The Fight with Insomnia
What is Insomnia?
Insomnia is a sleep disorder that can reduce your quality of life and overall health. People suffering from insomnia have trouble falling asleep and difficulty staying asleep throughout the whole night. One in five people suffers from insomnia.
What Causes Insomnia?
There are several conditions and lifestyle choices that can lead to insomnia. It does not necessarily have to just be one thing, but it could be a multitude of factors. Some of the most common conditions and lifestyle factors that can cause insomnia include:
- Stress and anxiety
- Pain, such as back/joint pain
- Frequent urination
- Hot flashes
- Sleep apnea
- Certain medications (including antidepressants, psychostimulants, anticonvulsants, steroids, dopamine agonists)
- Restless leg syndrome
- Digestive problems
- Alcohol and drug use
- Working nights or shift work
15 Natural RemediesIf you suffer from insomnia, think of trying some of these different remedies. Because every person is different, some things may work for some people while other things will work for another.
- Set your thermostat between 60 and 73 degrees Fahrenheit to ensure you stay comfortable throughout the night.
- Taking magnesium and vitamin B6 supplements can help promote sleepiness.
- Using essential oils, or aromatherapy, in your nightly routine is a safe, natural, and therapeutic way to encourage your body to wind down. Lavender is one of the best essential oils to aid in sleep.
- Settle your mind by reading a book, practicing meditation, or other relaxation techniques 30 minutes or so before bedtime to help you unwind and get your brain into a resting mode.
- Stay away from sugary sweets, juice, or fruit before bed as it can pike blood sugar, boost your energy and you can wake up feeling hungry.
- Keep electronics out of bed. Research shows that turning off your electronics an hour before bedtime allows your brain to settle for sleep.
- Keep your circadian rhythm in check by adhering to a regular sleep schedule as much as possible, even on weekends,
- Avoid eating or drinking any caffeine after noon to keep your body on a natural sleep cycle.
- Avoid working out at night because it can keep your body awake longer and can cause you to feel restless. Instead, try shifting your workouts to the morning times. When working out, engage in full-body exercise because it helps exhaust your body and makes falling asleep easier.
- Try journaling before bed. It’s a therapeutic way to address what might be troubling you and allow you to relieve some stress before bedtime.
- Starting your day with natural light exposure helps reset your biological clock. It also balances your body’s melatonin and cortisol levels.
- Taking a detox bath instead of a quick shower before bed can help relieve your body of toxins and soothe your body and brain.
- Drinking chamomile tea before bed can help make you feel drowsier and it has a natural caffeine-free calming effect on the body.
- Invest in a good mattress, that will not only be comfortable but support you throughout the night.
- Use natural sleep supplements such as Valerian, passion fruit, and chamomile.
One of the best things we have to aid in sleep is Herbal Rest & Relax. This product contains herbs that promote restful sleep and refreshed awakening. It also helps lift mood and promote calm relaxation.
Herbal Rest & Relax contains 8 different herbs – damiana, lemon balm, skullcap, schisandra, St. John’s wort, passion flower, vervain, and German chamomile. While lemon balm, skullcap, schisandra, and passion flower promote calm relaxation, damiana and St. John’s wort help lift mood and promote healthy sleep cycles. Vervain and German chamomile provide a complementary effect to the other herbs to promote sleep.