Alternative Treatments for Better Sleep
Many people suffer from poor sleep because we are over-stimulated during our waking hours by technology, television, music, news, and so much more. Not to mention the stress of an average person, taking care of our families, working to support our loved ones and being involved in our communities. It’s not wonder it’s hard to unwind and relax when evening comes!
Conventional treatments for poor sleep include sleep medication that can be prescribed by a doctor or bought over the counter. Alternative treatments for poor sleep like insomnia and sleep disorders include acupuncture, yoga, aromatherapy, herbs, and more. Alternative treatments are effective because they often help people relax while getting to the root of the problem. You won’t need sleeping pills anymore!
Try these simple & effective alternatives…
Herbal Remedies
Herbs are an easy remedy for sleepless nights.
One of the best herbs to use is Ashwagandha. Ashwagandha contains trimethylene glycol, which can affect your REM sleep. Taking up to 300 milligrams of Ashwagandha two times a day could help you sleep better. Chamomile is another herb commonly used to fall asleep faster and sleep better. Another great relaxing herb is Lavender.
These herbs are often in pill supplements and you can also drink them in tea! Most of these herbs are readily available and can be found in most pharmacies and stores that sell healthy food. You can also buy them as teas or tinctures.
Although herbs’ effects on sleep are safe, it’s best to be cautious because some herbs can interact with other medications you’re taking. Ask your physician before using herbs if you are on any prescribed medications. Some herbs like Kava and Valerian root can be dangerous for children, pregnant women, or people with liver problems. Be sure to consult a physician if trying new herbs for the first time!
2. Acupuncture
Acupuncture is a common treatment for poor sleep. Acupuncture is primarily used in Chinese medicine, originally involving fine needles, electrical stimulus, or heat. During acupuncture, needles are inserted into the skin in specific areas, targeted at releasing tension and energy from the body, which can influence how your body functions, helping you relax and fall asleep faster.
3. Exercise
Exercise has many benefits. Exercise’s effects on sleep can help both younger and older adults.
First, younger adults who work out regularly may see improved sleep quality overall.
Secondly, physical activity may help older adults fall asleep faster and stay asleep longer. The exercise you should practice depends on your abilities. Older adults can benefit from tai chi or yoga to enhance sleep quality. Yoga, swimming, pilates, and moderate aerobic exercises can help you relax before sleep. Moderate stretching can help relieve tension and anxiety you may feel due to some sleep disorders. You should exercise at least 3 to 4 hours before bed to avoid getting an energy boost late at night. Healthy adults can choose more intense exercises, but be careful not to overtrain. Doing too much intensive exercise may worsen your insomnia due to sore muscles and fatigue.
4. Relaxation and Meditation
Relaxation and meditation are safe alternative treatments that can help you release increased muscle tension and anxiety that often interfere with sleep. Relaxation and meditation are techniques used for relaxing the muscles and quieting the mind.
The most significant benefit of relaxation and meditation is that you can learn how to practice the techniques yourself. You don’t need a professional to help you! Experts believe that meditation may reduce sleep anxiety, helping you fall asleep faster and stay asleep longer. You can meditate while practicing yoga as well, which is a combination known to produce higher levels of melatonin. The good thing about relaxation and meditation's effects on sleep is that they don’t have disadvantages, but you can only see improvement with regular practice, which takes time and dedication!
5. Aromatherapy
Aromatherapy is an alternative therapy that uses essential oils and herbal essences via massage, inhalation, baths, compress, and skin absorption.
Using certain essential oils may help prevent stress and treat specific ailments. Aromatherapy includes more than 40 plant derivatives, but rose oil, lavender oil, and citrus oils are the most commonly used. Aromatherapy is mostly safe but has few side effects. One disadvantage is that some oils might cause an allergic reaction. Some people may be too sensitive to these scents. Start using one oil at a time so that you can track how you react to it. You should also make sure to use pure, organic oils to get the most out of aromatherapy’s benefits!
6. Food and Diet
Food and diet are crucial for improving sleep quality, insomnia symptoms, and other sleep disorders. Apart from being mindful about what you’re eating, you should also be careful when you’re eating.
Having a light-night snack might help you sleep, but only if it’s small. Eating too much before bed may cause discomfort, making it more difficult to sleep. You should avoid alcohol, caffeine, high-fat foods, spicy foods, and smoking before bed. These things can make it difficult to fall asleep or stay asleep long enough to get quality sleep.
The best foods to eat before bed are almonds, white rice, turkey, tart cherry juice, kiwi, walnuts, and fatty fish.
We Are Not Doctors or Scientists: Nothing on this website is intended to be a substitute for professional medical advice, diagnosis, or treatment. You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. The contents of this website are for general informational purposes only.