Although insomnia and the
inability to fall asleep quickly has always been a problem for some, issues
with sleeping are becoming more common among the general population.
One of the reasons for this
is our lives becoming busier and mentally more straining. The increased use of
technology, the way we can access work emails 24/7, and the constant struggle
to fit in all our tasks is making us a nation who are wide awake at night.
If you feel like you suffer
from chronic lack of sleep, it could be linked to a number of more serious
health problems, such as high blood pressure, diabetes, anxiety, or depression.
If this is the case, make sure you consult with your doctor as you may need to
look deeper than alternative medicine.
For those who are willing
to try natural remedies first, here are six to consider:
Increase Melatonin Levels
Melatonin supplements are
commonly used by those suffering from sleeping problems due to shift work, jet
lag or unusual sleeping patterns.
We all have levels of melatonin in our bodies, as it is a naturally-occurring
hormone which is responsible for regulating our sleeping and waking cycles.
When our exposure to light decreases, serotine starts to kick in, which boosts
melatonin, helping us to feel sleepy. Melatonin can reduce as we age, and is
also at lower levels in those suffering from depression.
This is where melatonin
supplements may help to improve the quality of your sleep, and help you feel
sleepy when it comes to bedtime. Studies have shown that when melatonin
supplements are taken up to two hours before going to bed, they can have a
positive effect on sending us to sleep naturally.
Explore CBD
In terms of CBD functioning
as a specific sleep-encouraging natural remedy, it is believed to work by cooperating
with a range of proteins, receptors and other chemicals in the brain that
influence different things. Anxiety and sleep-wake cycles are the main ones
where it has been shown that some forms of CBD can assist with obtaining healthy
and quality sleep.
The Anxiety and Depression Association of America found that many people who suffer from anxiety disorders do so due to having sleep abnormalities and sleep disorders, which can lead to insomnia.
Look for CBD products which
can be used as liquid drops, topicals, capsules and topical applications and
contain crude hemp oil. Liquids are best, especially when a drop is applied to the tongue an
hour or so before going to bed.
Light Exposure
Light therapy can be
cleverly used to encourage a healthy sleeping routine, especially in those who
are highly sensitive and reactive to light.
If the problem is
physically trying to fall asleep in the evening, it might be that you require
more access to light in the morning. Some people try to take morning walks to get more light in their minds and bodies. On the
other hand, if you keep waking up too early in the morning, it may be that you
need access to more light later in the afternoon. You may need to take a walk
outside before it gets dark.
There are also home light
therapy units which your doctor can advise about.
Meditation Techniques
Meditation techniques are
becoming one of the most popular natural remedies to help promote sleep. Meditation
promotes sleep by slowing down your breathing, which helps to reduce stress hormone levels.
You can either take up
meditation classes with a professional, or you can learn it online via YouTube
videos and advice websites. Meditation will help you learn how to focus on
certain objects and switch off from other issues, relaxing the body and calming
the mind at the same time.
You could also look into Yoga, a system of breathing, exercise and healing movements which help you focus your mind on your heart, breathing techniques and other body parts. Another form of meditation is cryotherapy or the ice bath therapy which helps athletes or sports persons recover post training. If you’re interested to know more about ice therapy, see more here.
Hypnosis Practices
Hypnosis is a method which
some people can feel a little strange about at first, but it has totally
transformed some people’s lives. Undergoing hypnosis practices can bring out
certain physiological changes in the mind and body. These changes can be
changes to your heart rate, brain patterns and blood pressure.
Hypnosis is also commonly
used alongside treatments of cognitive-behavioral therapy and relaxation
techniques.
The above all have their
positives and are regularly used as alternatives to medicine but remember that
each person will take to each one differently. It might be that some people
can’t adapt to yoga and meditation, but they react well to CBD and melatonin
supplements, and vice versa. It’s important to understand what works best for
you first, and develop a natural treatment plan based on this.
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