.
- Get away from any electronic device one hour before bed – Get away from your computer, mobile phone, tablet, and TV at least one hour before you go to bed. Artificial light interferes with the production of melatonin – the sleep hormone, which will only add up to your insomnia.
- Sign up for a yoga class – Like meditation, yoga has been found to serve our bodies and minds. In scientific research published in the Journal of Ayurveda and Integrative Medicine, yoga has been found to be beneficial when it came to improving the symptoms of insomnia and the quality of life among the participants.
- Try herbal remedies – We recommend using a mixture of herbs such as chamomile, lavender, hops, bitter orange, lemon balm, passion flower, etc. Prepare yourself a hot cup of tea to drink before bed. Valerian is also one of the best herbs used to battle insomnia due to its known sleep-inducing properties.
Insomnia is a rather difficult problem to live with, especially when it interferes so much with your everyday life. So instead of suffering its consequences, over and over again, we recommend trying some of these natural methods to put an end to your struggles. You will soon discover that it is all about the little things like drinking a cup of milk or tea before bed, taking a long shower, and getting as far away as possible from your phone and TV. Try these methods and wait, your insomnia will leave your life in no time.