Cracking the Best Sleep Code – Insomnia

Cracking the Best Sleep Code – Insomnia

Posted 26 Oct '16

Have you experienced staring at the ceiling at half past two in the morning? Can’t sleep, even at the darkest peak of the night? This is termed insomnia and there are many natural therapies that can help.

Insomnia, is when one has difficulties falling asleep or staying asleep. It doesn’t choose age or gender and will result with you waking up feeling extremely tired.

Research shows that adults who get fewer than seven hours of sleep experience these irritability, exhaustion, and memory loss during the day. If you are having trouble sleeping, not only does it have damaging effects on your everyday life, but will also increase the risk of ongoing health problems. If you or someone you know is suffering from these, it is crucial that you get professional help.

There are the fast natural treatments for insomnia for you to have a peaceful sleep during the night where you can leave your house without feeling exhausted:

Hops – beer fans are already familiar with the calming effect of hops, the female flowers used in beer making. For sleep purposed, this extract has been widely used as a mild sedative for anxiety and insomnia. It goes well with other herbs in a liquid tincture or a tablet if you struggle with the strong taste.
Aromatherapy – lavender is the trick here, as studies have proven that it aids in sleep. It’s also an inexpensive, nontoxic way to slip into a peaceful slumber. Find a spray with real lavender and sprinkle it on your pillow before bedtime, or buy a lavender-filled pillow.
Yoga and Meditation – choose gentle yoga or stretching, not vigorous power or ashtanga yoga, which could energize you instead. Try easy yoga stretches in bed followed by simple meditation. Close your eyes and, for 5 to 10 minutes, pay attention to nothing but your breathing.
L-theanine – this amino acid comes from green tea, and not only helps maintain a calm alertness during the day but also a deeper sleep at night. However, green tea doesn’t contain enough L-theanine to significantly boost your REM cycles, and might make you wake up to go to the bathroom. Instead, buy pure, active L-theanine (some brands have inactive forms of theanine that block the effectiveness), and take 50 to 200 milligrams at bedtime.
Valerian – Valerian is one of the most common sleep remedies for insomnia. Numerous studies have found that Valerian improves deep sleep, speed of falling asleep, and overall quality of sleep. However, it’s most effective when used over a longer period of time. Keep in mind that about 10 percent of the people who use it actually feel energised, which may keep them awake. If that happens to you, take Valerian during the day. Otherwise, take 200 to 800 milligrams before bed.

Magnesium and calcium are both sleep boosters, and when taken together, they become even more effective. Plus, by taking magnesium you cancel out any potential heart problems that might arise from taking calcium alone. Take 200 milligrams of magnesium (you can lower the dose if it causes diarrhea) and 600 milligrams of calcium each night.

Sleep is a necessity not a luxury. Try these extra sleep enhancing tips:

  1. Keep your bedroom nice and tidy and use the right bed and mattress for your needs. The wrong mattress can lead to musculoskeletal problems and sleep disturbances.
  2. Practice your mind and body to have a regular sleep-wake cycle. Sleep at night and wake up in the morning at the same time each day. It mostly helps your body clock in going to bed.
  3. No matter how tempting it may be, an afternoon nap can make falling asleep at night even harder. “Extra” sleep on weekends can also throw off your regular sleep schedule and worsen midweek insomnia.
  4. Limit your consumption of caffeine in the afternoon and evening. Remember that eating chocolates and drinking cocoa and colas also are sources of caffeine.
  5. Don’t drink any alcoholic beverages in the few hours before going to bed. Excessive amounts of alcohol at any time in the day can also disrupt sleep patterns and lead to unsatisfying sleep.
  6. Cigarette smoking can also worsen insomnia.
  7. Fit in some exercise during the day, but don’t exercise strenuously right before bedtime.
  8. Eat light meals in the evening. Eating in the evening or eating just prior to going to bed can disrupt your sleep.
  9. Create a dark sleeping environment and find a phone meditation app that helps you relax.

A peaceful and reconstructive night’s sleep prepares you for the day ahead. A registered Naturopath can help you figure out the causes of your interrupted sleep, and offer quality natural medicines to help you overcome your sleepless nights.


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