Insomnia is a common sleep disorder that results in difficulty falling asleep, staying asleep, or an irregular sleep schedule. According to a 2018 study from Perelman School of Medicine at the University of Pennsylvania, one in four Americans develop acute insomnia every year.
Dr. Michael Perlis shared that factors such as medications, stress, and illness result in poor sleep, which is quite common. His team's research concluded that 75 percent of people with insomnia can recover with consistently good sleep within a year and avoid chronic insomnia.
Insomnia is commonly treated with cognitive behavioral therapy which helps people identify to root cause or causes of their sleeping problems. This type of therapy focuses on problem-solving and is goal-oriented.
Dr. Camilo Ruiz from the Choice Physicians Sleep Center said that sometimes, people are 'just hard-wired from birth with an increased level of anxiety and arousals, so learning to manage that underlying anxiety or mood disorder can really help people [with] managing their sleep quality.'
There are also alternative ways to help people with insomnia get better sleep. Here are five natural remedies for better sleep:
Melatonin Supplements
Melatonin is a hormone made by a small gland in the midbrain. The sleep hormone works as an internal body clock, telling you when to wake up and go to bed.
Normally, the body has increased levels of melatonin at night after sunset, preparing the body for bedtime. Melatonin supplements can help people with delayed sleep and should be taken several hours before bedtime.
A Glass of Milk
A glass of warm milk before bed has been known to help with sleep but experts have debated about what kind of milk is best. Milk contains the amino acid L-Tryptophan which makes also melatonin.
Dr. Raj Dasgupta from the University of Southern California's Division of Pulmonary, Critical Care, and Sleep Medicine recommends almond milk since it contains magnesium as well. Tryptophan also makes serotonin which makes you relaxed and happy, as well as increases levels of melatonin in the body.
Valerian Root
This root was a medicinal herb and natural sedative since the time of the Ancient Greeks and Romans. Today, it can be purchased as a tea or a dietary supplement. Valerian root interacts with gamma-aminobutyric acid (GABA) or a neurotransmitter that promotes calm and sleeps in the brain.
Chamomile
Chamomile has a subtle tranquilizing effect while reducing levels of anxiety due to an antioxidant called apigenin. The Ancient Egyptians used chamomile as a sleep remedy and treatment for many other issues.
Drinking chamomile tea, which has no caffeine or using a chamomile-based essential oil can help relax the mind and body and make you feel slightly drowsy before going to bed. Chamomile tea also helps fight inflammation and is good for the skin.
Lavender
Similar to chamomile, lavender has a pleasant and soothing floral scent that helps promote calm and improve sleep. Lavender can be taken orally as a supplement, used as aromatherapy, or consumed as a tea.
FIND OUT MORE: Why Is Lavender So Popular?
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