There are many natural remedies for insomnia as well as sleep strategies that can often negate the need for pharmaceutic sleep medications and provide restful sleep without the unpleasant side-effects of medication .
One of the simplest natural remedies for insomnia is to create a quiet atmosphere for sleep. Sleeping is an activity of the brain. If your brain is too “busy”, sleep is not going to happen comfortably or well. Removing distractions from your sleep space can drastically improve your sleep quality. Distractions include television, radio, telephones, and computers. As much as possible, try to separate your sleep space from your work or activity space – avoid activities like checking email and reading .
If you do suffer from insomnia , darkening the room you sleep in can be very helpful . Visible light is tied to increased brain activity , and our brains are naturally set to sleep when it is dark . Applying thick curtains or blinds over windows and making sure all electric sources of light are turned off can be a great insomnia remedy . If you are unable to fully darken your room , eye shades are another effective option .
Another of the simple but effective natural remedies for insomnia is to get some exercise during the day, and be relatively physically inactive at night . Most of us know there are health benefits to exercising , but few of us make it a daily routine . If you want to sleep well at night, getting some exercise during the day can make all the difference between success and failure. rather than dreading the thought of exercise , think of it in terms of allowing your body to keep pace with your brain . An activity as simple as walking for 20 minutes during the day can help your brain to settle down at night .
While is may seem obvious to some reading this , many insomniacs have not yet realized the importance of avoiding caffeine and alcohol late in the day. A simple rule of thumb for those with difficulty sleeping is to avoid caffeine after 3 p.m. and avoid alcohol after 7 p.m.. Caffeine stimulates the brain to stay awake and alert . Although alcohol is often used to relax and might help to make you feel sleepy initially, due to its dehydrating and diuretic effects, it will often cause you to awaken during the night with thirst and/or the need to urinate, and it seems to interfere with reaching the deeper stages of the sleep cycle.
Natural remedies for insomnia , including herbal treatments based on Traditional Chinese Medicine practices dating back thousands of years are available. These formulas are particularly useful in treating transient insomnia. Combinations of herbs often work better for insomnia relief than single herbs. This is especially true if the remedy has been constructed specifically for insomnia, as some products are.
Whether you use a cocktail of single herbs or a pre-formulated mixture , be sure that your insomnia remedy includes zizyphus and poria, which are remarkably effective herbs for relaxing the mind . It is also prudent to take herbal remedies produced in the United States, subject to stringent quality control standards, as natural remedies for insomnia manufactured in Asia may have problems with toxic contamination . One of the better herbal insomnia products made in the U.S. is Deep Sleeper by Herbalogic.
