Natural Remedies for Insomnia (hard to sleep)

[spiderkw]

Melatonin supplements
By far the most common thing I recommend to patients is to take melatonin, The hormone, which is produced by the brain in preparation for sleep, is also available in pill and liquid form, which you can get at any health food store or pharmacy—good news because some modern behaviors can interfere with its natural production. “When we’re exposed to TVs, computers and phones with backlit displays, that tricks the brain into thinking it’s light out and it doesn’t make as much melatonin as it should.

Getting natural melatonin production back on track is the most sustainable scenario, but taking an over-the-counter brand might do the trick short-term. Very recommends taking between 1 and 3 milligrams 30 to 60 minutes before bed if you have trouble falling asleep, and immediately before if you have trouble staying asleep.

Valerian root
If melatonin doesn’t work or patients don’t want to take it, try valerian root.
Like all supplements, however, valerian can have side effects, and you should get clearance from your doctor before taking it, since it can interact with some drugs. The main thing to consider with all of these substances is how you feel in the morning. Some people feel fine, but some people feel groggy and hung-over.”

[talkhealth]

Hi spiderkw

Thank you for your useful post.

Kind regards
talkhealth

[Prycejosh1987]

Nytol health edition (Green packaging) is good. Its good to try having a hot bath before bedtime or making the room more warm. Its all in the head. If the brain is not feeling good, is overloaded or is not feeling the need to be tired. Its hard to get some sleep. You could also do a workout before bed, or force yourself to be tired some other way.

[Alessandro01]

Although it's common to have the occasional sleepless night, insomnia is the inability to sleep or excessive wakening in the night that impairs daily functioning. Of natural remedies, three have been shown to be useful, and others have some preliminary but inconclusive evidence. Since chronic lack of sleep may be linked to a number of health problems (such as diabetes, high blood pressure, and depression), it's important to consult your physician and avoid self-treating with alternative medicine. Here are 14 natural remedies to consider:

Melatonin

Melatonin supplements are widely recommended for various sleep conditions, but the best evidence is for help with sleep problems caused by shift work or jet lag. Melatonin is a naturally-occurring hormone that regulates the sleep-wake cycle in the brain. It is produced from serotonin when exposure to light decreases at night. It is used in conditions where sleep is disordered due to low levels of melatonin at night such as ageing, affective disorders (e.g. depression), delayed sleep-phase disorder, or jet lag.

Melatonin supplements may improve sleep quality and morning alertness in older adults with insomnia. Timed-release melatonin is used to treat primary insomnia in people over age 55 in the European Union and elsewhere. In most studies on melatonin for insomnia in older adults, melatonin was taken up to two hours before bedtime for up to 13 weeks. The timing is important—when melatonin is taken in the morning, it delays circadian rhythms but advances them when taken in the afternoon or early evening.

Light Exposure

Light therapy is used as part of sleep treatment plans. If you have trouble falling asleep at night or have delayed sleep-phase syndrome, you may need more light in the morning. Light exposure plays a key role in telling the body when to go to sleep (by increasing melatonin production) and when to wake up. A walk outdoors first thing in the morning or light therapy for 30 minutes may help.

On the other hand, if you find you're waking up too early in the morning or have an advanced sleep-phase syndrome, you may need more light late afternoon and could try taking a walk outdoors or light therapy for two to three hours in the evening. Home light therapy units are available and may be recommended by your doctor or sleep specialist to use in conjunction with your sleep therapy.

Meditation and Relaxation Techniques

Regular meditation practice may help to promote sleep by slowing breathing and reducing stress hormone levels. Meditation is a technique that involves consciously directing one's attention to an object of focus (such as breathing or a sound or word) in order to increase awareness, relax the body, and calm the mind. Some types of meditation include guided meditation, vipassana meditation, yoga nidra, or body scan. Also, try:

Visualization: Involves actively imagining a relaxing scene. You can try it in bed for 20 minutes before falling asleep. Involve all your senses. If you're imagining yourself on a tropical island, think of the way the warm breeze feels against your skin. Imagine the sweet scent of the flowers, look at the water and listen to the waves. The more vivid the visualization and the more senses you involve, the more effective it will be.
Relaxation Response: A mind/body response that occurs after following specific instructions patterned closely after Transcendental Meditation.
Mindfulness: A type of meditation that essentially involves focusing on your mind on the present.
Early evidence suggests that meditation techniques may improve sleep. The National Center for Complementary and Integrative Health says relaxation techniques have enough evidence to say they can be helpful for insomnia. But further research is still needed.

Yoga

A system of relaxation, breathing, exercise and healing with origins in Indian philosophy, yoga has been described as the union of mind, body, and spirit. Preliminary studies show it may be helpful for insomnia, according to the National Center for Complementary and Integrative Health.

Hypnosis

Hypnosis is a state in which a person is more focused, aware, and open to suggestion. Although how it works is not understood, hypnosis may bring about physiological changes in the body such as decreased heart rate, blood pressure, and alpha wave brain patterns, similar to meditation and other types of deep relaxation. Hypnosis may be helpful in enhancing the effectiveness of cognitive-behavioural therapy and relaxation techniques. But the studies done so far are not well-designed.

Acupuncture

Acupuncture and acupressure may help with insomnia. Studies have shown some evidence that it can help, but the studies are of poor scientific quality.

Aromatherapy

A 2011 analysis found no studies that are rigorous enough to provide good evidence for aromatherapy for assisting sleep. The scent of English lavender aromatherapy oil has long been used as a folk remedy to help people fall asleep. It is one of the most soothing essential oils. Try putting a lavender sachet under your pillow or place one to two drops of lavender essential oil in a handkerchief. Or add several drops of lavender oil to a bath—the drop in body temperature after a warm bath also helps with sleep. Other aromatherapy oils believed to help with sleep are chamomile and ylang-ylang.

Food and Diet

What you eat and what you don't can have an effect on your ability to get to sleep and stay asleep.

Limit Your Intake Of Caffeine, Alcohol, and Nicotine: Caffeine and nicotine can have a pronounced effect on sleep, causing insomnia and restlessness. In addition to coffee, tea, and soft drinks, look for hidden sources of caffeine such as chocolate, cough and cold medicine, and other over-the-counter medicine. Alcohol consumption can result in nighttime wakefulness.
Cut Back on Sugar: Although sugar can give a burst of energy, it's short-lived and can cause uneven blood sugar levels. This can disrupt sleep in the middle of the night as blood sugar levels fall.
Eat Foods That Help You Sleep: Tryptophan is a naturally-occurring amino acid that is a precursor to serotonin, which is then converted to melatonin. Eat carbohydrate snacks such as whole grain crackers before bedtime. Also include foods rich in vitamin B6, found in wheat germ, sunflower seeds, and bananas, which enhances the body's conversion of tryptophan. Note that L-tryptophan supplements are not recommended as they have been linked to eosinophilia-myalgia syndrome.
Eat Magnesium-Rich Foods: The mineral magnesium is a natural sedative. Deficiency of magnesium can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability, and pain. Foods rich in magnesium are legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, blackstrap molasses, brewer's yeast, and whole grains. In addition to including these whole foods in your diet, you can also try juicing dark leafy green vegetables.

[Bunnykins83]

I have tried all these remedies. I have ME and nothing seems to work. Melatonin made my depression worse and Valerian affects my stomach. I cant take prescribed medication as it exacerbates my symptoms. I do use Lavendar oil as I love the smell but doesnt seem to make much difference to my sleep.

[scilover]

Why don't you try to avoid or limit caffeine and alcohol in your daily drinks, avoid large meals and beverages before bed, and stay active... I hope this helps. bu if you also have tried this before and it doesn't work then maybe a doctor is a good idea.

[MissCandyGirl]

Great posts! Having a website with such great advice is wonderful.

I didn't know much about treating insomnia, but shall refer to the advice when I need it myself.

[Latrice Sang]

Is Melatonin safe? Whenever I can't sleep I use essential oils like Lavender

[MissCandyGirl]

Lavendar is meant to be a great sleep aid. But do exercise caution if mixing your own essential oils. If you're not into doing that, buying lavendar sleep aids and beauty products - i.e: lavendar bubble bath - you're in business. I'd definitely give it a try. If you can't stand the smell of lavendar then do use a different essential oil product.

[Prycejosh1987]

A heated room. Make sure you are warm when in your blankets.