Natural Remedies for Insomnia

Approximately 15%-17% of the population suffers from insomnia at any given time. Insomnia can take the form of not being able to go to sleep when you first get in bed or waking up throughout the night and being unable to fall back asleep. Insomnia can be caused by a number of things including medications, physical pain, stress, grief, depression and many other factors. Most people can easily adapt to short periods of sleep deprivation, but after more than a few days, lack of sleep can have serious ramifications. Anyone who suffers from insomnia can tell you that too many sleepless nights can cause a serious deterioration in their day to day performance and can even cause personality changes. There is a countless number of sleep medications on the market, however many people choose to avoid these sleep aids because of the wide range of side effects they can cause. For people who prefer a more natural approach to curing their ailments, here a a few ideas that may help you to sleep at night.

Taking calcium and magnesium supplements can help you to rest better. A deficiency of these nutrients can actually cause you to wake up after a few hours of sleep and prevent you from falling back to sleep. Melatonin can also be taken, as this is a natural hormone that helps to promote a sound sleep. There are quite a few herbal supplements that can help with insomnia as well. Hops, kava kava, passion flower, California poppy, skullcap and valerian root can be taken in extract or capsule form. It is best to rotate between these herbs and not take one herb for too long at a time. Some of these herbs can even be found in tea form if you prefer to take them that way. Chamomile is a very popular herbal tea that has mild sedative properties as does catnip, which has the opposite effect on humans as it does our feline friends, and can help you too relax.

There are a few other things one can do to combat insomnia. If you are a smoker, you should consider quitting. While most people think smoking seems to have a calming effect, nicotine is actually a neuro-stimulant that can cause sleep problems. Drinking too many caffeinated beverages can also cause insomnia. Try drinking caffeine free drinks instead. Exercising late in the afternoon or early in the evening may help to improve sleep quality, however you should never exercise right before bedtime. Establishing a set of bed time "habits" and following them consistently can cure insomnia and create a regular, healthy sleep cycle. Some of these habits would include going to bed only when you are sleepy and not staying in bed if you are not sleepy. You can also set an alarm clock and make sure you get up at the same time every morning regardless as to how much sleep you got the night before. This helps your body to establish normal sleep patterns. Many doctors also recommend to only use your bedroom for sleep and sex. All other activities such as eating, watching T.V. or reading should be done in other rooms.

With just a few lifestyle changes, insomnia can be a thing of the past and before you know it, you'll be sleeping like a baby.