(NaturalNews) Insomnia adversely affects the lives of millions of people every day. It does so by disrupting the circadian rhythm, which affects daytime performance and results in poor memory and concentration. If you have difficulty sleeping three nights a week or more, chances are you are suffering from insomnia. This article will focus on ways to beat this disorder by changing behavior patterns and using natural remedies.
A person may have insomnia when:
* They have trouble falling asleep at night.
* They wake up frequently during the night.
* They wake up unrested due to a poor quality of sleep.
* They are unable to fall asleep.
A common reason for not being able to fall asleep is not being able to shut the mind. Peaceful and secure thoughts promote healthy sleep. Replacing meditation and visualization with unwanted stressful thoughts helps the body to relax, resulting in a good night's rest.
Forming new habits is a very important part of this process. The following suggestions may be instrumental in helping to get that much needed full night's restful sleep:
* The bedroom should be used only for two purposes: Sleeping and intimacy. Other activities, such as watching television, reading, etc., should preferably take place in another room. Sometimes, because of our hectic households, we seek a place of quiet and solitude for these activities. In these instances, reading and watching television should be done from a chair, not the bed.
* Sleeping and waking time should be consistent. Set a specific time for going to sleep and waking up.
* Avoid naps, especially in the evening. Don't fall asleep in that easy chair while watching television after work. If you feel as though you are getting drowsy, get up and pursue another activity until it is time to sleep.
* Take a relaxing hot bath before bedtime.
* The bedroom should be kept well ventilated, quiet, and dark.
* Avoid looking at the clock. It will only make you anxious - a reminder that time is ticking away.
* If sleep does not occur within 15 to 20 minutes of lying down, move into another room, making sure that the lighting is dim.
If trouble sleeping is the result of anxiety and tension, a cup of herbal tea will help to relax the body and the mind. Passionflower is a sedative used for anxiety, worry, and an overactive mind. Catnip is a gentle sedative. Chamomile eases tension and soothes the stomach. However, chamomile should not be taken if one is allergic to ragweed and prolonged consumption can lead to allergies.
Other herbs that promote sleep are valerian, hops and kava.
Herbal pillows can be a delightful way of promoting sleep. They can be purchased online, or at various health and herb stores. Another option is to make your own herbal pillows.
A simple pillow can be made by filling a 3 to 5 inch drawstring bag with the desired herbs and closing shut. For those who like to sew, you can make it more decorative. Fold a 5 x 12 inch cloth and stitch one side closed. Launder with a no fragrance detergent or fabric softener. Fill with cotton or fiberfill material, about a cotton ball size, add herbs, fold over the open side and stitch shut.
To Reduce Stress:
Mix one-half cup hops, one-half cup mugwort, and one-eighth cup sweet marjoram.
For a Restful Night's Sleep:
Mix one-quarter cup lavender flowers, one-quarter cup mugwort, and one-quarter cup hops.
For nightmares:
Mix one-quarter cup rose petals, one-quarter cup rosemary, one-quarter cup lavender, and one-quarter cup hops.
Sources:
http://www.umm.edu/altmed/articles/insomnia-000096.htmhttp://www.motherearthnews.com/ask-our-experts/herbal-sleep-remedies.aspxhttp://altmedicine.about.com/cs/conditionsitoq/a/Insomnia.htmAbout the author
Luella May is a natural health advocate helping people to heal naturally. Luella is in the midst of editing her ebook, "The 8 Invisible Stains of Our Souls" which will be available in the next few months. She partners with Tony Isaacs, who authors of books and articles about natural health including "
Cancer's Natural Enemy" and "
Collected Remedies" Luella contributes to
The Best Years in Life website for baby boomers and others wishing to avoid prescription drugs and mainstream managed illness and live longer, healthier and happier lives naturally. Luella co-moderates the CureZone "
Ask Tony Isaacs" forum as well as the Yahoo Health Group "
Oleander Soup" and hosts her own yahoo group focusing on the natural wellbeing of pets "
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