It is estimated that nine million people in America rely on prescription sleep aids. While prescription sleep aids can be effective for treating insomnia, they can cause unpleasant side effects. Fortunately, there are many ways that insomnia can be treated without medication. Below are some natural ways that insomnia can be cured:
Telemedicine companies recommend that you take a warm bath before going to bed if you want to treat your insomnia. Your body temperature increases when you soak in a warm tub. It decreases rapidly when you get out of the tub. This temperature change helps the brain prepare for sleep.
There was a study done in 1985 that examined the effects that taking a bath before bed had on sleep. The study showed that baths not only helped improve sleep duration, but also improved sleep quality.
A telemedicine company will also tell you that regular exercise can help you sleep better. In fact, a 2013 study done by the National Sleep Foundation showed that people who exercise regularly sleep better. The study also found that the type of exercise you do is not important. Even if you are doing gentle exercise, it can still help you sleep better.
There are a number of sleep supplements available, and most of them will not harm you. Melatonin is naturally produced by the body. It helps regulate sleep/wake patterns. A small dose of melatonin can help improve your sleep. It can also be helpful if you are recuperating from jet lag.
Valerian is another supplement that you can use if you are having trouble going to sleep. It helps you relax, which will make it easier for you to go to sleep. It is most effective for people who have mild insomnia.
Do Not Smoke
If you are a smoker, then better sleep is another reason to quit. The nicotine in cigarettes is a stimulant, which will make it harder for you to go to sleep. A study done in 2008 by the John Hopkins School of Medicine showed that smokers were four times more likely to wake up feeling tired.
If you drink caffeine, then you may want to consider having it earlier in the day. It is best to drink caffeine before lunch. Caffeine can stay in your system for up to 10 hours.
Natural Sleep Aids and Remedies. www.webmd.com
13 All-Natural Ways To Fall Asleep Faster. www.huffingtonpost.com