Photo by Spirit Fire
Between 30 and 35 percent of all adults have some brief or minor symptoms of insomnia while 10 percent of the global adult population has to deal with chronic insomnia. This data is from the American Academy of Sleep Medicine, and so it is a reliable and accurate representation of the high prevalence of this sleep disorder. Most people who have the problem will tend to brush it off as usual lack of sleep, but it is a serious condition which needs attention.
The good news is that there are many natural remedies for insomnia that can be very useful for people struggling with the problem. The solutions range from lifestyles changes to the use of herbs, and they include the following six.
Anxiety and stress are a part of most people’s regular day, but they are also some of the leading causes of insomnia. If you are worried about something, it becomes very hard to sleep because you cannot achieve the right mindset necessary for sleeping.
However, meditation can help you get rid of the anxiety and stress because research proves that it is very effective in calming both the body and mind. And so, sparing a few minutes for meditation before bed can help deal with your sleeplessness. Some people do not like or know how to meditate, but yoga or even praying can also be alternatives.
The body uses light as an indicator of when to sleep and wake up. Human beings have an internal mechanism that controls this function, and the absence of light sends signs to the brain that it is time to sleep. Light therapy is very easy to do as you only need to dim the lights about an hour before going to bed so as to trigger the production of important sleep-inducing hormones like melatonin. You should also expose your body to daylight in the morning to shut down the production of melatonin so as to help it establish a sleep routine.
A warm cup of herbal bedtime tea is one of the most efficient ways of dealing with insomnia, and most sleep experts will always recommend it. But, not every herb is ideal for sleep because those that have caffeine will only make your insomnia worse.
You should always go for those that are decaffeinated and make the tea without excess sugar because sweeteners are bad for sleep. Also, it is important to know that there are some particular kinds of herbs that have been proven to be very useful for dealing with insomnia. Valerian root tea tops most lists, and this is because of its ability to reduce the time that it takes to fall asleep and also improve the quality of your sleep. Others like kava, which induces relaxation, and chamomile that has anti-inflammatory and calming effects also make a helpful herbal bedtime tea.
Develop a Strict Sleep Schedule
Instead of concentrating on trying to sleep for as many hours as possible you should focus your energy on creating and following a strict sleep schedule. Research shows that individuals who sleep and wake up at the same time every day tend to get more restful sleep than those that do not follow any schedule. Interfering with the body’s internal mechanism is one of the things that lead to insomnia and so establishing a routine is vital. Getting a sleep routine is also not difficult as you only need to make a few adjustments to your daily schedule.
Insomnia is in many instances a product of behaviors and so it is important to make some changes so as to deal with it. Bringing your work home and working late into the night might seem like a good idea because you will do more but it is not. Working in the house makes you feel preoccupied, and the light from the computer or tablet also affects your ability to fall asleep. Other habits such as taking long naps late in the afternoon can also make it hard to sleep at night which is the time you need the rest most. Also, eating heavy meals before bed can also cause insomnia because the body focuses on digestion. Making some changes and avoiding any of these negative things will help solve your sleep issues.
Insomnia comes with serious health implications, and it will also affect your performance at work or school. Whether you go for a healthy herbal bedtime tea or any other remedy, the most important thing is always to take some action.
Ann Katelyn is a homesteader in Alabama who has dedicated most of her life to gardening and botanical study with growing interests ranging from the popular, world-class roses to the rarest and most exotic orchids. She is currently trying her best to become well versed on plants found in desert areas, the tropics, and Mediterranean region. Connect with Ann on Twitter and her website, Sumo Gardener. Read all of Ann’s MOTHER EARTH NEWS posts here.
All MOTHER EARTH NEWS community bloggers have agreed to follow our Blogging Guidelines, and they are responsible for the accuracy of their posts. To learn more about the author of this post, click on their byline link at the top of the page.