Natural Cures For Insomnia

Insomnia is a widespread sleep disorder caused by various factors. As per the National Sleep Foundation records, 30 percent to 40 percent of Americans admit to having occasional insomnia. 10 percent to 15 percent of adults say they experience trouble sleeping, all the time. When insomnia kicks in, many people run for prescription sleep aids. However, it is good to know that several natural sleep remedies can also help you- without posing severe many side effects like over-the-counter medications. Herbs, supplements, foods and various lifestyle changes may help you have a restful night.

Before you run to the drugstore for some over-the-counter sleep remedies, try the following natural cures for insomnia.

Valerian and Melatonin

The two excellent natural sleep aids are valerian and melatonin. Melatonin is a hormone which regulates the sleep/wake pattern and other daily biological rhythms. Try the sublingual tablets that you can place under your tongue and allow to dissolve. Melatonin should be taken as an occasional dose. Take 2.5 mg at bedtime, while ensuring that the bedroom is dark. A considerably lower treatment of 0.25 to 0.3 mg is recommended for regular use.

Valerian, on the other hand, is a calming herb that has been used for centuries to cure insomnia. Standardized extracts of this herb can be found in pharmacies and health food stores. Take one to two tablets 30 minutes before bedtime.

Exercise Early

It’s evident that exercise improves one’s overall health including sleep. But, according to a study published in the journal called sleep, the time of day and the amount of exercise done makes a difference. The study found that women who engaged in physical activity at moderate intensity for a minimum of 30 minutes each morning had less trouble falling and staying asleep than those who exercised later in the day or less. Morning exercises seem to impact the body rhythms that influence sleep quality.

Create a Sleep-friendly Environment

For people suffering from insomnia, a calm, tranquil sleep environment is paramount for uninterrupted sleep. That means, getting rid of digital clocks as well as other electronic appliances that glow, such as laptops and cell phones; even if you don’t wake up at night, the pings from your email or cell phone can disrupt your sleep pattern.

If you must utilize bedroom electronics, it is recommended that you choose those that are illuminated with red light, since it is better for sleep compared to the blue light. And to ensure maximum relaxation, the National Sleep Foundation suggests a room temperature of between 60 to 67 degrees.

Conclusion

Sleep is an essential aspect of attaining your health goals. Insufficient sleep can lead to future health concerns. Waking up exhausted after a night’s rest could mean that you are not getting quality sleep. Even though it is not an exhaustive list, the above natural remedies should help you bring your sleep cycle back on track. However, note that these solutions should not be utilized for chronic insomnia. If your insomnia lasts for weeks or more, it is advisable to talk to your doctor.