08 Jul These Four Alternatives Can Help With Insomnia
Regardless of whether you need six hours of sleep per night or nine hours, regular and undisturbed sleep is one of the basic prerequisites for human well-being and functioning. Yet, according to the Sleep Foundation, nearly 60 million suffer from a restless night, better known as insomnia.
Scientists warn increasingly stressful lifestyles leads to the growing number of cases. Doctors say one-tenth of patients currently receive prescription sleeping pills, however, there’s a considerable addiction risk. The more tolerant the body becomes, the higher the dosage the body requires, igniting a spiral, and typically creating anxiety disorders and depression. In fact, clinical studies show that besides becoming dependent on sleeping pills, they cause a high mortality rate, and doctors currently seek out alternative treatments for insomnia.
The Top Alternative Therapies
Using natural remedies to improve sleep patterns will help reset your sleep-wake rhythm, which not only boost concentration, but can also improve the immune system. Here are four natural remedies to help overcome insomnia.
- Nutrition. Diet and sleep disorders are connected. A sumptuous heavy meal, eaten too late at night, often causes heartburn and can easily disrupt sleep. Certain foods that contain caffeine, nicotine, and sugar actually alert the system, while foods rich in tryptophan, like milk, chicken, turkey and bananas help with muscle relaxation.
- Homeopathic supplements. Slight sleep disorders can be effectively treated by a variety of supplements like Valerian. It’s been used for used to treat stress and is documented scientifically for its sleep-promoting effects. Valerian, derived from a medicinal plant, contains valeric acid and alkaloids, which have a calming effect on the body. Other supplements like Lavendar oil and Passion flower have a relaxing and calming effect on the nervous system, due to mainly to the flavonoids and aromas.
- Light therapy. From a biological point of view, light acts as a timer. It controls our internal clock, telling us when it’s time to sleep and when to awake. It also regulates cortisol and melatonin in the body. Melatonin is known as the sleep hormone, and instrumental in controlling the human day-night rhythm. As soon as the eye perceives a certain amount of light, cortisol production triggers melatonin production. Light therefore has a direct influence on the human hormone balance and thus on its biorhythm. Targeted use of light can help us train our bodies to sleep.
- Try Yoga. Yoga not only helps with flexibility and physical strength, it reduces mental stress, improves breathing and researchers have found that it can benefit nocturnal sleep patterns. Yoga calms and reduces cortisol levels in the body, triggering higher melatonin production, so practicing yoga in the evenings can prepare the body for a good night’s sleep.
- CBD hemp oil has also recently hit headlines, with properties that can potentially help deal with insomnia.
Consequences Of Insomnia
Insomnia has become one of the most common sleep disorders, and doctors say about 20 percent of Americans are suffering from chronic insomnia. If left untreated, the consequences can turn into serious health illnesses. High blood pressure, cardiovascular problems leading to a heart attack, and inflammation increase within the body are all associated with untreated insomnia.
With so much at stake, finding an effective treatment is crucial for a sustainable lifestyle.