Natural remedies – what are natural remedies?
If you have trouble sleeping and feel lethargic during the day, natural remedies can help. The reason you experience day time fatigue is due to an inability to fall asleep or stay asleep at night. Many people are suffering from insomnia; however, there are different types of Insomnia.
Natural remedies – relief insomnia with medication
Medicines are good for some diseases, and certainly, some natural and herbal sleep products are also worth a try before resorting to synthetic medications, which could harm your liver and kidney. IF you should take medicines for insomnia, always consult a medical professional, to avoid any danger that these medicines may cause to your body. Before you pop some pills for sleep, try these natural methods instead:
- Correct your sleep hygiene
Sleep hygiene is a collection of habits that can help you fall asleep easily and get a deeper sleep throughout the night.
- CBT – 1 Cognitive Behavioural Treatment
CBT – 1 is an approved method for treating insomnia without the use of sleeping pills.
Natural remedies – how to use natural products for sleep
Sometimes the cause of insomnia can be challenging which involves hormone imbalances or adrenal dysfunction, and you might need a little assistance to help correct these dysfunctions. Here are 3 time tested natural remedies for insomnia that makes a whole lot of sense.
Heads up note – these natural remedies for insomnia are non-habit forming so you are very unlikely to become dependent or addicted to these therapies. However, there is a little downside to trying these methods and It might be the solution you need to get a good night’s sleep.
Natural remedies – #1 Melatonin
What is melatonin? – Melatonin is natural, it is a hormone secreted by the pineal gland in the brain that helps regulate circadian rhythm. As we age, the amount of melatonin produced in our body decreases.
The use of melatonin – The use of melatonin supplements enables a person to fall asleep without feeling drugged and remain awake and alert during the daytime hours. Melatonin also decrease those excessive fatigue feelings, and are helpful for people with jet lag or for those who work night shifts as it helps read the body’s sleep cycle.
How much melatonin should you take? – The dosage of melatonin is 3mg tablet one hour before bedtime.
Natural remedies – #2 5-HTP
Are your sleepless nights causing your depression or mood swings? A serotonin deficiency (serotonin –neurotransmitter deficiency in the brain) can be the underlying root cause of both insomnia and depression. If your sleep is accompanied by persistent feelings of sadness and negativity, take 5-HTP, this is a serotonin precursor naturally produced by the body, and this is also prepared in a supplement form from the seed pods of a West African plant called Griffonia simplicifolia. 5 HTP has the ability to be converted in the mood-regulating neurotransmitter serotonin as well as the sleep-inducing hormone melatonin.
Natural remedies – #3 Valerian root tea
Valerian root has been known for centuries to help calm the mind and body, which also promotes sleep. Today, Valerian Root tea is made to help ease your tension and rest your mind. Valerian root or ( Valeriana Officinalis) contains a number of active chemical compounds including different alkaloids, however, the most important ingredient in Valerian root is gamma-aminobutyric acid or GABA. GABA has been referred to as the brain’s own anti-anxiety medication. Read more about Valerian root tea and how to prepare there.
Natural remedies – What are other things you can do to make you fall asleep faster?
Natural remedies also include proper sleep hygiene and here are few to mention below.
- Right room temperature – set the right room temperature, not too cold and not too hot, opt for a range between 60-73 degrees Fahrenheit. However, a slightly chilly temperature helps decrease your body’s internal thermometer, initiating sleepiness and ensuring that you stay comfortable throughout the night.
- Set the mood – dim the lights for at least 30 min before bedtime. Turn off extra noises, lights, and distractions. You can also use white noise machine, calming instrumental music or you can use earplugs if noise is uncontrollable such as neighbor noises. Try to make this a routine; so that your body will know that it is time to sleep. Also, it is ideal to do this at the same time every night.
- Use essential oils – Essential oils are a safe, natural and therapeutic way to encourage your body to wind down. The most common calming essential oils used today are, Lavender and Chamomile oil, these oils are known to give you a drowsy mood on those nights you can’t sleep.
- Tea for sleep – Tea such as chamomile, are really great for insomnia and will induce sleep and relaxation. Read more about tea and herbs for sleep here.
Natural remedies – other remedies
Natural remedies and other techniques include:
Yoga – a system of relaxation, exercise and healing. Yoga has been described as the union of mind, body and spirit.
Hypnosis – is a state in which a person is more focused, aware and open to suggestion. Although how it works is not understood, hypnosis may bring about physiological changes in the body such as decreased heart rate, blood pressure and alpha wave in the brain patterns, similar to meditation and other types of deep relaxation.
Acupuncture – Acupuncture is ancient, it has been used for years as alternative treatment for many different types of illnesses. Insomnia is one of them.
Food and diet – What you eat and what you do also affects your sleep. Limit your intake of Caffeine, sugar and Alcohol. Eat food that will help you sleet better at night, food that is rich in amino-acid, magnesium and remember to cut back on sugar.
Natural remedies – what if they don’t work
Natural remedies still do not help you sleep at night, it is time to see a doctor find out what is the real cause of your insomnia and the issue can be resolved with the correct medical aids. Do not attempt to intake any medical sleep aids without the advice of your doctor.