Lets Manage Sleep Problems Naturally
Fortunately, there are numerous natural ingredients that can help you fall asleep, stay asleep, and wake up more refreshed. In fact, there are so many natural options, we didnt have room for all of them, but here are ones worth knowing about.
Ashwagandha : This ayurvedic herb may reduce levels of the stress hormone cortisol as well as improve cognitive function and memory.
Astragalus : Similar to Rhodiola rosea, astragalus is an adaptogen, so it has an ability to fight off stress. This quality makes this herb a plus as a natural sleep aid.
Catnip: Fortunately people are not cats, so this herb actually helps calm us rather than trigger excitement.
Chamomile: This herb is one of the most popular natural sleep aids. It can be such a big help with sleep because it helps increase levels of glycine, an amino acid that has mild sedative properties and can relax muscles and nerves.
Chinese jujube : These berries contain two types of phytochemicals that impact neurotransmitters, including GABA and serotonin, which help you to fall asleep and stay asleep. They also contain spinosin, which seems to trigger sleepiness.
D-ribose: According to a study of individuals with fibromyalgia and/or chronic fatigue syndrome responded well to D-ribose three times daily for three weeks. Nearly one-third showed an improvement in sleep and more than a third experienced an increase in overall well-being.
Skullcap: This herb supports the nervous system function and aids sleep.
Establish A Relaxing Nighttime Routine
It is an especially good idea to avoid stress and do relaxing activities in the evening. Do not work at night. Avoid emotionally upsetting conversations, scary movies, and thrilling novels. If you are a worrier, scribble your thoughts and feelings down in a journal to help get them off your mind. Wind down before bed by taking a warm bath, listening to relaxing music, meditating, or reading a soothing book. Meditating for as little as 10 minutes a day benefits both body and mind.
Turn Down The Lights To Get Better Sleep
Bright indoor lights inhibit the production of melatonin, the hormone that helps you fall asleep. Put dimmer switches on indoor lights and lower the lighting level in your home for at least 2 to 3 hours before bedtime. If you like to read before bed, read by a light using a low wattage bulb to avoid being exposed to levels of light that will make it hard to fall asleep. Use heavy black out curtains on bedroom windows to keep light outside from sneaking in and wreaking havoc on your sleep schedule.
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Talk To Your Doc About Melatonin
The hormone melatonin, which is produced in the brains pineal gland, controls your bodys circadian rhythm, or internal biological clock. Your body naturally produces melatonin in the evening as sunlight fades away, which is why you begin to feel drowsy, explains the National Sleep Foundation.
As a dietary supplement, melatonin is meant to help people who have trouble maintaining a regular sleep pattern. But taking the proper dosage is crucial, says Deirdre Conroy, PhD, a sleep psychologist and health coach at Happy Healthy Rested.
Before you pop any pills, talk to your doctor. Your MD will want to work with you to figure out the best melatonin dosage for you, and the length of time you should take the supplement. Melatonin supplements appear to be safe in the short term, but less is known about their long-term safety.
If Sleep Hygiene Isnt Enough
Sleep hygiene alone is often enough to get you sleeping better. The tricky part is maintaining your good sleep habitsit can be hard to have the self-discipline to stick with good sleep hygiene.
If youve diligently applied good sleep habits and still find youre not sleeping well on a regular basis, it might be time to think about Cognitive Behavioral Therapy for Insomnia, or CBT-I. Find part 2 of our insomnia installment here.
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Exercise Improves Sleep Quality
Regular physical activity reduces the risk of insomnia and helps you get a restful night’s sleep. Studies have shown that getting as little as 10 minutes of aerobic activity per day is enough to significantly improve sleep quality. Cycling, running, and swimming are good options. To make exercise as conducive to sleep as possible, avoid working out within 3 to 4 hours of your bedtime. Mind-body exercises like yoga and tai chi are relaxing to do in the afternoon or evening. They are great for relieving stress and set the stage for you to get good deep sleep.
What Is Erectile Dysfunction
Of the various male sexual dysfunctions, erectile dysfunction is one of the most common ones.
Other dysfunctions you may have heard of are premature ejaculation, low sperm count and quality, and low libido .
So what is erectile dysfunction?
ED is defined as the inability to get and maintain an erection adequately hard for sexual intercourse.
Meaning: ED is when you cant get an erection hard enough for penetrative sex, or if you lose the erection during intercourse.
Many men have at some point been unable to get it up. There could be many reasons for this, as the process of getting an erection consists of a chain-reaction of events that is very complex.
But please understand this:
It is normal to occasionally not get hard enough erections for sex. The body doesnt always work optimally.
Most people also get fatigued from time to time, feel weak from time to time, lose their voice occasionally, etc. Its normal.
Let me stress this: It is normal to not be able to perform sexually 100% of the time. This is important because:
Erectile dysfunction is defined as the inability to obtain and maintain erections adequately hard for sexual intercourse during a time-period of several weeks or months.
In other words, the condition erectile dysfunction entails medium or long-term persistent difficulties, not the one-off events.
Erectile dysfunction can also take on more than one shape:
Now that we understand what ED is, lets also understand the most common causes of ED.
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What To Do When You Cant Sleep
If youre one of the millions of Americans who struggle with insomnia, you may find your mind racing and your body tossing and turning when you just want to be asleep.
With the right approach, you can reliably fall asleep within a matter of minutes. One of the keys to smoothly falling asleep is relaxation. Research shows that the relaxation response is a physiological process that positively affects both the mind and body.
, the relaxation response can enable you to peacefully drift off to sleep. Our step-by-step guides offer proven relaxation methods that may help with insomnia and other sleep problems.
Experts emphasize that it can take time to master these techniques, but the practice pays off. Even better, these methods are customizable, so you can adjust them over time to make them work for you.
These 7 Strange Therapies Might Solve Your Sleep Problems
Anyone whos ever Googled how to fall asleep knows about the endless supply of sleep hygiene advice: tips, like take a shower before bed or dont eat after 6 p.m., that are meant to help clean up your bedtime routine and enhance sleep quality. Though some might be helpful, people who truly cant fall asleeplike the 70 million Americans who have a sleep disorderneed more than small changes.
Sleep hygiene is like being told to wash your hands: it can prevent an infection, but it cant treat one, says Michael Grandner, director of the sleep and health research program at the University of Arizona College of MedicineTucson. If you cross the line to a sleep disorder, you need some help.
Below are some of the strange-sounding, sleeping pill-free therapies a doctor may prescribe for people who cant sleep.
Stimulus control: People tend to do stimulating things in bed that have nothing to do with sleep, like reading and watching TV. Try adopting a bed = sleep mantra. When youre in bed, youre asleep, says Grandner. If youre in bed and youre not asleep, you get out of bed.
Sleep restriction: Ironic, right? This is the worst name for an insomnia treatment, but its shockingly effective, says Grandner. In sleep restriction, another CBT-I practice, a person limits the amount of time they spend in bed not sleeping.
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Tune In To Soothing Music For Deep Sleep
If you’re having trouble falling asleep, listening to calming, soft music as you doze off could be a solution. A report published in August 2015 in the Cochrane Database of Systematic Reviews found that listening to music before going to bed may help improve sleep quality. Just make sure you’re picking something soothing, and that you set it to turn off after a while, preferably when you’re already deep in dreamland.
How Can I Sleep Better Naturally
7 Natural Ways to Get More Sleep TonightCut back on caffeine. Create a good sleep environment. Power down your devices or wear protective glasses. Exercise for at least 30 minutes a day, 5 times a week. Create a sleep schedule and stick to it every day. Draw a hot bath before bed.More itemsMar 10, 2017
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Remember The Importance Of A Regular Bedtime
Even if youre exhausted, try to stick to within 30 minutes of your normal bedtime. Going to bed hours earlier than usual may throw your bodys normal rhythm out of whack, says Dr. Emsellem. Sticking to a routine is key to keeping insomnia at bay. While you may hate being locked into a schedule, your brain likes following a pattern. Likewise, daytime napping, even if you slept poorly the night before, is also a no-no if youre prone to insomnia.
Solve Sleeping Problems With Natural Supplements
Sleep disorder is a disruption of clinic state, the corresponding schematic of a break activity of RAAS and its replacement with the activities which are formed in the underlying anatomical structure.
The neuromediators which control the neurophysiological alternation wake-sleep appear to be serotonin and norepinephrine and dopamine in the revival. Those two can be stimulated by natural supplements. Neurophysiology describes a slow phase sleep and paradoxical sleep .
Between the two types of sleep there is a direct interrelation so that these different sleep stages occur not only in a single order, “not only paradoxical sleep occurs after a longer or shorter stage of sleep .
Insomnia is a sleep disorder represented by a decrease in total sleep time, accused of somebody.
There are persons that stay in physiological sleep very little, as some historians said that Napoleon did not sleep more than 3 hours a night. Victor Hugo and Edison also slept very little. Oswald describes this as “healthy insomnia.
Sometimes the total sleep time may be normal, and of insomnia to install because of the lack of alternation between sleep cycles.
Hyper-insomnia They are sleep disorder based on extensions of the period of sleep that may occur continuously or paroxysmal and are more dispersed than insomnia, rarely have a psychogenic cause.
Hyper-insomnia is a paroxysmal syndromes group and is rare in Pickwick syndrome: night hyper-insomnia, obesity, respiratory disorders, and cyanosis.
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Tip : Reduce Mental Stress
Stress and anxiety built up during the day can also interfere with sleep at night. Its important to learn how to let go of thoughts and worries when its time to sleep.
- Keep a journal to record worries before you retire.
- On your to-do list, check off tasks completed, list your goals for tomorrow, and then let them go.
- Listen to calming music.
What Happens When A Person Doesnt Get Enough Sleep
Not getting the proper amount or quality of sleep leads to more than just feeling tired. Sleepiness interferes with cognitive function, which can lead to learning disabilities in children, memory impairment in people of all ages, personality changes and depression.
People who are deprived of sleep experience difficulty making decisions, irritability, have problems with performance, and slower reaction times, placing them at risk for automobile and work-related accidents. Sleep loss can also adversely affect life by contributing to the development of obesity, diabetes and heart disease.
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Diet Tips To Improve Sleep
Limit caffeine late in the day. Avoid coffee, tea, soda, and chocolate late in the day.
Avoid alcohol before bedtime. It might seem that alcohol makes you sleepy, but it will actually disrupt your sleep.
Satisfy your hunger prior to bed. Have a light snack such as low-sugar cereal, yogurt, or warm milk.
Cut down on sugary foods. Eating a diet high in sugar and refined carbs such as white bread, white rice, pasta, and French fries can cause wakefulness at night and pull you out of the deep, restorative stages of sleep.
Avoid big meals or spicy foods just before bedtime. Large or spicy meals may lead to indigestion or discomfort. Try to eat a modest-size dinner at least 3 hours before bedtime.
Minimize liquid intake before sleep. Limit what you drink within the hour and a half before bedtime to limit how often you wake up to use the bathroom at night.
Watch Now: Natural Remedies To Beat Insomnia
Since chronic lack of sleep may be linked to a number of health problems , it’s important to consult your physician and avoid self-treating with alternative medicine. While you might be tempted to turn to an over-the-counter sleep aid, there are numerous natural remedies to consider, such as the 14 below.
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How To Fix Common Sleep Problems
Each year, there are more than 40 million people in North America who suffer from sleeping disorders. An additional 20 million have occasional sleeping problems.
There are many reasons for sleep deprivation: work, chores, babies, worry, parties or late night television are just a few.
Whatever the reason for sleep loss, research has shown that it takes a toll on us both mentally and physically. While we sleep, our bodies secrete hormones that affect our mood, energy, memory, and concentration. Testing has shown that with a driving simulator or a hand-eye coordination task, sleep deprived people may perform just as badly as intoxicated people. In addition, recent research has shown that chronic lack of sleep can cause high blood pressure and contribute to problems with diabetes.
Whats Causing Your Insomnia
- Are you under a lot of stress?
- Are you depressed? Do you feel emotionally flat or hopeless?
- Do you struggle with chronic feelings of anxiety or worry?
- Have you recently gone through a traumatic experience?
- Are you taking any medications that might be affecting your sleep?
- Do you have any health problems that may be interfering with sleep?
- Is your bedroom quiet and comfortable?
- Do you try to go to bed and get up around the same time every day?
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Practice Some Gentle Yoga Before Bedtime
Practice 15 minutes of simple, yoga-like poses to help your muscles unwind before hitting the sheets, says Helene A. Emsellem, MD, the medical director of the Center for Sleep and Wake Disorders in Chevy Chase, Maryland. But go slowly. The goal is to loosen your muscles to prepare your body for a good nights sleep, not increase your heart rate, she explains.
How Are Sleep Disorders Diagnosed
If you suspect that you may have a sleep disorder, discuss your symptoms with your healthcare provider. He or she can perform a physical exam and help you identify the difficulties you are having with sleep. Keeping a sleep diary for two weeks may be helpful to your healthcare provider. Some illnesses can cause disturbed sleep, so your healthcare provider may order tests to rule out other conditions.
If your healthcare provider suspects that you have a sleep disorder, he or she may refer you to a sleep disorder clinic. A sleep specialist will review your symptoms and may suggest that you undergo a sleep study.
A sleep study or polysomnogram is a test that electronically transmits and records specific physical activities while you sleep. A sleep study can be done at home for select patients. The recordings become data that is analyzed by a qualified healthcare provider to determine whether or not you have a sleep disorder.
In order to determine if you have a sleep disorder, it is important to pay attention to your sleep habits by keeping a sleep diary and discussing patterns and characteristics of your sleep with your healthcare provider. Many common sleep problems can be treated with behavioral treatments and an increased attention to proper sleep hygiene. Consult your healthcare provider if you have any concerns about your sleep patterns.
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Challenging The Worries And Thoughts That Fuel Insomnia
Its also helpful to challenge the negative attitudes about sleep and your insomnia problem that youve developed over time. The key is to recognize self-defeating thoughts and replace them with more realistic ones.
|Challenging self-defeating thoughts that fuel insomnia|
|Self-defeating thought:||Sleep-promoting comeback:|
|Unrealistic expectations: I should be able to sleep well every night like a normal person. I shouldnt have a problem!||Lots of people struggle with sleep from time to time. I will be able to sleep with the right techniques.|
|Exaggeration: Its the same every single night, another night of sleepless misery.||Not every night is the same. Some nights I do sleep better than others.|
|Catastrophizing: If I dont get some sleep, Ill tank my presentation and jeopardize my job.||I can get through the presentation even if Im tired. I can still rest and relax tonight, even if I cant sleep.|
|Hopelessness: Im never going to be able to sleep well. Its out of my control.||Insomnia can be cured. If I stop worrying so much and focus on positive solutions, I can beat it.|
|Fortune telling: Its going to take me at least an hour to get to sleep tonight. I just know it.||I dont know what will happen tonight. Maybe Ill get to sleep quickly if I use the strategies Ive learned.|