Insomnia is far from uncommon -- and the consequences can be downright dire. Not only does it affect work performance, it also brings out the irritation in people.
According to the American Academy of Sleep Medicine (AASM), about a third of people (30 to 35 percent) experience brief periods of insomnia. And nearly a fifth of people (15 to 20 percent) experience short-term insomnia, which occurs for less than three months. Further, a tenth of people experience chronic insomnia consisting of a loss of sleep three or more times a week for three months or more.
The good news is that there are natural, time-tested remedies that can conquer this common health issue and bring on sweet dreams. Here are five natural ways to deal with insomnia tonight.
1. Same Time, Same Place
In many cases, insomnia can be caused by poor habits surrounding sleep. This is what experts refer to as sleep hygiene.
According to the National Sleep Foundation, “sleep hygiene is a variety of different practices that are necessary to have normal, quality nighttime sleep and full daytime alertness.”
While there are a number of measures a person can take to improve sleep hygiene, one habit trumps the rest. That life-changing habit is to go to bed at the same time every night and get up at the same time every morning. Much like developing a consistent exercise routine, this habit conditions the body and mind for regular sleep.
That said, keep in mind that the amount of sleep needed may not be the same for everyone.
“This may vary by individual; for example, if someone has a problem with daytime sleepiness, they should spend a minimum of eight hours in bed, if they have difficulty sleeping at night, they should limit themselves to 7 hours in bed in order to keep the sleep pattern consolidated,” according to the National Sleep Foundation.
Aside from setting a firm sleep-wake schedule, it’s also important to refrain from daytime napping as this can affect the quality of nighttime sleep. In addition, avoid caffeine late in the day and try not to eat a lot just before bedtime.
Further, learn to associate the bedroom with just two things: sleep and sex. In other words, go into another room to watch television before bed. This helps to train the mind to associate the bedroom with sleep.
2. Let's Get Physical
Though studies on exercise and insomnia are limited, the National Sleep Foundations says that evidence suggests that exercise can be extremely helpful in the treatment of insomnia.
Interestingly, moderate-intensity aerobic exercise seems to be most effective. In addition, a consistent exercise routine has been seen as an important key to improvement of symptoms of insomnia in general.
But why is exercise so important for healthy sleep habits?
It is thought that exercise improves sleep for several reasons. For starters, exercise heats up the body, which may help to induce sleep when the body temperature returns to normal. In addition, exercise has proven to decrease anxiety, which can lead to better sleep. And exercise helps to reset the body clock if individuals engage in exercise times conducive to this effect.
3. It's Tea Time
If you’re an insomniac, you’ve probably heard that chamomile tea is a time-tested method of insomnia treatment. There’s a reason for this.
According to the U.S. National Library of Medicine, chamomile is thought to have both a tranquilizing and sleep-inducing effect. Experts think that a flavonoid called apigenin plays a part in this process. That’s because apigenin binds to the benzodiazepine receptors in the brain, which produces a calming and hypnotic effect.
So reach for a decaf chamomile tea when insomnia strikes. There are many great options available in the tea section of your favorite grocery store.
4. It Makes Perfect Scents
You may have seen lavender pillows sold at your favorite home goods store. That’s because lavender is a proven natural remedy to promote sleep.
Studies back this up. In fact, researchers tested the substitution of aromatherapy with lavender oil on geriatric patients who had originally taken benzodiazepines. The study concluded that sleep duration was the same when using lavender as it was with benzodiazepine medications. In yet another study, the scent of lavender proved to be helpful for both daytime alertness and quality of sleep.
So make lavender a part of your nighttime routine. Consider a wax melt scented with lavender oil or an eye mask scented with this time-tested remedy.
5. Mind Over Matter
In today’s hectic society, meditation is all the rage. While meditation can be helpful in the management of stress associated with daily activities, the benefits of meditation also extend to sleep.
According to the Harvard Health Blog, a relatively recent study published in JAMA Internal Medicine shows that a type of meditation called mindfulness meditation can help with insomnia.
The study focused on nearly fifty insomnia-suffering adults who were middle-aged or older. Participants were divided into two groups, one that studied basic sleep education and another that learned mindfulness meditation. Subjects in the mindfulness group had better results in the way of insomnia than those placed in the sleep education group.
So how can you add mindfulness to your sleep routine?
“One way to try mindfulness for sleep is to focus on the physical sensations of the breath when lying in bed preparing for sleep,” says Dr. William R. Marchand, a psychiatrist, author, and mindfulness teacher. “The breath serves as an anchor to keep the mind focused on the here and now.”
This practice is helpful because it alleviates general concern about falling asleep. “Mind wandering - including worrying about falling asleep - tends to keep us awake,” says Dr. Marchand. “In contrast, keeping attention focused on the present moment by keeping attention on the breath can help avoid insomnia secondary to mind wandering.”
Dr. Marchand says that practicing mindfulness is not always easy. “This can be difficult to do because the mind always wants to wander,” he notes. “However, whenever one notices the mind drifting away, attention can be redirected to the breath and the present moment.”
There's no reason to lose another night's sleep. Try utilizing one of these five effective approaches for a good night's sleep.