We’ve all experienced the drudgery of getting out of bed in the morning after a night of poor sleep. We really don’t feel ready to face the day. But our responsibilities are waiting for us none the less. So we fuel up on caffeine and hope that we can get through it.
A good night’s sleep is essential for a healthy lifestyle. When you sleep, your body heals and repairs itself, your mood is better, your thinking is clearer, and you can be more productive.
What is Insomnia?
Insomnia is a sleep disorder that is characterized by the inability to fall asleep, stay asleep, or both for an adequate amount of time.
Symptoms of insomnia include trouble falling asleep, waking up too early in the morning and not being able to fall back asleep again, waking up too early in the morning feeling unrefreshed or unrested, daytime drowsiness or fatigue.
Three Common Causes of Insomnia
1. Chronic Stress – What You Can Do about it
Chronic stress is a major cause of insomnia. It is important to take steps to relieve stress before bed. There are many ways to do this, from deep breathing exercises and meditation to taking a warm bath or listening to calming music.
Deep Breathing Exercises: Deep breathing exercises are simple and effective for relieving stress and anxiety. The best way is to inhale deeply through the nose, hold your breath for a few seconds, then exhale slowly through the mouth. Try this for about five minutes before bedtime.
Meditation: Meditation is one of the best ways to reduce stress and anxiety levels at any time of day or night, but it’s especially effective right before bedtime because it helps you relax your body and mind so that you can fall asleep more easily.
2. Environmental & Behavioral Factors – How to Set Yourself Up for Successful Sleep
Two of the most important factors that determine how well you sleep are your bedroom environment and your pre-bedtime habits or sleep hygiene.
Your bedroom should be comfortable and cool, with no distractions like TV or phone. It should also be dark, with a comfortable mattress and pillow to help you relax.
Sleep hygiene refers to a set of practices that help promote healthy sleep. The goal is to establish healthy habits and routines before bedtime, and during the day, so that you can fall asleep quickly and sleep deeply.
Here are a few important suggestions for setting yourself up for restful sleep:
– Turn off all electronic devices at least an hour before bedtime
– Set consistent sleep and waking times
– Limit caffeine intake in the afternoon
– Avoid alcohol in the evening
– Create a relaxing bedtime routine that helps you wind down (reading a book, meditation, visualization)
– Use the bedroom for only sleeping and sex and not for watching TV, working on your laptop, or reading on your phone
3. Circadian Rhythm Disruption – How to Regulate it for Better Sleep
Our circadian rhythm is a 24-hour hormonal cycle that regulates sleep. It’s basically our body’s clock. This cycle is controlled by light, which is why it’s important to make sure you have enough natural light in your day-to-day life. When you’re having a tough time falling asleep at night, a circadian rhythm reset may be needed.
Regulating your circadian rhythm improves your sleep and balances your mood. There are a few ways to do this, but we will focus on three:
Best Times to Eat – Eat breakfast at 7am and stop eating at 8pm. Also, avoid extremely meals before bed.
Reduce Blue Light Exposure – Blue light, which is stimulating and can suppress your sleep hormones, is found in electronic devices like phones, computers, televisions, and even some household lighting. Disconnecting from blue light at night can improve sleep quality. You can do this by either wearing blue-blocking glasses or using an app on your phone/computer that switches your screen to a warmer colored light spectrum.
Exercise Daily – People who are physically active have a more regular circadian rhythm. Beginning a regular exercise routine is a great way to reset your body’s clock and move out of a disrupted sleep pattern.
Three Natural Herbal Remedies for Insomnia that Work Better Than Sleeping Pills
When you are trying to break a well-established cycle of poor sleep, it’s often a good idea to introduce a few supplements to complement your other efforts.
There are many natural remedies for insomnia that work better than sleeping pills. These remedies are safe for long term use and are not addictive. The three natural herbal remedies for insomnia listed below have been scientifically proven to be effective in treating the symptoms of insomnia:
- Chamomile Tea – Chamomile tea contains substances called flavonoids which cause a sensation of relaxation in the body when consumed. A study conducted at the University of Connecticut found that people who drank chamomile tea had an increased amount of alpha brain waves in the frontal lobe area, which is associated with relaxation.
- Valerian Root – Valerian root contains a substance called valerenic acid that acts on receptors in the brain, causing you to feel less anxious and more relaxed. A study conducted at the University of Michigan found that people who took valerian root for three weeks had less anxiety and a significant reduction in the duration of their nighttime awakenings.
- Lavender Oil – Lavender contains the compound linalool, which is a sedative that can be inhaled to help people who suffer from insomnia. A study conducted at the University of Toronto found that people who took lavender oil for three weeks had significant reductions in both general and sleep related anxiety.
This article is intended to be a beginner’s primer on the issue of insomnia. There are deeper physiological and emotional issues that can be feeding the cycle of poor sleep. There are also many more herbs, nutritional supplements, tips, and tricks that can be tailored to address the specific root cause/s of your sleep challenges.
If you’re dealing with longstanding difficulties with sleep, feel free to contact me for help.