A 2010 survey published in the "European Journal of Public Health" indicated that the use of alternative medicine is increasing. These treatments focus on natural ways of solving physiological and psychological problems. According to a 2010 report in the "Journal of Sleep Research," up to 40 percent of the population may experience insomnia. While hypnotic drugs are readily available, these medications produce side effects. Several natural methods, however, can enhance sleep quality.
Lifestyle Changes
Changes in behavior are underused treatment options. People can make new habits and learn new skills without resorting to medications. Such lifestyle changes can be used to alleviate sleep disorders. Bright light and physical exercise have been shown to effectively treat insomnia. For example, a 2005 experiment presented in the journal "Sleep" indicated that two nights of exposure to bright light increased sleep quality for up to one month after treatment. Concerning exercise, the effects of yoga on sleep in healthy older people were published in the March 2010 edition of the "Journal of Nursing Research." The study revealed that six months of yoga (practiced three times a week) improved sleep quality.
Psychological Therapies
Traditional forms of psychotherapy such as cognitive-behavioral counseling, are also effective in alleviating insomnia. For example, a 2010 experiment presented in "Tijdschrift Voor Psychiatrie" showed that six weeks of therapy increased sleep quality, reduced medication use and improved daytime functioning in 76 people diagnosed with primary insomnia.
Herbal Supplements
A 2009 published in the "Journal of Clinical Pharmacology and Therapeutics" showed that thousands of different herbs are used to aid sleep in Taiwan. Until recently, such tonics were long forgotten in less traditional cultures or were considered scientifically questionable by modern physicians. Yet new research indicates that herbal supplements may be effective nonpharmacological hypnotics. For example, a 2005 study published in "Sleep" showed that the combination of valerian and hops increased sleep efficiency and improved life quality in patients with insomnia.
Hormonal Treatments
Melatonin is a hormone made nightly by the pineal gland. This small, pine-shaped gland is located deep in the center of the brain. Internal levels of melatonin can be enhanced by taking the hormone orally in pill form. Hormonal treatments are known to be safe and effective ways to increase sleep quantity and enhance sleep quality. For example, a 2010 study offered in the "Annals of Pharmacotherapy" revealed that melatonin improved the sleep of insomniac children with attention-deficit disorder.
