Sleep Aids
14 Natural Remedies To Get a Better Night's Rest
Updated July 24, 2013
Although it is common to have the occasional sleepless
night, if you lack sufficient sleep on a regular basis, it is called insomnia.
Before starting any natural remedies, consult your
doctor. Chronic insomnia can 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.
Natural Remedies for Insomnia
Here are fourteen natural remedies that are used for
insomnia.
1) Valerian
Valerian (Valeriana officinalis) is a herb that
has been long used as a remedy for insomnia. Today, it is an over-the-counter
insomnia remedy in Germany, France, Switzerland, Belgium, and Italy.
Exactly how valerian works in the body is still not well
understood. 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.
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.
A 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.
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.
4) Relaxation Techniques
Relaxation 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. 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.
•
Mindfulness: A type of meditation that essentially
involves focusing on your mind on the present.
•
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.
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
The scent of the aromatherapy oil 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.
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. 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 therapy 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.
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.
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.
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 and also
read these 6 feng shui tips for your bedroom:
•
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.
Sources
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Pandya R, Tjosvold L, Hartling L, Vohra S, Klassen TP, Baker G. Efficacy and
safety of exogenous melatonin for secondary sleep disorders and sleep disorders
accompanying sleep restriction: meta-analysis. BMJ. 2006 Feb
18;332(7538):385-93.
Khalsa SB. Treatment of chronic
insomnia with yoga: a preliminary study with sleep-wake diaries. Appl
Psychophysiol Biofeedback. 2004 Dec;29(4):269-78.
Lewith GT, Godfrey AD,
Prescott P. A single-blinded, randomized pilot study evaluating the aroma of
Lavandula augustifolia as a treatment for mild insomnia. J