How to Treat Insomnia without Medication

How to Treat Insomnia the Natural Way

If you are suffering from a sleep disorder, you are not alone. Medical research has shown that one-third of all Americans develop a condition at some point in their lives that makes sleep difficult – or nearly impossible. No wonder there are so many people on the Internet searching for how to treat insomnia!

There is one thing for sure: prescription medications should not be used to treat insomnia, unless you have exhausted all of the natural options available. Prescription medications often come with nasty side effects, and they only help people fall asleep a little quicker, they don’t actually help people stay asleep or increase the quality of their sleep. Some of them even have some really scary adverse reactions in people, like psychosis or the introduction of suicidal ideations. It's much better to go the natural route if possible.

That said, here is a quick guide on how to treat insomnia with natural remedies:

1.       Improve your sleep hygiene. Many folks don't have good habits and rituals surrounding sleep. They take naps in the middle of the day, making it difficult for their brains to regulate the chemicals necessary to make them tired (or feel alert.) Also, the blue light from smartphones, tablets, and laptops interfere with the production of melatonin, which is one of the natural chemicals your body produces to help you get to sleep. Having a different bedtime every night can also make your brain go a little haywire. If you have any of these deficiencies in your own sleep hygiene regimen, start working on them. You should see improvement in your symptoms within a week or two.

2.       Try natural supplements before medication. Herbs and natural treatments have been helping people fall asleep for thousands of years before the drug companies invented Ambien and other prescriptions medications for insomnia. You can purchase natural supplements such as melatonin, as well as teas like chamomile and valerian root, which unlike prescription medication, helps you fall asleep faster and improves the quality of your sleep. 

3.       Get some exercise. Every medical and health website out there is repeating this bit of information, but many folks never take it to heart. They think they are too busy, too stressed, or just don't want to put any effort into researching their exercise options. The truth is, you are losing far more of the hours in each day to insomnia than you would to exercise – which takes 20-30 minutes. If you get that workout in, you'll not only fall asleep faster, but get a much better quality of sleep, and as a result, you'll wake up feeling refreshed, be more productive at work, and a lot less likely to get into an accident on-the-job or in your car.

There you have it – three suggestions for how to treat insomnia the natural way. Don't wait any longer – put them into effect right now, and you'll notice improvements in no time at all. 

NEUROFEEDBACK FOR INSOMNIA

Three Common Reasons for Insomnia

What Are Some of the Most Common Reasons for Insomnia?

Whether it's stress, anxiety, overstimulation or an imbalanced diet, there are many reasons for insomnia. So many, in fact, that 60% of Americans report that they struggle with getting to sleep every single night.

If you're reading this, you are probably struggling to get to sleep yourself. It's a good thing you're researching insomnia, along with potential cures, because sleep deprivation has serious consequences. Those that suffer from poor sleeping habits are four times more likely to develop depression disorders and are also more likely to develop heart disease. Of course, because you're drowsy, you're also at a higher risk for accidents on the road and on the job, and your personal relationships and professional performance may also suffer if you're too sleepy to give 100% of your focus, attention, and effort to what matters in life.

With that in mind, here are three of the most common reasons for insomnia, and what you can do to help overcome them and get the good night's sleep you deserve:

1.       You might be ingesting chemicals that are causing you to have trouble going to sleep. Caffeine, alcohol, and many prescription drugs are part of everyday reality for most people. We love a cup of coffee in the morning, a glass of wine with dinner, and many of us need to take medications to manage chronic conditions. The problem is, all three of these can inhibit sleep. Caffeine is a great pick-me-up in the morning, but it can prevent you from getting to sleep long after its benefits have worn off. Don't drink more than two cups per day, and don't drink it after noon. Alcohol temporarily depresses your nervous system, but makes it harder to sleep in the long-term, and some medications like antidepressants, blood pressure drugs, psychostimulants, and steroids can definitely contribute to insomnia.

2.       You might not be getting enough physical activity. In our modern sedentary lifestyle, where we sit down on our commutes to work, sit down at our desks for eight hours, and come home to sit in front of the television, our bodies aren't getting a chance to get tired in the first place because we aren't getting the physical activity our muscles were designed for. If you aren't regularly exercising at least three times per week, this is very likely one your biggest reasons for insomnia.

3.       You might be stressed, anxious, or depressed. This is a vicious cycle – stress, anxiety, and depression are major reasons for insomnia, but insomnia can cause stress, anxiety, and depression, creating a feedback loop that can drastically affect the quality of your life. If you feel like you are under a lot of stress, or you exhibit the signs and symptoms of anxiety or depression, speak to a doctor or therapist right away. Your mental health is too precious to let a disorder go untreated.

There they are: the most common reasons for insomnia. If none of them apply, or you have addressed your particular issue and still can't get to sleep, see your doctor or health care professional as soon as possible. Insomnia is no joke – and you deserve a good night's sleep every night.

NEUROFEEDBACK FOR INSOMNIA

Three Natural Remedies for Insomnia

Melatonin, Valerian, and Kava: Three Natural Remedies for Insomnia

Some forms of insomnia are not persistent or chronic enough to warrant treating them with Ambien, Lunesta, or other prescription sleep medications that can have undesirable side effects. Most over-the-counter sleeping pills contain antihistamines, which have side effects that many people find disagreeable, and which can cause drowsiness and sluggishness the next day. There are some natural herbal remedies for insomnia that can be very helpful for relatively mild to moderate insomnia without producing side effects. These include melatonin, valerian, and kava.

Melatonin

Melatonin is a hormone that functions in the regulation of the sleep-wake cycle. The body produces it naturally in the pineal gland, but it is also available as a supplement in pill form. Melatonin supplements may help induce sleep, as well as helping to regulate the sleep cycles. It is not known to have any notable side effects. In addition to treating insomnia, melatonin can also be used to treat delayed phase sleep disorder (DPSD) and other disorders of sleep-wake cycle regulation. A supplemental dosage of melatonin is approximately 3 mg.

Valerian

Valerian is an herb, native to Europe and Asia, which has been used medicinally since ancient times. The root extract is available in over-the-counter capsules and can also be used to make tea. Valerian root has sedative and anxiolytic effects, and is thought to work via some of the same receptors that cause benzodiazepines, such as Xanax, to have their sedative effects. Although larger doses of valerian root extract may rarely cause some mild stomach discomfort, valerian is not known to produce any particularly disagreeable side effects. Valerian is generally consumed in 400-900 mg doses, taken half an hour or so before bed.  

Kava

Kava is a plant native to the islands of the Pacific, where it has been used historically among the peoples native to those regions. The roots of the Kava plant are used to produce a drink with sedative and anxiolytic properties. In Polynesia, kava has historically been used in a religious context. The active ingredients in kava are a group of chemicals called kava lactones, which are considered to be psychoactive. It is thought to modulate the activity of GABA receptors. In addition to being a sedative, it can have a mildly euphoric effect. Kava can induce a deep, often dreamless sleep, within about 30 minutes of ingestion. Kava is available in powdered form, as well as in teas and pills. A kava pill usually contains around 60-150 mg of kava lactones. Kava is regulated in the European Union, the United Kingdom, and Canada; however, it is legal to possess and use Kava in the United States. Three natural remedies for insomnia are melatonin, valerian, and kava. All three are available as supplements, and valerian and kava are also available in the form of teas. These substances have sedative properties and can help with mild or relatively infrequent insomnia. Although chronic insomnia may require prescription medication, a dose of melatonin, valerian, or kava may be a better alternative with fewer side effects for people whose insomnia is less intractable.

How to Treat Insomnia Without Sleeping Pills

Many people suffer from some degree of insomnia, whether periodically or chronically, and want to know how to treat insomnia without using prescription or over-the-counter sleeping pills, which are known for having disagreeable side effects and for causing drowsiness and sluggishness the next day.

There are a variety of methods for treating insomnia without using pills. One of the most effective is making changes in behavior, such as keeping a regular sleep schedule and avoiding stimulants such as caffeine after a certain time of day. Another alternative is using herbal supplements, such as valerian and chamomile, which can function as sleep aids. Using behavioral techniques and herbs eliminates side effects, and is a healthier option than using sleeping pills on a regular basis. 

How to Treat Insomnia with Changes in Sleep Schedule and Behavior

There are several things you can do, without taking any substances at all, to help normalize your sleep schedule and ensure a good night’s rest.

Avoid stimulants, such as caffeine and nicotine, before bed. Caffeine can stay in your system for as long as eight hours, so it is beneficial to designate a certain time of day when you “cut yourself off” from caffeinated beverages. Remember that coffee and tea aren’t the only drinks with caffeine in them; many sodas, including colas and Mountain Dew, also contain caffeine. After a certain point in the afternoon, sticking to non-caffeinated beverages will go a long way in preventing insomnia.

It is also helpful to stick to a regular sleep schedule. Some people, such as shift workers or parents with newborn babies that wake up during the night, may be unable to do this effectively; however, going to bed at the same time each night can help to regulate your biological rhythms so that you will sleep for a long enough period of time at the correct time during the night, which eight hours each night is usually suggested. A bedtime between 9 and 11 p.m. is reasonable for most individuals.

When you go to bed, try turning off the TV or laptop screens. The wavelengths of light these screens emit may actually contribute to keeping you awake. The noise from the television may also keep you awake, though some people like TV as “white noise” when they go to sleep.  

How to Treat Insomnia with Herbs and Supplements

There are some herbs and supplements that may be helpful in combating insomnia. These include:

·         Calcium and magnesium, both sleep boosters, and when taken together, they become even more effective

·         Melatonin, an important hormone in regulating sleep-wake cycles

·         Valerian, a plant root used in tea or also in capsule form to induce sleep

·         Chamomile, a plant commonly used to make herbal tea

These methods can help your insomnia without the side effects common with over-the-counter or prescription sleeping pills. A combination of a supplements like valerian or melatonin, along with better bedtime habits, may be enough to get you the good night’s sleep you need in order to function well during the day. 

NEUROFEEDBACK FOR INSOMNIA

Neurofeedback Training for Insomnia

In-Depth on Insomnia

Before discussing neurofeedback training as a cure, let’s delve into insomnia, its causes, and symptoms. Insomnia is a fairly common sleep disorder, especially in the United States, where over 60 million Americans are affected by the condition. People that suffer from insomnia have trouble falling asleep or experience troubled sleep patterns. This includes waking up throughout the night and having trouble falling back asleep, waking up too early, and feeling tired upon awakening.

One of the reason insomnia necessitates a treatment like neurofeedback training is that in any case, sleep deprivation can really negatively impact productivity, health, and quality of life. Insomnia is typically divided into two types and then further subdivided by how long the condition persists. Insomnia that is unassociated with any other health condition is referred to as primary insomnia, whereas insomnia that is due to some underlying condition such as asthma, indigestion, or arthritis is called secondary insomnia. Short-term insomnia is referred to as “acute”, but when the problem lasts an inordinate amount of time, we may be looking at what is called “chronic insomnia”.

Before getting to neurofeedback training and other treatment methods, here are some of the causes of insomnia, whether it is the acute or chronic variety:

·         Stress

·         Anxiety

·         Depression

·         Pain

·         Medication

·         Bad Sleep Atmosphere (i.e. sound, temperature, a newborn)

·         Alteration of Sleep Schedule

The Treatment Dilemma

Prior to the surfacing of groundbreaking treatments such as neurofeedback training, doctors historically had relied heavily on medication to alleviate the symptoms of insomnia. Beyond the fact that medicated sleep does not lend itself to restfulness, these medications can be potentially addictive or, in rare cases, gravely dangerous. Other treatment methods such as hypnosis, relaxation techniques, and psychotherapy are out there, but results are largely mixed.

For those of us who want results and wish to get them free of pharmaceuticals, neurofeedback training is right up our alley. Neurofeedback training treats not only insomnia, but often the underlying issue as well, and aims to achieving long-term and lasting results. The process is completely noninvasive and pain free. Better yet, no side effect for neurofeedback training has ever been found – something that can hardly be said about many of the prescription meds that are out there. How does that work? By teaching your brain to self-correct brainwave patterns that have gone awry, and in turn are causing you sleeplessness. Doctors electronically monitor your brainwave patterns as you go through a series of guided brain exercises, and within as little as a few sessions you could be well on your way to the restful nights you need to have amazing days. Check out some other advice and tips for conquering your sleeping dilemma on our video below:

NEUROFEEDBACK FOR INSOMNIA

Home Remedies for Insomnia

Home Remedies for Insomnia: Simple Cures Guaranteed to Put You to Sleep

It is the rare person who has never spent a restless night tossing and turning fitfully, locked in a futile quest to get some much-needed sleep. For most of us, this type of insomnia is an occasional, temporary thing, usually lasting no more than a few nights at the most. However, for many adults chronic insomnia is a very real problem, and one that can lead to severe long-term health consequences such as heart disease.

The causes of insomnia vary significantly from one individual to the next, but fall into three distinct categories. The first relates to psychological factors such as stress and depression, and is in fact the most common cause of insomnia in adults. The second category includes physical causes of insomnia such as chronic pain, low levels of melatonin, physiological sleep disorders like sleep apnea, high blood pressure, and some genetic disorders. The third category of insomnia causes centers on lifestyle choices such as overuse of caffeine and alcohol. In most cases, a long-term, working cure can be found from among the many easily available and highly effective home remedies for insomnia. However, it is always wise to seek the guidance of a qualified medical professional, especially if you suspect that your insomnia is linked to a biological cause.

There are numerous home remedies for insomnia, encompassing a wide array of lifestyle changes as well as natural supplements and relaxants. The following strategies and cures are most effective when followed on a daily basis.

·         Stick to a routine. Keep a set bedtime and waking time every day of the week. Also try and institute a daily bedtime ritual, which could include a relaxing bath and a warm glass of milk. It is important to avoid any excessive auditory or visual stimulation before going to bed, so TV, reading, and above all, work, is not a good idea in the hour or so before you go to sleep.

·         Caffeine and alcohol: Do not consume caffeine or alcohol less than two hours before you go to bed. Both have the effect of keeping you awake and while alcohol might initially lull you to sleep, the stimulants in the alcohol will wake you after the mellower effects have passed.

·         Naptime: Try to avoid sleeping during the day and if you do nap, limit the nap to between 30 and 45 minutes. This will ensure that you are tired enough and ready to go to sleep at the end of your day.

·         Soporific foods: Try eating a light snack before you go to bed, such as a piece of toast or even a few cookies. Sugar and carbohydrates are known to help you relax and may help you fall asleep. Warm milk and honey also works wonders for inducing sleep.

·         Natural supplements: There are numerous herbal supplements available today that help in relaxation. By far, the most effective of these in terms of soporific effects is valerian. Available in pill form, it is not addictive and is easy on the stomach. Melatonin pills are also known to be an effective remedy as decreased melatonin levels have been linked to heightened insomnia.

It might take some time and a little bit of experimentation to find the right cure for yourself from among these various homes remedies for insomnia. However, with a little bit of patience and a willingness to stick to a daily routine, even the most stubbornly persistent cases of insomnia can be overcome.

Neurofeedback Therapy for Insomnia