Tuesday, January 17, 2012

Natural Remedies: Insomnia

It is quite common to have an occasional sleepless night, but for some people the lack of sleep is a regular occurence. There is a completely natural way to overcome insomina without sleep aids or pills, you could try herbal remedies and supplements. When combined with dietary changes, regular exercise, stress management and certain relaxation techniques. Herbs can be just as effective as OTC or prescription pills and there is no side effects.
Here is 10 things to try to help overcome your insomnia.:

1. Celery.
Celery has a calming effect on the central nervous system. Celery seed has been used for years as a remedy to treat nervousness, insomina and anxiety. It has an all natural substance to help calm you down as well as helping you find a peaceful rest.

2. Pecans.
Pecans are rich with B vitamins particulary B6 vitamin which help cure insomina. Vitamin B6 is a common key to calming an overactive nervous system. Pecans also contain Pyridoxine which produces serotonin that stimulates the production of melatonin, our bodies natural sleep aid. Melatonin is known as "the sleep hormone" and is in many commericalized sleeping pills.

3. Oats.
Eating oats is great for insominacs. It is high in protein that is said to help. Oats are also rich in minerals; calcium and magnesium which are said to help calm the nerves. It is believed that chomping on some oats can cause relaxation and induce peaceful slumber.

4. Milk.
Drinking milk, warm or cold before bed can help. Milk also contains calcuim which isnt just good for your bones but good for a calming effect. It also has Trytophan, a neurotransmitter for sleep and relaxing the muscles.

5. Bananas
Chowing down on bananas can be yummy but also very helpful. This "golden fruit" also contains trytophan, a natural precursor for serotonin a proven mood lifting hormone. Potassium, sodium and magnesium all have a calming effect on the system. Try having a bedtime snack of bananas.

6. Valerian.
Valerian is an herb that has been used for hundreds of years to help cure insomina. Today it is a over-the-counter remedy used commonly in Germany, France Belguim, Switzerland and Italy. Vlaerian has the alot of the same effects as convential sleep aids. It affects the levels of the neurotransmitter GABA. But Valerian does have some minor side effects such as dizziness, mild indegestion, and headaches.

Foods with slightly higher carbohydrates help promote sleep. So try munching on some crackers before bedtime.

8. Aromatherapy.
The scent of lavender is widely known for aiding sleep. It is even used in folk magic to induce sleep. Research has even proved lavender has sedative qualities. It helps lengthen the sleep time, increase deep sleep and helping you feel more refreshed when you awake. It appears to work better with women because they have a more acute sense of smell. You can buy lavender candles, lotions, or even make an lavender sachet as folk magic has shown us and placing it under your pillow.

9. Cutting out Caffeine.
Caffeine can have a significant effect on sleep that can cause insomina or restlessness. It will leave you feeling jittery and soon the crashing effect. Try avoiding coffee, chocolate, soft drinks, tea and even cough and could medicine 3 hours before bed. You will more than likely see a significant change.

10.Relaxation Techniques
These are the most common and if not effective ways to increase your sleep time. It can help you fall asleep faster and feel more rested when you wake. Most require atleast 20 minutes before you go to bed. I will list a couple of techniques.

* Visualization- All this involves is a nice comfy resting area away from distrubing people, pets or noises. Try imagining a peaceful and scenic place such as a mountain's view, deserted beach, or even somewhere you go just to think. Try blocking out any thoughts and just focus on your breathing.

* Meditation- Meditation is alot like visualization. You must be somewhere you wont be bothered. Find a comfortable position either sitting or laying down. With your eyes closed, try blocking out any thought and just completely focus on your breathing. Slowly breathing in and out. If you can indeed block out your thoughts and focus on breathing you will feel as if you are in a calming trance.

I hope this helps!




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