Natural Ways to Aid with Insomnia

In our present lives of time-deficits and clock watching, insomnia has become a modern-day dilemma. A sleep disorder which prevents a person from falling or staying asleep, it affects approximately 64 million Americans annually, according to the US Department of Health and Human Services.

There are many causes for this disorder, and a 2002 pole conducted by the National Sleep Foundation found that women suffer from insomnia more often than men. Stressful life situations, improper diet, or even unsuspecting medications can cause insomnia. For women, pregnancy and hormonal imbalances can also be culprits. No matter what the cause, there are options to help you get your needed rest.

Form Proper Eating Habits
Indigestion or getting up frequently to urinate can cause insomnia. Reduce your intake of liquids early in the evening. Keep a food journal to see if certain foods upset your stomach. Don’t eat prior to going to bed. Stay away from spicy foods for dinner, or stimulants such as coffee or soda in the evening.

Reduce or Eliminate Caffeine from your Diet
Caffeine is a stimulant and can keep you awake. Caffeine can be found in coffee, soda, chocolate, and other products.

Check the Medicine Cabinet
Inventory your medicine. Check with the pharmacy to see if insomnia is a side effect of anything you’ve been prescribed. Pharmaceuticals such as Soma, Cafergot, Fiorinal, and Darvon contain caffeine. Some over-the-counter pain relievers do as well. Ask your doctor if there are alternatives, or if you can take your meds earlier in the day.

Get Up and Move
Exercise is a mood booster and according to the Mayo Clinic, alleviates stress that often interferes with sleep. Stretching taut muscles sends mood-lifting endorphins into your bloodstream and can signal your brain that it’s time to rest.

Try Valerian Root
Valerian root is used as a mild sedative and calming agent. It was approved by German health authorities as a treatment for insomnia. It has been known to have immediate results in some cases. Others have said it starts to work after 3-4 weeks of use. It is not to be taken with other types of sleeping aids and not to be used during pregnancy.

Quit Smoking
Nicotine is a stimulant and can keep you awake. Smoking can cause throat and lung irritation, causing additional discomfort while lying down.

Correct Your Posture
Forward head posture producing a curvature of the spine has been said to block the natural endorphins that provide a sense of well-being, helping you rest. Learn proper neck stretching and suitable exercises designed to improve posture.

Get out and Get some Sun
Sun bathe for 10 minutes every afternoon to take in some Vitamin D. This will give you more energy during the day, which may help you sleep better at night.

Deep Breathing and Meditation
Deep breathing and learning to ‘let go’ can help get you to wind down. Getting rid of toxins - both physically and mentally - will send you to dreamland a little clearer and a little lighter.

Insomnia can produce many ills aside from daily tiredness and fatigue. It has been clinically held responsible for obesity, tumor growth, and even cancer acceleration. While on the other hand, a good night’s sleep has gotten credit for longevity in life, a healthy heart, and a recent study done by Harvard Medical School in Boston suggested that a good night’s sleep can affect your ability to retain information and improve memory skills. Making a few simple changes in your daily routine can produce a longer and more fulfilling life.