Natural Sleep Aids for Sleeping Disorders.
Natural Sleep Aids for Sleeping Disorders.
Any person suffering from sleeping disorders will lie awake in bed at night, tossing, turning and worrying about not getting enough sleep. This leads to an association with the bedroom and the bed that takes on the meaning of wakefulness rather than sleep. There is a natural way to break this association and this is called "stimulus control therapy". Stimulus control therapy dictates that whenever a sleeper is awake in bed, he or she should actually get out of the bed and do something. Make some hot chamomile tea and perhaps read a little to induce drowsiness.
There are many and homemade cures and other natural sleep aids for sleeping disorders and these include relaxation techniques. Everyday stress has been known to cause problems with sleeping and it is often recommended that people suffering from insomnia adhere to a program that will promote relaxation.
There are a number of relaxation techniques; these range through meditation, yoga, guided imagery and progressive muscle relaxation. All of these techniques have one very important thing in common; they assist in refocusing attention from the sleep problem and reduce arousal levels.
You might be eating all the right things and getting all the right exercise, but if you are not getting enough sleep them you might be putting your health at some serious risk. Many studies have shown that a lack of sleep will affect your concentration and increase the risk of diabetes and obesity, as well as cause damage to the immune system.
In a 2003 poll conducted by the National Sleep Foundation, as many as two thirds of US resident reported frequent problems with sleeping. This actually indicates that the majority of people living in the US might suffer the bad effects derived from sleep deprivation. This may result in health problems such as:
High blood pressure
Obesity Psychiatric problems
Depression and other mood disorders
Attention Deficit Disorder (ADD)
Fetal and childhood growth retardation
Injury from accidents
Disruption of bed partner's sleep quality
Poor quality of life
The good news is that these health risks related to sleep deprivation can improve after sleep patterns have been improved.
Natural sleep aids for sleeping disorders include:
ValerianThis herb has been used for insomnia for a very long time, and today is an acceptable over-the counter remedy in many European countries. Valerian is not habit forming and using this natural remedy will not leave you feeling groggy the next morning. Many people prefer to take this in tablet form, but the truly natural way to use valerian is in a tea. Be careful not to mix valerian with other medications though, nor after surgery and people who have liver disease should avoid this natural insomnia remedy.
Aromatherapyis a very useful natural remedy for insomnia, the sedative qualities of lavender are legendary, and it appears to work better for women as they have a more acute sense of smell. Lavender works quickly and a couple of drops of lavender oil on your pillow or in the bath will help with sleep. You might also have a lavender plant next to your bed to ease the effects of insomnia. Chamomile and Ylang Ylang also help to aid sleep.
Musichaving trouble falling asleep at night? Try playing gentle slow music while sipping on a mug of warm milk with a little honey added.
Traditional Chinese Medicine or TCM, practices the philosophy that insomnia is often derived from kidney energy weakness. This does not necessarily relate to Western kidney disease and various Chinese herbal formulas are available to assist with insomnia. One such formula is liu wei di huang. But be careful about taking this is you are already taking estrogen producing drugs for menopause.
Acupuncture has been found to be an effective natural remedy for insomnia and has been studies by the University of Pittsburgh. The concluded that after five weeks of acupuncture the release of melatonin into the blood promoted improve sleep time.
Kava is a natural anti anxiety herb that is able to promote good sleep. Particularly if the insomnia is anxiety related.
Lack of magnesium in the diet is bad for sleep pattern. By including magnesium rich foods or supplements into your diet, you can achieve a peaceful nights' sleep. You find extra magnesium sources in nuts, bananas and soy products.
Lack of exercise is also able to disturb sleep patterns and contribute to insomnia. A good homemade cure is simply exercising more. And perhaps one of the best exercise cures for insomnia is sex. But taking an extra walk or increasing physical activity during the day will suffice in the lack of a sex partner. Don't exercise too close to bed time though as this increases adrenaline levels which will induce insomnia, not sleep.
Dietcut caffeine out completely, it has a profound effect on restlessness at night. Products such as chocolate and over the counter cold medicines are also responsible for the ingestion of caffeine, so read labels carefully. Avoid sweets and eat foods that allow you a good solid sleep. Whole grain crackers my help as they are useful in the release of Tryptophan, this is the precursor to serotonin which is essential for the release of melatonin, your body's own home made sleep inducer.
These, together with many other natural sleep aids are ways to find a homemade cure for sleeping disorders.