Insomnia and other sleep disorders are common in modern society. They can be caused by depression, stress, anxiety, poor diet or sleep habits and even certain medical conditions. Some have difficulty falling asleep. Others fall asleep but then wake easily and have a difficult time getting back to sleep. Whatever the reason, there are alternative treatments that can help.
Follow a Schedule
The primary way to address insomnia and other sleeping issues is to establish a regular schedule. Darkness triggers the pineal gland to produce melatonin, the sleep hormone. At bedtime, it is important to turn off all lights, including the television set, and stay in bed, whether you are able to fall asleep or not. A regular wake time should also be set. Light triggers different hormones to help the body awake. When it is time to wake up, get out of bed right away. Do not hit the snooze alarm or linger. If it is dark, turn on the lights. It is essential to stick with the schedule to develop regular sleep patterns.
Eat a Balanced Diet
A balanced diet is another natural way to help combat insomnia. Because a poor diet can contribute to sleep problems, it is important to eat healthy and avoid food and substances that will disrupt sleep. Eat plenty of whole grains, fresh fruits and vegetables, and lean protein each day. Allow 3 to 4 hours after a meal before going to bed. Avoid spicy foods in the evening, and do not have alcohol, cigarettes and stimulants such as caffeine after lunchtime. Avoid stimulants in general, even herbal stimulants, while trying to overcome insomnia. Certain medications, such as over-the-counter decongestants, may also interfere with sleep.
Practice Meditation
Meditation, breathing exercises and even regular exercise can alleviate stress and anxiety that can lead to insomnia. The USDA recommends getting at least 30 minutes of moderate to vigorous exercise each day. Ujjayi pranayama, a yogic breathing technique, can also help you relax and fall asleep easily. It is practiced by constricting the muscles in the throat to control the flow of air, creating an ocean sound with the breath. Try 10 or more deep, ujjayi breaths while lying in bed. It may also help to meditate on a relaxing scene, or repeat a phrase such as "It is time to sleep" over and over to train your mind to fall asleep during this time.
Herbs and Supplements
If establishing a regular schedule, eliminating stimulants and unhealthy eating habits and practicing deep breathing and meditation are still not enough to overcome insomnia, there are herbs and supplements that may also promote sleep. The most popular herb for sleep is kava kava. According to Clayton College of Natural Health, this Polynesian herb is used to treat stress, anxiety and insomnia, but it is also a relaxant and mild pain reliever. Valerian is another herb used to treat stress, anxiety and insomnia. It is a mild sedative and has a tranquilizing effect. Neither of these herbs should be combined with alcohol, which enhances their effects. Avoid supplements such as melatonin, which can cause dependency.
Precautions
Always consult a physician or health care provider before trying alternative therapies. Some medical conditions and prescription medications may also interfere with sleep cycles. Talk to your doctor if you are taking medications that affect your sleep.
Member Comments