Treating Insomnia With Natural Remedies

Insomnia refers to one’s inability to fall asleep or maintain sleep throughout the night. Insomnia can be caused by chronic stress, hormonal imbalance, or ingestion of stimulants such as caffeine. According to a study published in the Journal of Psychiatry in 2011, about 40% in a sample of 2,000 Canadians aged 18 and older reported having at least one symptom of insomnia (1).

Sleep plays a major role in restoring energy, as well as balancing hormones. Most people do not function well without adequate sleep. If insomnia becomes chronic, it can affect your overall health and quality of life. It can also be the cause of hypertension or diabetes. Long-term sleep deprivation can potentially lead to the development of depression and anxiety.

Prescription drugs may alleviate insomnia, but they cause dependency and have many unwanted side effects. Unfortunately, they do not treat the root cause of the problem and provide only temporary relief.

A naturopath can treat insomnia without using synthetic drugs. Naturopathic medicine can offer a variety of natural remedies. In general, these “natural medicines” do not have side effects or cause dependency. Here are some natural tips that can help you get a good night’s sleep:

1) Avoid stimulants in the evening such as coffee, tea or high vitamin C-content juice.

2) Learn to relax by taking an evening walk. Practice yoga or meditation for at least 20 minutes every night. Teach your body to unwind and let go of the tension accumulated during the day.

3) There are many herbs that can help calm the mind. Chamomile flowers taken as a tea are well-known to ease the body into sleep. Valerian (valeriana officinalis) and passionflower (passiflora incarnata) teas have the same effect. They have ben used for centuries in herbal medicine as a sleeping aid (2). You can find mixtures of these herbs at the grocery store.

4) Melatonin is generally safe and can be useful to treat insomnia as well as jet lag (3). In a 2007 study, researchers found that melatonin can significantly improve sleep quality and morning alertness (3). Start with a low dose and increase the dosage according to the recommendations of your naturopath. A health professional will be able to determine if this supplement is beneficial for your personal use.

5) A few drops of lavender essential oil mixed with Epsom salts in a warm bath also make a good remedy to treat insomnia.

6) Stop eating at least 3 hours before bed for better sleep. Your digestive system needs time to process all the foods you have eaten during diner. Have dinner as early as possible. If you eat late, choose meals that are easy on digestion, such as soup or stew. Avoid fatty and heavy foods.

7) Finally, if you are having trouble falling asleep, take a couple of deep breaths while lying on your bed. Bring your awareness to the present moment. The mind has a tendency to think, be conscious of it. Observe your thoughts, decrease the intensity of those thoughts by letting them go one by one.

For best results, let go of all electronic devices one to two hours prior to sleep. Turn off your wireless internet and put your cell phone in a separate room. These gadgets are addictive and may interfere with your sleep, even if you are not suffering from insomnia!

Try these natural treatments for at least one week. They can help you restore sleep, especially if your insomnia is temporary. Consider seeking professional help if symptoms last longer than one week. A naturopath will look into the underlying cause of your insomnia and treat this ailment by combining the latest evidence-base scientific researches and ancient healing modalities.

References:

• Prevalence of insomnia and its treatment in Canada. Morin CM¹, LeBlanc M, Bélanger L, Ivers H, Mérette C, Savard J. Can J Psychiatry. 2011 Sep;56(9):540-8.
• Textbook of Natural Medicine by: Joseph E. Pizzorno Jr., Michael T. Murray 2013 Elsevier Health Sciences
• https://nccih.nih.gov/health/melatonin

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