How to Treat Insomnia Naturally

From greenmatters.com

Being tired but unable to fall asleep is a terrible feeling, and it’s one that many Americans have to deal with every day. According to the CDC, one in three adults doesn’t get enough sleep. Insomnia affects adolescents, adults, and the elderly. Its root causes are many, but thankfully there are a number of non-invasive, effective remedies that can help to treat insomnia, naturally. 

How to treat insomnia, naturally:

Though the treatments listed below aren’t guaranteed to relieve insomnia, they may ease your symptoms or allow you to relax enough to fall asleep. As with any natural remedies, these suggestions are not meant to be a replacement for actual medical or psychiatric care. If your insomnia persists or you feel unsure, please consult your doctor. 

Yoga

Yoga is a type of meditative exercise. Its spiritual origins in Indian philosophy describe it as a type of harmonious mix of healing for the mind, body, and spirit. So it should come as no surprise that activity as healthy and relaxing as yoga might prove helpful in treating insomnia. According to Healthline, yoga has been found to improve the quality of one’s sleep and there is ample scientific evidence that both yoga and tai chi can relieve insomnia to some degree. 

If you’re looking to try yoga, choose a style that is more meditative and less physically demanding. Restorative yoga, for example, will likely prove more effective in centering your thoughts and regulating your tilted circadian rhythm than something that’s going to make you feel sore the next day.

Exercise

Even if you don’t do hot yoga, there is ample evidence that any kind of exercise can help with insomnia. Exercise can help with managing weight, depression, and anxiety. It’s good for creating better homeostasis in the body and raises endorphins. According to a 2015 study, those who exercised for at least 150 minutes per week for six months experienced a significant reduction in their insomnia.

Unless you’re used to exercising already, start small. Too much all at once might lead to physical injury, which could make the problem worse. Try to engage in moderate exercise for at least 20 minutes per day at first. You might find that doing so has a positive effect on many aspects of your health. 

Acupuncture

Acupuncture is an ancient form of healing that can help quiet the mind and decrease emotional stress. According to Sharp, it has also been known to affect physical changes in the body, increase the release of natural hormones like melatonin and serotonin. Research has shown both acupuncture and acupressure as reasonable treatments for insomnia, though the evidence from separate studies has been met with mixed results. 

Hypnosis

Hypnosis might sound like hokum to some people, but there is evidence that this type of suggestible state allows one to hone in on the problems that might be causing insomnia to begin with, and subsequently combat them. Hypnosis techniques that use cognitive behavioural therapy have shown progress; unfortunately, the studies that link hypnosis and insomnia are not as conclusive as some other remedies. 

Lavender

Lavender is a flower with a million uses. It can reduce pain, improve mood, and perhaps most importantly, it can make you sleepy. Lavender isn’t a “drug” by any means. It isn’t melatonin or some other vitamin supplement, it’s just a flower that research has proven to be effective at improving overall sleep patterns. That said, one 2014 study concluded that combining lavender capsules with a prescribed antidepressant was quite helpful at reducing the effects of insomnia. 

You don't need to take lavender in order to take advantage of its relaxing effect. Some people even put lavender sachets near their pillows so that the scent can relax and soothe them as they fall asleep. 

Do not take lavender, melatonin, or any other supplement without first contacting your doctor. Lavender might be fragrant, but that doesn’t mean that you can’t be allergic to it. On top of that, if we already know it works with one particular type of antidepressant, there’s no telling how it might interact with other oral medications. Always err on the side of caution when introducing new supplements into your routine. 

Practice sleep hygiene

According to One Medical, a great way to minimize the effects of insomnia is to practice something called sleep hygiene. Practicing good sleep hygiene means sticking to a regular sleep schedule and routine, engaging in nominal exercise, trying meditative relaxation techniques, and avoiding cell phones, TV, and other such activities before bed. Good sleep starts with cultivating good habits before bedtime. 

https://www.greenmatters.com/p/treat-insomnia-naturally

Stress and anxiety making you an insomniac? Acupressure can give you instant relief

From thehealthsite.com

Researchers have classified insomnia as relating to the brain; anxiety and extreme stress have been identified as the number one causes

Are you suffering from insomnia? Sleeping becoming a hard task for you? Well, insomnia is a fairly common sleep disorder that makes it difficult to fall asleep and stay asleep for a longer time. Insomnia leads to several health diseases since the person suffering from it doesn’t give their body the minimum amount of sleep which is required. According to a recent report, there are some people who experience shorter period of sleeplessness and there are also a few who suffer for months. 

Are you a victim of short term or long term insomnia too? Don’t worry, we get it! Regardless of how often you have insomnia, acupressure may provide some relief. Acupressure involves using physical touch to stimulate pressure points that correspond to different aspects of physical and mental health.

         Not able to sleep? Try these acupressure to get instant relief

While you can have acupressure done by a professional, you can also try stimulating pressure points on your own. In this article, let’s understand these four effective pressure points that can help you sleep better at night. Also, find out more about the science behind using acupressure for sleep.

An Mian

When it comes to acupressure, An Mian are traditional points for treating insomnia. Some experts also suggest to use this pressure point to treat anxiety, vertigo and headaches.

How to find the pressure point: These points are on either side of your neck. To find them, place a finger behind each earlobe, and move the fingers just behind the bony protrusion. For these types of acupuncture, use light pressure.

LV3

Another very effective acupressure point to treat insomnia is LV3. This is also known as Tai Chong. According to the researchers, this acupressure point may help with unexplained insomnia, as well as stress and anxiety-related sleeplessness.

KD3

KD3 which is also known as Taixi, can help ease insomnia. This point is located just above the heel on the inside of the foot.

According to the studies, acupressure on these points improved sleep quality in middle-aged and older adult participants with hypertension. It also helped lower their blood pressure to healthy levels.

Yin Tang

One of the most effective pressure point for beating insomnia is the Yin Tang point. You will find this point in the centre of your eyebrows, just above the nose. According to the researchers, applying pressure to this point may help relieve insomnia and other issues, including – fear, agitation and restlessness.

Acupressure Has Deep Roots

Acupressure has historical roots that go back well over 5,000 years to both India and China. There’s some debate over which region originated it first, but there is significant historical evidence corroborating the use of both acupressure and acupuncture therapy to help relax, treat disease, and champion wellness.

“Acupressure points can target the specific ways your body needs balance, and when you’re balanced specific to your conditions, you will sleep better.” —Stefanie Dilibero, acupuncturist.

https://www.thehealthsite.com/body-mind-soul/stress-and-anxiety-making-you-an-insomniac-acupressure-can-give-you-instant-relief-781458/