There are alternatives to sleeping pills and counting sheep. Try out some herbal preparation, relaxation and new thinking!
This is a list of some of the ways you can sleep better - naturally!
Acupuncture has been traditionally used to treat sleep disorders and the
method is still popular. According to certified acupuncturist, you will
get about 80 percent relief of the symptoms after four to five
treatments. Acupuncture is considered to have a calming effect and
increase the amount of endorphins - hormones that are linked to pain
relief and wellbeing. Some studies suggest positive effects on sleep
disorders while others do not demonstrate efficacy.
The herb has been used as a sedative in folk medicine. Research shows
sleep inducing properties in mice. The essential oil has antispasmodic
and sedative properties.
Hops has long been used as aversive agents in beer and as a sedative and
hypnotic agents. Research shows improved sleep in sleep disorders,
thanks to its sedative and anticonvulsant effect.
Hypnosis is an altered state of consciousness, a sort of trance when you
are particularly susceptible to various suggestions and requests. It is
used as therapy for relaxation and stress management. It is very good
for people with sleep problems, according to some psychologists. For
milder symptoms, it can help with a CD with hypnosis, but if the cause
is depression or anxiety, it should be combined with treatment by a
professional therapist with a medical or psychological training.
St. John's Wort
St. John's wort is best known for being able to relieve depression. Some
studies show that it can also relieve anxiety and distress and is used
in some calming and soothing products. It qualifies as traditional
herbal medicines used in mild depression and mild anxiety. St. John's
wort should not be combined with other medications, because it can
impair their efficacy.
Chamomile is one of the oldest medicinal plants, used for anxiety and
gastrointestinal problems. Contains substances with spasmolytic effect
and has also been shown to provide a deeper sleep.
The best documented method of treatment for sleep disorders is at
present cognitive behavioral therapy (CBT). These are focused on the
behaviors and beliefs that perpetuate sleep disturbances, such as fear
of sleeping too little. Clients are taught to identify sleep, most sleep
more than they think! CBT helps about 70 percent of people with
insomnia. Your GP may write a referral.
Mindfulness in the moment - as often mindfulness described. The method
is used for relaxation and better sleep. With mindfulness, coached
clients release tension and worries. Many have great use of the method.
It does not help everyone, but has no side effects. It does not hurt to
Green tea is not as exhilarating as normal tea. Its caffeine partially
counteracted by an amino acid with sedative effects, teanin. Several
studies show that teanin can relieve anxiety and inhibit the effects of
stress. In one study, there was also a positive effect on sleep. The
subjects who took supplements with teanin had fewer awakenings during
the night and felt more rested when they woke up.
Tryptophan is an amino acid (one of the protein building blocks) needed
for the signal substance serotonin to be formed in the brain. Serotonin
can have soothing properties and improve well-being. A Canadian study
suggests that supplementation with tryptophan in the form of pumpkin
seed flour can give better sleep with fewer awakenings. You can find pumpkin seed flour in health food stores.
Valerian have long been used as a sedative and medicine against
insomnia, both in folk medicine and the medical school. It can lower the
activity of the central nervous system and promote muscle relaxation.
Several studies show improved sleep quality and shorter sleeping hours.
In a German multicenter study of 11 000 people, 70 percent experienced the effect of valerian.
Yoga is not just for relaxation but also for various medicinal purposes.
One is improved sleep, where there is a special program of Kundalini
Yoga and medical yoga that is designed specifically to provide maximum
relaxation. The exercises will take half an hour and are recommended to
be done before bed. A study showed that 77 percent may get improved
sleep after six weeks. You should do yoga at least twice a week.
For more tips check the link in my signature