5 Natural Remedies To Try Before Bed Tonight If You Have Insomnia
We live connected 24/7 and we are always in a rush, so we've become dynamic creatures. Many of us are so dynamic that when it comes time to sleep we can't even fall asleep.
Insomnia is a world-wide problem. Due to the risks lack of sleep has on your body and health, insomnia is also a severe problem that shouldn't be downplayed. A lack of sleep can lead to cardiovascular diseases, cognitive impairment and scariest of all, wrinkles.
There are many remedies out there for curing insomnia. Some of them are simply just funny (like the idea that drinking before bed each night will help you sleep better), but there are some that are actually effective for most people.
Here are five natural insomnia remedies backed by science:
1. Light Therapy
Your sleep pattern is induced by something called circadian rhythm, which is controlled by melatonin. This hormone is in direct connection with the night-day sequence, but sometimes your body can become “distracted” and produce melatonin at the wrong time, or in insufficient quantities.
We spend a lot of time in offices with artificial lighting, and in front of blue screens. Both these types of lighting alter the production of melatonin, and subsequently may lead to insomnia.
To prevent this from happening, dim the lights a couple of hours before going to bed. Lack of light stimulates the production of melatonin which signals your body that it's time to sleep.
2. Temperature Therapy
When you fall asleep your body enters a rest state which leads to a normal temperature decrease. Fortunately, you can relieve insomnia by tricking your body into a temperature decrease.
Moms know this trick very well; they bathe their babies in warm water before putting them to sleep. Why not try doing the same thing?
The connection between temperature and sleep has been studied multiple times, and scientists even found the perfect sleep temperature: 65 degrees F.
In order to achieve this perfect temperature you can ventilate the room, use high quality bedding (like cotton or silk) and make sure your mattress is on the right side (there's a winter side and a summer side). All of these are supposed to ensure the best temperature for your sleep.
What goes best with a hot bath? Some aromatherapy, of course!
There are many scents that trigger a sense of well-being and relaxation. Lavender is a scent that relieves anxiety and promotes good quality sleep, as multiple studies show. Other essential oils that promote sleep are Chamomile, Marjoram, Clary Sage and Valerian root.
Put a couple of essential oil drops in your bath water, or use them for a massage by dropping them in your body lotion.
Speaking of massages, you can also use acupuncture to relieve your insomnia. A study published in the Journal of Neuropsychiatry and Clinical Neurosciences showed that acupuncture can help boost melatonin production, thus increasing the amount and quality of your sleep.
The ancient science of acupuncture has been proven to have a 90 percent success rate in relieving insomnia. However, not everyone knows how to practice acupuncture. Look for a trained specialist who can provide you with acupuncture sessions on regular basis.
5. Talk Therapy Against Insomnia
Talk therapy is not the first thing that pops into your head when you think of insomnia relief, but it's highly effective.
The American College of Physicians published several studies which show that one hour of talk therapy helps relieve insomnia in 80 percent of patients.
The reason for these amazing results might lie in the fact that talk therapy reduces anxiety and relieves the patient from stress, promoting a good night's sleep.
All of these natural remedies are subjective: They might work on your friend, but not on you. If you still fail to relieve your insomnia after trying them you should think about checking up with a sleep doctor.
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