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How to Cure Insomnia Without Medication

Overcome insomnia, naturally.

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Struggling with sleepless nights? Have you tried over the counter and prescription medicines with wild side affects? You’re far from alone. It’s estimated that over 20% of Americans suffer from insomnia, and that rate only increases with age. According to research, over a quarter of 65-79 year olds are affected by this condition. Read more to discover how to cure insomnia without the use of drugs and medication.

Insomnia is defined as the inability to fall asleep or to stay asleep, with effects from impaired mood and cognitive function, to accelerating the degenerative process of aging. Symptoms include taking a very long time to fall asleep, waking up frequently in the middle of the night, and fatigue and cognitive impairment as a result of too little sleep.

Insomnia may be described in terms of both duration and severity. It may be transient (lasting for several days), intermittent (when transient insomnia recurs), or chronic (lasting for more than a month). Once insomnia sets in and you start feeling worn down or are lacking energy due to improper sleep, fatigue takes over.

Adequate sleep – at least six hours a night – is one of the most critical factors to good health. Ignoring sleep problems can lead to increased weight gain and decreased immunity, making you more susceptible to a range of illnesses. And over time, these side effects can compound, resulting in serious, life-threatening conditions like Parkinson’s and Alzheimer’s.

Dr. Wards discusses holistic cures for sleep, anxiety and insomnia on the PsycheTruth podcast.

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Natural Remedies for Deep Sleep to Cure Insomnia

To get to the root of the problem, we examine a wide variety of factors, such as your sleep-wake cycle, diet, lifestyle habits, and pain and stress levels. Making gradual lifestyle shifts can greatly help to regulate sleep patterns. Good sleep habits including exercising daily, a healthy diet, certain supplements, stress relief methods, and essential oils can all help make it easier for you to fall – and stay – asleep.

Sleep Position

An important part of sleeping or the reasons for insomnia can be sleep position, which can be challenging if your spine is not aligned or adjusted.  Proper alignment of your spine, through chiropractic adjustments, reduces the stress on your musculoskeletal system and organs allowing your body to rest. Most experts agree that the best position for proper spine alignment and comfortable sleep is on the back with knees slightly elevated.  If this is not possible due to pregnancy or other issues, then sleeping on the side with a pillow between the legs is recommended.

Sleep Routine

Failure to shut off the brain at night can be as simple as not having good pre-sleep habits.  Try using the following recommendation for setting a regular sleep schedule and a consistent bedtime routine.

  • Set your bedtime for the same time every night to allow you to get at least 8 hours of sleep.
  • Keep your bedroom dark and cool
  • Avoid caffeine too close to bedtime.  You may have to experiment to determine what your caffeine cut-off time is.
  • Do not sleep in for more than one hour on the weekends.  If slept for less than 7 hours, take a one hour or less midday nap at least 6 hours before bedtime.
  • Have a calming drink (chamomile tea, tart cherry juice, warm milk) one hour before bedtime

Neurotransmitters

Insomnia can be based on or irritated by a neurotransmitter imbalance. Neurotransmitters are chemicals that allow nerve impulses to travel from one nerve cell to another, and include serotonin, acetylcholine, GABA, and the sex hormones testosterone and estrogen. Sleep disorders and such symptoms as depression are especially linked with an imbalance in the neurotransmitter serotonin. Serotonin is manufactured by the body from the amino acid tryptophan. Herbs and foods high in tryptophan that can help restore serotonin levels in the brain are St. John’s Wort, Quinoa, Spirulina, and soy products.

Holistic Approach To Cure Insomnia

If you’ve tried all of those and you are still unable to sleep restfully, we know what it’s like. So many of insomnia’s causes seem to lie outside our control. Arthritis, digestive problems, allergies, neurological conditions, and hot flashes can all contribute to sleeplessness. Fortunately, we take a holistic approach to understanding, diagnosing, and coming up with a plan to make sleep something you look forward to.

Insomnia is an extremely common and complex problem that can result from a number of different reasons. Addressing this condition requires a thorough evaluation into the circumstances surrounding the health, environment, emotional state, behavior and diet of a person.

Want to start supporting your sleep cycle right now? You may find insomnia relief in your kitchen.

You deserve rest – without needing medication to sleep – and we can help you get it. Schedule your appointment today.