Insomnia is the most common sleep complaint amoung Americans.You have difficulty failing asleep and you end up feeling tired upon waking and during the day .Certain medical condition can trigger insomnia as can many medication.
But for the average ,healthy person,insomnia is usually brought on by anxiety and stress,and aggravated by alcohol and caffeine.(Although OTC and prescription drugs can help you sleep-most are antihistamines-they all come with side effects,including daytime sedation and they may be habit-forming ove time)When sleep escape you,try the following natural remedies instead.
HOW TO INVITE SLEEP:
Take valerian:In modern herbal medicine,valerian is the leading herb recommended for insomnia.It helps most people without causing the morning hangover characteristic of many prescription sleep aids.Capsules of concentrated valerian root are available at health food stores;some brands amy contain other relaxing herbs such as lemon balm and passionflower.Follow package direction
HAVE A CUPPA CHAMOMILE:
Both chamomile and lemon balm have been used for centuries to help induce sleep as aids for gental relaxation. Steep 1 or 2 teaspoon of either herb in a cup of just-boiled water(steep chamomile for five minutes,lemon balm for ten minutes)Sweeten if desired with a little honey or maple syrup.
Avoid caffeine-coffee,tea,sodas, and energy drinks-fom late afternoon onwards.
Avoid alcohol in the evening;like caffeine it can keep you awake or cause periods of wakefulness during the night. Creat a restful place to sleep.Block out noise and light.If silence itself machine or listen to soothing tunes or natural sounds.
Do not use chamomile if you are allergic to ragweed or other plants in the aster family.
The essential oil of lavender contains many medicinal components,and research has shown that simply inhaling the fragrance,or several springs of the freshly cut herbs,between your pillow and pillowcase before going to bed. You might also brew a cup of lavender tea,made by steeping 2 teaspoon of dried lavender flower in 1 cup of just boiled water.
MAKE A HOPS PILLOW:
Hops is another traditional remedy for insomnia-it has mild sedative properties.Make a hops pillow by stuffing a cloth drawing bag,available at craft stores,with ahandful of fresh hops.Tie the not shut.Place the bag between your pillow and pillowcase.
DRINK HOT MILK:
Drinking a cup of hot milk to induce sleepness is an old folk remedy that may have originated in New England and persists to this day.Add a little honey or pinch of nutmeg to a cup of milk and warm untill steaming.Pour into a mug and sip.
WHEN TO CALL DOCTOR
If you’ve tried everything but syill having trouble falling asleep,let your health care provider know.It might be time to get a sleep expert’s opinion.
LEARN TO RELAX:
Relaxation techniques such as yoga and medication can ease stress and help you fall asleep Also try controlled breathing exercise.