Studies taken at the University of Pennsylvania show that 1 in 4 Americans is experiencing acute insomnia. This disorder has contradictory symptoms including the inability to fall asleep, stay asleep or get good-quality restorative sleep.
Even if you’re not suffering from insomnia, you might still get sleep deprivation which is far more common among U.S. adults. This condition can affect your memory, cognition and even put you at risk for high blood pressure and diabetes. However, 75% of people with sleep deprivation are recovering before getting chronic insomnia simply by making healthy lifestyle choices.\
For instance, the most important treatment specialists recommend for insomnia is cognitive behavioral therapy. This means creating the perfect setting by controlling external stimuli, such as:
Another common reason why you may not sleep well is eating the wrong foods for dinner or having dinner too late. In fact, enjoying a balanced meal early in the evening can even promote weight loss; more on that in my post on how to lose weight by sleeping.
Raj Dasgupta, MD, assistant professor of clinical medicine in the Division of Sleep Medicine at the University of Southern California, says that you should think of the sleep process as a puzzle. In order to get it right, you need to find the right pieces and place them correctly.
For some people, simply using darker curtains can make falling asleep easier. For others, it could be a problem of sound (traffic noise coming from outside the house or the contrary, it could be too quiet). In this case, practice simply makes perfect.
Dr. Camilo A. Ruiz, D.O., medical director at Choice Physicians Sleep Center in Florida, says that some people are naturally prone to sleep problems since birth. These patients are wired to have increased anxiety levels; for them, it can be more difficult to find the right combination of stimuli in order to improve sleep quality and quantity.
Regardless of where you stand, specialists recommend you to try multiple natural remedies and changes in your sleeping environment before opting for medication.
Not sure where to start? Here are 7 natural aids that might ease your insomnia:
I want to be clear with one thing first: supplements are not medication if they are 100% natural. I know the industry of supplements exploded in the past few years and there are countless options available on the market. Unfortunately, not all of them are healthy.
However, a high-quality supplement can make a huge difference in your sleep quality.
According to Dr. Ruiz, only 0.5-3 milligrams or melatonin can help to regulate your circadian rhythm (aka sleep better). If you choose to take a supplement with melatonin, it’s recommended that you take it 3 hours before going to bed.
Melatonin is a hormone naturally produced by our body and as long as you follow instructions, it should pose zero threats to your health.
Remember how our parents used to make us drink milk before going to bed to sleep better? Turns out, their advice is actually backed up by science.
Milk is generally rich in L-Tryptophan, an amino acid your body needs to produce melatonin. This goes for most type of milks out there (cow’s milk especially).
However, almond milk might be a better choice due to its high content of magnesium. Dr. Dasgupta advises to stick to a glass of milk every evening because excessive consumption might put your digestive tract through too much work.
Waking up at the littlest floor creak? Then you’re one of those unfortunate people who are extremely sensitive to sounds – even during sleep.
White noise provide you with a constant background sound that keeps your brain relaxed throughout the night. As an additional benefit, hearing sounds like a door closing won’t bother you as much when there’s already a white noise running in the background.
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