Archive for the ‘Natural Remedies’ Category
Chronic Insomnia Remedies
When discussing chronic insomnia and what to do about it, we must remember that {cures} and {rememdies} are two separate discussions. Since insomnia is not a disease or originating condition, but a symptom of something else, an insomnia remedy is anything that helps you sleep, even if it doesn’t “cure” the insomnia. Cures are part of another discussion about the causes of insomnia. Here we will discuss whatever it takes to help you sleep. Because while it can take months or even years to just find the cause of chronic insomnia, that doesn’t mean that it has to take long to find a way to overcome the sleeplessness. And once you begin to get some sleep and the hope of a normal day returns, everything else becomes easier.
The key to finding chronic insomnia remedies is to keep your mind open. Get any ten insomniacs in a room discussing what helps them sleep, and it’s likely you’ll get ten different insomnia remedies. The point is, just because you’ve tried one……or two dozen remedies that somebody else used and they didn’t work, doesn’t mean a solution is not available. It just means you haven’t found it yet. And this section assumes that you’re willing to deal with some of the basics of life style before moving into other remedies.
None of the chronic insomnia remedies here are medicinal. They are all activities that you can undertake without medication. A discussion of treatments and medications comes in another article. These are just things that help many people step over the sleep “edge” to get to sleep initially. These are generally not for people who wake in the middle of the night or have some other sleep issue.
As with any change in behavior or lifestyle, be sure to check with your doctor if you suspect you have any significant underlying cause for your sleeplessness, before engaging in any of the activity below.
Exercise: In addition to the benefits of exercise to our heart, lungs, muscles, general appearance and many other aspects of life, it’s a great sleep aid. But not just before you go to bed. Sometime in the late afternoon, or early evening, undertaking light to moderate exercise can be that missing factor that puts you into a nice restful sleep quickly. If you have chronic insomnia, do not undertake vigorous, high intensity exercise unless it is early in the day and you can recover from the effects of it.
A light snack: “Light” is the key word here. Not a meal. Warm milk, a banana, small carton of yogurt, a couple of cookies, small bowl of cereal with milk, or a small muffin among other light snacks will work. While the digestive process can keep us awake if we eat large quantities of food shortly before bed time, small snacks can stave off hunger which can also disrupt sleep. Remember, something small, easy to digest and carbohydrate rich can do wonders in helping you drop off to sleep.
A warm bath: A warm bath is a natural muscle relaxer. Two things to keep in mind. The bath should not be over-heated. Just warm enough to relax the muscles. And it should not be directly prior to getting into bed. Take the bath, dry off and relax for 30-45 minutes before turning in. As insomnia remedies go, this is one of the most pleasant.
Deep breathing relaxation exercise: This can have a remarkable temporary relaxing effect whether you need to sleep, relax during the day, or calm yourself before something stressful. I have put myself sound asleep using this natural technique and all it requires is air. Take a maximum deep breath to the count of four. When fully inhaled, hold it for seven seconds. Then let it out with closed mouth, through the teeth, to a count of eight. Repeat four times. Sounds simple, but when you’re already tired or stressed it can seem monumental. But if you’ll get past the feelings and just do it, the effect will amaze you. If the four breaths are not enough, do it eight times. It’s a God given way, using just the air around you to relax.
Music: Not hard rock, rap, or heavy metal. Not even music you necessarily like. But listening to …..well….easy listening or soft classical music can have a relaxing effect that can put some people right to sleep. There is actually insomnia music that is designed for people with chronic sleeplessness. It is sold as a sleep aid and reportedly works very well for people who appreciate music.
Steady noise: Such as the sound of rain, a running stream or flowing water of some kind. And where do you get such sounds made to order in the city? From a “Sleep Mate” or some other similar devise. I have used one on and off for years and the effects of it for me are irreplaceable. I always sleep with a fan, Sleep Mate, or in a pinch I’ll turn a tv to an off station and let the white noise lull me to sleep. I know it sounds bizarre, but if you experience chronic insomnia, you know that anything that works is on the table to try. Works for me. This just requires a little noise.
Reading or not reading: Reading at bed time has always had an effect on me that puts me out like a light. Some people are stimulated by it and it has the opposite effect. The only way to find out is to try it. Even great reads put me to sleep. Some people will stay up half the night from reading a stimulating story. That’s the reason it’s important to try things until you find what works, because with chronic insomnia, it’s truly different strokes for different folks.
Another absolute I’ve heard mentioned is to never watch tv while in bed trying to go to sleep. But like everything else, it will have a different effect on different people. If you’re not able to go to sleep with the tv playing, turn it off. If you can’t go to sleep with the tv off, try turning it on and relaxing while watching a show. It puts some people right to sleep. Just the fact that a tv show might get an insomniac’s mind off trying to go to sleep helps them do exactly that….sleep.
There are many more “remedies” but these are the most common and most often useful for the majority of people. Trying one or more of these techniques alone or in combination with other insomnia helps may just be the key to your good night’s rest.
