Many factors can cause the inability to fall asleep and stay asleep, also called insomnia. Some insomnia may be caused by external factors, while some may be due to illness or lifestyle choices. Choosing natural remedies for insomnia may prevent the need for pharmacological interventions.
Room Temperature
According to the Sleep Help Center, the ideal room temperature for sleeping should be between 65 and 70 degrees F.
Noise Reduction
People who are sensitive to external noises, like snoring, traffic or noisy neighbors, may benefit by wearing ear plugs or using a sound machine. Ear plugs block much of the noise in the room and have the added benefit of amplifying the sound of a person's own breathing. A sound machine is a device that produces white noise which can cancel out ambient noise.
Sleep Hygeine
NeurologyChannel.com suggests maintaining a sleep routine to ensure an easy transition to sleep. A 2009 study published in the journal "Sleep" found that children who were given a specific routine, including bathing and massage, fell asleep faster and stayed asleep longer than children who did not have a routine.
Color Therapy
Sleep physician Helene Emsellem states that painting rooms with soft colors like blue and green can help promote restful sleep. Other good bedroom colors are tan, light yellow and peach.
Exercise
The Mayo Clinic notes that people with chronic insomnia tend to have higher levels of stress. Exercise temporarily increases stress hormones, but those drop off a few hours after exercise. Exercise generally promotes more restful sleep, but if done too close to bedtime, it could backfire. Optimally, exercise should be completed earlier in the day to avoid interfering with sleep.
Breathing
According to the Sleep Health Center, the slower and deeper the breathing, the more relaxed the individual. Deep breathing exercises can help reduce stress.
Bathing
Bathing is an effective way to increase body temperature, which can lead to deeper sleep, say researchers at the Sleep Disorder Center at McLean Hospital. The researchers found that women who took a hot (40 to 40.5 degrees C) bath had a "significant improvement in sleep continuity."
Essential Oils
According to the University of Maryland Medical Center, lavender essential oil is calming, soothing and has a sedating effect when inhaled.
Melatonin and Valerian Root
In a study published by the U.S. Department of Health and Human Services, researchers found that melatonin, a naturally produced substance, "is effective in treating delayed sleep phase syndrome with short-term use."
In a study published in "American Family Physician," researchers found that the herb valerian is a "safe herbal choice for the treatment of mild insomnia."
Food and Beverages
In a study published in the journal "Psychopharmacology," researchers found that L-tryptophan was helpful in reducing the amount of time it took for younger insomniacs to fall asleep. According to Dr. Sears, foods containing tryptophan, like dairy products and some meats, can help induce sleep.
Because milk contains tryptophan, it is beneficial in helping to induce sleep. Insomniacs should avoid drinks with caffeine, and alcoholic beverages, which can disrupt sleep cycles.
Bedroom Activity
According to the University of Maryland Medical Center, activities like reading, watching TV and working should be left out of the bedroom. Restricting bedroom activities to sleep and sexual activities can help minimize insomnia.
Music
Sleep physician Helene Emsellem recommends listening to soothing music at night before bed. It promotes restfulness and reduces stress.
