Naturally Break the Sleep Disorder Cycle

It is not uncommon for many people to have an occasional sleepless night. However, many individuals have trouble sleeping on a regular basis and lack of sleep or sleep deprivation can cause many problems such as irritability, mental changes such as slower reaction times and slurred speech, depression, as well as in some cases tremors. Lack of sleep has also been associated with contributing to hypertension and heart problems.

For anyone suffering from sleep disturbances such as insomnia, their sleep patterns can cause significant adverse effects to almost every aspect of their lives such as with their job or relationships.

Here are several natural sleep remedies that may help individuals who are struggling with sleep disturbances.

Valerian

Valerian is a herb that has been used for a long time as a treatment for insomnia. Valerian is thought to affect the levels of neurotransmitter GABA. Unlike other medications used for sleep, Valerian is not addictive. Valerian however doesn't work on everyone and it usually takes several weeks to work, therefore it has to be taken over an extended length of time before any benefits maybe seen. Side effects of Valerian include mild stomach upset, headaches, dizziness, as well as possible heart palpitations. Valerian comes in many forms but most people don't like the smell and prefer it in capsule form. Before using Valerian or any medication an individual should always check with their physician.

Melatonin

Melatonin is a very popular sleep-inducing aid, which not only helps individuals fall asleep but has been found to help individuals sleep more soundly. Many shift workers or people who have sleep disturbances because of flying take melatonin on a regular basis with good success. The natural hormone melatonin is found in the body. The brain makes serotonin which is converted into melatonin at night once light exposure is depleted.

Melatonin may be taken about 30 minutes before the desired bedtime, however it should be noted that many medical professionals warn of melatonin use in individuals with a history of schizophrenia, depression or any serious illness. As well as, melatonin is not recommended for pregnant or nursing women. Before taking any medication such as melatonin, an individual should always check with their physician. Before taking any medications they should always be thoroughly discussed with a physician for possible side effects with other medications you may be taking.

Relaxation Techniques and Exercise

It has been found that lack of exercise may sometimes cause sleep disturbances, since muscle tension and stress builds up overtime in the body. However exercising can help relieve stress and promote a more relaxed and deeper sleep at night. Intense exercise however too close to one's bedtime can increase adrenaline levels and therefore actually induce insomnia.

Relaxation techniques can promote a faster falling asleep time and one's ability to feel more rested in the morning. Some simple relaxation techniques include:

Visualization involves imagining a relaxing serene place such as a tropical island or sailing on the water and feeling the warm breeze.

Yoga which combines deep breathing techniques, stretching and meditation.

Progressive muscle relaxation techniques such as lying down and envisioning your muscles relaxing one by one from your toes to your head.

Biofeedback to help one learn to let go of stress and anxiety. Clearing one's mind of problems allows the body to naturally relax and sleep better.

Diet

Eating a proper diet is always important. Caffeine causes insomnia and restlessness and cutting caffeine can significantly help with sleep disturbances.

Keeping a mindful eye on sugar levels can also help with sleep disturbances.

Tryptophan is the precursor to serotonin which is likewise converted to melatonin. Whole grain crackers before bedtime can promote sleep.

Light

Block out light when trying to fall asleep, try using light blocking shades or curtains for help when needing to sleep in the daytime.

Music

Gentle relaxing music is another way to help induce sleep without medications. However many individuals use other sounds to fall asleep and stay asleep longer. Relaxing sounds such as water flowing in a brook, rainstorms and even white noise can be used to promote a more relaxing atmosphere.

Acupuncture

Acupuncture has long been used in the Orient for sleep disturbances, and it may help with insomnia, however you should first research it thoroughly. Acupuncture is believed to increase melatonin levels in a individual and to improve total sleep time.

References for this article include: www.nutritional-supplements-health-guide.com/natural-remedies-for-sleep.html
www.holistic-online.com/Remedies/Sleep/sleep_apnea_alternative.htm
www.webmd.com/sleep-disorders/guide/alternative_treatments_for_insomnia