Natural remedies for insomnia?

Relaxation excercises and techniques, hot milk, etc (no pills or medicine) thank you! Asked by Dede 48 months ago Similar questions: Natural remedies insomnia Health.

Here's a few ideas. It is important to analyze both daytime and nighttime factors contributing to insomnia. The most helpful way to treat insomnia is to fix the underlying cause, which could be any of the following: psychological-stress lifestyle-caffeine/stimulants, alcohol use, erratic schedule environmental-noise, light physical-anxiety, depression, pain, sleep-related breathing disorders Some general guidelines to follow to get better sleep: maintain a regular schedule use your bedroom only for sleep, sex, and illness avoid daytime naps establish a relaxing nighttime routine (warm bath, reading) get regular exercise avoid large meals before bedtime avoid caffeine 6 hours before bedtime go to bed only when you are drowsy if you are not drowsy and are unable to fall asleep within 20 minutes, leave your bedroom and engage in a quiet activity elsewhere.Do not fall asleep outside the bedroom.

Return to bed when you are sleepy. Relaxation therapy may include muscle relaxation training, imagery training, and hypnosis. Progressive muscular relaxation involves the active contracting and relaxing of muscles.

When a muscle is tightened for 4-6 seconds and then relaxed, the muscle returns to a more relaxed state. This process should be performed for the following parts of the body in turn - feet, legs, thighs, buttocks, stomach, back, neck, shoulders, arms, hands, jaw, face and eyes. Imagery is seeing, feeling, and experiencing yourself moving through an action in your mind as you would like it to actually unfold (in this case, picture yourself sleeping.

) You first do it in imagery as perfectly and precisely as possible to experience best results. Self-hypnosis is achieved through a process that begins with relaxation, then slow, deep breathing and affirmation statements, for example, "I am calm and relaxed. I am going to sleep.

" Repeat these statements as many times as you wish, and when you are satisfied, count your way out of your hypnotic state, then return to your bedtime routine. Best wishes to you. Sources: wikihow.

Com, brianmac.co. Uk confuzzled's Recommendations No More Sleepless Nights Amazon List Price: $16.95 Used from: $1.02 Average Customer Rating: 4.5 out of 5 (based on 13 reviews) No More Sleepless Nights Workbook Amazon List Price: $15.95 Used from: $3.27 .

Here are a few things you could try: Essential oils of lavender, bergamot and/or cypress. Mix a few drops of any or all of them into vegetable oil or odorless moisturizer and apply along your jawline right before bed. Make sure the concentration is low (5% or less) since the oils are very strong by themselves and could cause a skin reaction if insufficiently diluted.

Don’t use these if you’re pregnant, nursing, have sunburn or broken skin. As an alternative, you can drip some onto a couple of cotton balls and stick them into your pillowcase as a sort of makeshift sachet. You should be able to find these at health food or natural medicine stores, or there are lots of suppliers online (like this one).

I had excellent luck with a blend of these three oils when I was in college and had trouble with insomnia. Meditation. When in bed, try focusing on your breathing, to the point you’re blocking out the awareness of everything except breathing in and out.

Alternatively, you could try focusing on one body part at a time, willing it to relax. You might also have good luck playing soothing music (something classical or new-age instrumental, for example) and letting it "surround" you, excluding all other stimuli. Herbal tea.

Some of the more common herbal tea ingredients that could prove helpful are chamomile, valerian, hops, or scullcap. (But check with a doctor if you have any medical conditions or take any medications. ) These also come in supplement form, but there’s something so soothing about drinking tea... Make a point of doing nothing but sleeping (and other bed-appropriate activities) while in bed, or better yet, your bedroom.

Avoid watching TV, eating, working...; this trick helps people rid themselves of all associations their beds have with things other than sleep. Get an eye mask to block out residual light, or if sounds bother you, get ear plugs. (Don’t use earplugs if you rely on the alarm clock to get you to work on time, though.) An alternative would be an air purifier, fan, or something else that you could run at night that causes white noise and blocks out more distracting sounds.

Take a cool shower. And on that note, remedy any temperature problems that may be keeping you awake. Try drinking milk or eating a light snack consisting of oatmeal, or a banana, or a turkey sandwich.

The reason these may help is because they’re dietary sources of the amino acid tryptophan; tryptophan can help your body regulate its sleep cycles. This is still a debated subject, but it seems that most experts - even traditional doctors - agree that taking the amino acid in through your diet (as opposed to taking a supplement) is helpful to at least a small degree. Here’s an article written by a doctor of Naturopathic Medicine on the subject.

I feel a little silly mentioning it, but do you drink coffee or sodas with caffeine? If so, you’ll want to cut back or at least stop taking in caffeine earlier in the day. And if you still can’t sleep, get up and do something else outside of your bedroom.

Read a book, listen to soothing music, knit... It’s better to take your mind off the fact that you’re not sleeping rather than to lie there and stress out over what time you need to be at work in the morning. Sources: Personal experience and education on the topic MidwestPurgatory's Recommendations Celestial Seasonings Herb Tea, Honey Vanilla Chamomile, Tea Bags, 20-Count Boxes (Pack of 6) Amazon List Price: $21.36 Average Customer Rating: 4.5 out of 5 (based on 3 reviews) Lewis N. Clark Comfort Eye Mask, Black Amazon List Price: $6.99 Average Customer Rating: 4.5 out of 5 (based on 6 reviews) 3M 1120 Disposable Soft Foam Ear Plug w/Articulated Shape for Improved Fit, (Pack of 200) Amazon List Price: $31.28 Average Customer Rating: 5.0 out of 5 (based on 3 reviews) Chasing the Ghost Amazon List Price: $14.99 Used from: $10.99 Average Customer Rating: 4.5 out of 5 (based on 64 reviews) Bergamot 100% Pure Essential Oil- 10 ml Lavender 100% Pure Essential Oil - 30 ml Average Customer Rating: 4.5 out of 5 (based on 7 reviews) Aura Cacia Essential Oil Cypress - .5 oz Amazon List Price: $8.99 .

Although it's common to have the occasional sleepless night, insomnia is the lack of sleep on a regular basis. Before starting any natural remedies, consult your doctor. Chronic insomnia can itself be a symptom of another condition, such as depression, heart disease, sleep apnea, lung disease, hot flashes, or diabetes, so it's important to see a doctor if you are having trouble sleeping.

Here are fourteen natural remedies that are used to treat insomnia. Natural Remedies for Insomnia 1) Valerian Valerian (Valeriana officinalis) is a herb that has been long used as a remedy for insomnia. Today, it is an accepted over-the-counter insomnia remedy in Germany, France, Switzerland, Belgium, and Italy.

Exactly how valerian works in the body is still not well understood. Sponsored Links Guaranteed Insomnia CureChuck The Pills And Other Stuff This Works & It's 100% Naturalwww.Sleep-Deprivation-cd.com Diabetes: Be In ControlControl your blood sugar levels. Get information and tipswww.GoInsulin.com Sleep MedicineFind Out About Sleep Medicine.

Sleep Medicine, Tips, & Advice. InsomniaResources.Com Some studies suggest that like conventional sleeping pills, valerian may affect levels of the calming neurotransmitter GABA. Unlike many other sleep medications, valerian is not believed to be addictive or cause grogginess in the morning.

But valerian doesn't work for everyone. And although studies in labs have been encouraging, clinical trials are still inconclusive. Valerian is usually taken between an hour before bedtime.

It takes about two to three weeks to work.It shouldn't be used for more than three months at a time. Side effects of valerian may include mild indigestion, headache, palpitations, and dizziness. Although valerian tea and liquid extracts are available, most people don't like the smell of valerian and prefer taking the capsule form.

Valerian shouldn't be taken with many medications, especially those that depress the central nervous system, such as sedatives and antihistamines. Valerian shouldn't be taken with alcohol, before or after surgery, or by people with liver disease. It should not be taken before driving or operating machinery.

Consultation with a qualified health practitioner is recommended. For more information about valerian, read the Valerian Fact Sheet. 2) Melatonin Melatonin is a popular remedy to help people fall asleep when the sleep/wake cycle has been disturbed, such as in shift workers or people who with jet lag.

Melatonin is a hormone found naturally in the body. The pineal gland in the brain makes serotonin which is then converted into melatonin at night when exposure to light decreases. Melatonin is typically taken about 30 minutes before the desired bedtime.

Some experts caution that melatonin should not be used by people with depression, schizophrenia, autoimmune diseases, and other serious illness. Pregnant and nursing women should not use melatonin. The University of Alberta study examined 17 studies with 651 people and found no significant side effects when used for three months or less.

The long-term effect of melatonin supplementation is not known. For more information about melatonin, read Boosting Melatonin Naturally. 3) Kava Kava is an anti-anxiety herb that may be helpful for anxiety-related insomnia.

However, the United States Food and Drug Administration (FDA) has issued an advisory to consumers about the potential risk of severe liver injury resulting from the use of dietary supplements containing kava. To date, there have been more than 25 reports of serious adverse effects from kava use in other countries, including four patients who required liver transplants. Learn more: What is kava?4) Relaxation TechniquesRelaxation techniques are one of the most effective ways to increase sleep time, fall asleep faster, and feel more rested in the morning.

They require a minimum of 20 minutes before going to bed. There are many different techniques: Visualization involves imagining a relaxing scene. You can try it in bed before falling asleep.

Involve all your senses. If you're imagining yourself on a tropical island, think of the way the warm breeze feels against your skin. Imagine the sweet scent of the flowers, look at the water and listen the waves--you get the picture.

The more vivid the visualization and the more senses you involve, the more effective it will be. Relaxation Response - A mind/body technique based on the principles of Transcendental Meditation. Learn how to elicit the relaxation response Mindfulness - A type of meditation that essentially involves focusing on your mind on the present.

Learn mindfulness. Yoga combines deep breathing, meditation, and stretching. A Harvard study found that daily yoga for eight weeks improved total sleep time, the time to fall asleep.

If you've never tried yoga before, not to worry. There are many gentle yoga styles to choose from. Progressive Muscle Relaxation is a promising natural remedy for sleep.

If you've never tried a relaxation technique before, this technique is easy to learn and simple to master. 5) Diet Cut out caffeine Caffeine can have a pronounced effect on sleep, causing insomnia and restlessness. In addition to coffee, tea, and soft drinks, look for hidden sources of caffeine such as chocolate, cough and cold medicine, and other over-the-counter medicine.

Avoid sweets Although sugar can give a burst of energy, it's short-lived and can cause uneven blood sugar levels. This can disrupt sleep in the middle of the night as blood sugar levels fall. Eat foods that help you sleep Tryptophan is an amino acid that is a precursor to serotonin, which is then converted to melatonin.

Carbohydrate snacks such whole grain crackers before bedtime may help to promote sleep. Just be sure to stay away from sweets. Eat magnesium-rich foods Magnesium is a natural sedative.

Deficiency of magnesium can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability, and pain. It has also been use for people with restless leg syndrome. Foods rich in magnesium are legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, blackstrap molasses, brewer's yeast, and whole grains.6) Aromatherapy How to Make a Relaxing Essential Oil Blend How to Use Essential Oils Safely Tips on Buying Essential Oils Lavender and Tea Tree Oil Alert 7) Light If you have trouble falling asleep at night, you may need more light in the morning.

Light exposure plays a key role in telling the body when to go to sleep and when to wake up. Sponsored Links Diabetes: Be In ControlControl your blood sugar levels. Get information and tipswww.GoInsulin.com Guaranteed Insomnia CureChuck The Pills And Other Stuff This Works & It's 100% Naturalwww.Sleep-Deprivation-cd.com Alt Medicine BachelorsCompare top Alternative Medicine Bachelors programs.

Get free info!Www.WorldWideLearn. Com Try taking a walk first thing in the morning. Just be sure to wear sunscreen to protect your skin from ultraviolet rays.

On the other hand, if you find you're waking up too early in the morning, you may need more light in the afternoon. Try taking a walk in the late afternoon.8) Music Gentle, slow music is another remedy that can help to improve sleep without medication. Music has been found to improve sleep quality, decrease nightly wakenings, lengthen sleep time, and increase satisfaction with sleep.9) Acupuncture Acupuncture may help with insomnia.

A University of Pittsburgh analysis concluded that acupuncture may be an effective treatment for insomnia. A preliminary study found that five weeks of acupuncture increase melatonin secretion in the evening and improved total sleep time. Acupuncture Fact Sheet Find an Acupuncturist Poll: Does Acupuncture Hurt?10) Traditional Chinese Medicine In traditional Chinese medicine, insomnia often stems from kidney energy weakness.

This syndrome is not necessarily related to kidney disease in Western medicine. A few signs of kidney energy weakness are low back ache, tiredness and fatigue, and a burst of energy at about 11 pm in the evening. Women in menopause often experience this type of insomnia.

People who are taking anti-estrogenic drugs such as tamoxifen also experience this type of insomnia, however, they should not take herbal combinations such as the herbal formula liu wei di huang that may increase estrogen levels. Kidney Yin Deficiency Interpreting Emotions in Traditional Chinese Medicine 11) Ayurvedic Medicine In Ayurvedic medicine, insomnia is often associated with a vata imbalance. Vata regulates breathing and circulation.

People with a vata imbalance often notice irritability, anxiety, and fear with insomnia. One Ayurvedic treatment is the application of oil on the head and feet. For the pitta type, room temperature coconut oil is used, for the vata type, warm sesame oil is applied, and for the kapha type, warm mustard oil is often applied.

What is your Ayurvedic type? Recommended foods for your Ayurvedic type 12) Exercise Lack of exercise can contribute to poor sleep. Muscle tension and stress build in the body.

Exercise can promote deep sleep that night. However, intense exercise too close to bed can increase adrenaline levels, leading to insomnia.13) Other Natural Remedies For hot flashes, a thin, flat foam pillow insert, called a Chillow, can help to cool the head throughout the night. Chamomile, hops, passionflower, lemon balm, and ashwagandha are other herbs that are often used for insomnia.

Some people may find benefit from simply having a cup of chamomile tea one to two hours before going to bed. Chamomile can reduce anxiety, calm the digestive system, and relieve muscle tension.14) Feng Shui Feng shui, which originates in the Chinese philosophy of Taoism, instructs on how to arrange rooms, furniture, offices, houses, and other arrangements to maximize favorable energy flow throughout living spaces. Here are some recommendations that may help promote relaxing sleep: Try not to have the bed in a corner of the room.

The corners are where energy tends to be stagnant. Avoid putting your bed next to a window. Energy can be drained this way.

The bed shouldn't be positioned so that the soles of the feet, when lying face-up in bed, directly face the doorway. When lying in bed, you should have full view of anyone coming in the door. If you can't do this directly, hang a mirror to reflect the entranceway.

Try to avoid facing sharp corners from desks, bookcases, and other pieces of furniture. I hope this helps! The scent of English lavender has long been used as a folk remedy to help people fall asleep.

Research is starting to confirm lavender's sedative qualities. It's been found to lengthen total sleep time, increase deep sleep, and make people feel refreshed. It appears to work better for women, possibly because women tend to have a more acute sense of smell.

The good thing about lavender is that it begins to work quickly. Try putting a lavender sachet under your pillow or place one to two drops of lavender essential oil in a handkerchief. Or add several drops of lavender oil to a bath -- the drop in body temperature after a warm bath also helps with sleep.

Other aromatherapy oils believed to help with sleep are chamomile and ylang ylang. Sources: http://altmedicine.about.com/cs/conditionsitoq/a/Insomnia.htm Kittyb's Recommendations Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health Amazon List Price: $24.95 Used from: $11.03 Average Customer Rating: 5.0 out of 5 (based on 12 reviews) Say Good Night to Insomnia: The Six-Week, Drug-Free Program Developed At Harvard Medical School Amazon List Price: $15.00 Used from: $4.950 Average Customer Rating: 4.5 out of 5 (based on 49 reviews) Theta Meditation System: Let Go of Stress, Renew Your Spirit, Gain Insight, and Intuition Amazon List Price: $14.950 Used from: $14.950 Average Customer Rating: 4.5 out of 5 (based on 46 reviews) No More Sleepless Nights Amazon List Price: $14.950 Used from: $4.950 Average Customer Rating: 4.5 out of 5 (based on 13 reviews) 5-HTP: The Natural Way to Overcome Depression, Obesity, and Insomnia Amazon List Price: $15.00 Used from: $4.952 Average Customer Rating: 4.0 out of 5 (based on 24 reviews) .

Some sleep hygiene guidelines The basic guidance given for insomnia includes things like avoiding caffeine, but I think there are a few more twists worth considering. Moderate exercise (e.g. , walking) can help Some (more extreme) clinical guidelines for good sleep hygiene: No TV or computer 1-2 hours before bed For a period of at least six to eight weeks, always go to bed at the same time, period Avoid going back to sleep if you will be unable to sleep for about two additional hours (waking up without completing all of the sleep phases can make you quite groggy) I've had mixed results with New Chapter Tranquilnite (herbal preparation), although it's a bit expensive..

Zinc lowers copper which causes a brain to race, GABA,Glutamine, Ca/Mg,progesterone cream if you are older, exercise, low stress, LDN, celiac diet (no dairy or gluten grains).

For example drinking apple cider vinegar." "I have a friend that will believe anything and everything about home medical "HEALTH FOOD STORE REMEDIES" before ...." "My friend is having severe menstrual cramps. Can anybody recommend effective remedies, natural or medicinal? " "What herbal, natural and home remedies did your parents or grandparents subject you to as a child?" "Are there any proven natural remedies for hypothyroidism?

" "what natural remedies kill toenail fungus?

I have a friend that will believe anything and everything about home medical "HEALTH FOOD STORE REMEDIES" before ....

My friend is having severe menstrual cramps. Can anybody recommend effective remedies, natural or medicinal?

I cant really gove you an answer,but what I can give you is a way to a solution, that is you have to find the anglde that you relate to or peaks your interest. A good paper is one that people get drawn into because it reaches them ln some way.As for me WW11 to me, I think of the holocaust and the effect it had on the survivors, their families and those who stood by and did nothing until it was too late.