Although it’s usual to have a restless night now and then, insomnia is defined as an inability to sleep or excessive waking during the night that interferes with daily activities.
Because persistent sleep deprivation has been related to a variety of health issues (including diabetes, high blood pressure, and depression), it’s crucial to seek medical advice rather than self-treating with alternative medicine. While you may be tempted to reach for an over-the-counter sleeping pill, there are a number of natural alternatives to consider.
Melatonin
Melatonin supplements are commonly advised for a variety of sleep disorders, but the best research shows that they can help with sleep issues induced by shift work or jet lag.
Melatonin is a naturally occurring hormone that controls the brain’s sleep-wake cycle. When light exposure declines at night, serotonin is created.
It is used to treat sleep disorders caused by decreased melatonin levels at night, such as aging, affective illnesses (such as depression), delayed sleep-phase disorder, or jet lag. Melatonin pills may help older persons with insomnia sleep better and be more aware in the morning.
Exposure to Light
The use of light therapy as part of a sleep treatment regimen is common. You may require extra light in the morning if you have problems falling asleep at night or have delayed sleep-phase disorders.
Light helps the body know when it’s time to sleep (by increasing melatonin production) and when it’s time to wake up. A 30-minute walk outside first thing in the morning or light therapy may be beneficial.
If you’re waking up too early in the morning or have advanced sleep-phase disorders, you may need additional light in the late afternoon and should consider taking a stroll outside or using light therapy for two to three hours.
Techniques for Meditation and Relaxation
Meditation can help you sleep better by slowing your breathing and lowering your stress hormone levels. Meditation is a practice for increasing awareness, relaxing the body, and calming the mind that involves actively directing one’s attention to an object of focus (such as breathing or a sound or word).
Yoga
Yoga, an Indian philosophy-based technique of relaxation, breathing, exercise, and healing, has been described as the unification of mind, body, and spirit. Evidence suggests that yoga (as well as mindfulness-based stress management and tai chi) can help with insomnia symptoms, according to a 2017 review study.
Hypnosis
Hypnosis is a trance-like state in which a person becomes more focused, attentive, and receptive to suggestions. Although the exact mechanism is unknown, hypnosis, like meditation and other forms of profound relaxation, may cause physiological changes in the body, such as lower heart rate, blood pressure, and alpha wave brain patterns.
We hope at least one of these techniques works for you!