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Natural remedies for insomnia fall into three categories: natural roots and hormones that aid the sleep process, relaxation techniques and methods, and environmental/lifestyle changes. To begin, lets study the first category of natural sleep aids. Valerian and kava are both herbs commonly used to treat insomnia. While it is still unclear exactly how Valerian works, it has been found to be non-habit forming, and is an accepted over the counter remedy for insomnia in many countries.
Kava is a herb used to treat anxiety related insomnia. The FDA has issued advisories, however, warning that kava poses the potential risk of liver injury. Thus, kava should be used only under the advice of a doctor. A third option in this category is melatonin, a naturally occurring hormone in the body that helps regulate the sleep cycle. Melatonin is commonly used when the sleep cycle has been disrupted due to environmental changes such as moving to a new time zone or working night shifts.
The second category is relaxation techniques and methods. These natural sleep aids are highly popular, and many have been used for centuries to aid the sleep process. Relaxation techniques range from yoga, to visualization, to progressive muscle relaxation, and are highly effective at treating insomnia caused by anxiety. Other effective techniques for treating stress and anxiety that causes insomnia include aromatherapy, gently music, and acupuncture.
A third option for treating insomnia is making environmental and/or lifestyle changes. Sometimes, the answer to insomnia lies in what you are doing during the day. For example, some simple changes to your diet can help you sleep better at night. Caffeine and sugar are both counterproductive to restfulness, while magnesium is a natural sedative. By cutting down on your sugar and caffeine intake during the day, and eating magnesium rich foods near bedtime, your body will be physically prepared for sleep.
Along with diet, exercise is also a key to getting a good night's sleep. For many people, stress is expressed in their muscles, and a proper workout a few hours before bedtime can alleviate the physical expression of stress. Another natural sleep aid related to lifestyle change is getting more sun during the day. Light exposure plays a key role in telling your body when it is time to wake and time to sleep. If you find yourself struggling to fall asleep at night, try going for a walk right after you wake, to expose your body to the sun and help regulate your sleep and wake cycle.
Simple changes to your environment can also have a big impact on treating insomnia. The practice of feng shui has been adhered to for thousands of years in eastern civilizations, and focuses on creating a positive flow of energy through a room. Many people who suffer from anxiety related insomnia swear by the practice of feng shui, and combine it with other natural sleep aids.
If you are one of the thousands of Americans who suffer from insomnia, rest assured that there are natural treatment options. For many insomniacs, a combination of natural sleep aids proves to be the answer to their sleeplessness. So don't be afraid to try something new - it just might be the answer to getting that sought after good night's sleep.
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