Quezi

Alarm clock (Photo by schuey - CC-BY)

Night comes and your anxiety level heightens. Is this going to be another sleepless night? You don’t want to take medication. What can you do?

Don’t despair. There are several natural remedies that might help you drift off to sleep. Insomnia can be precipitated by various conditions which need different angles of attack. For example, insomnia caused by emotional stress might respond well to yoga, behavioral therapy or breathing exercises. Insomnia caused by excessive caffeine might benefit from a reduction in caffeinated  beverages during the day. Herbal tea or warm milk are time-tested remedies that provide relaxation before bedtime.

The following natural insomnia treatments have been supported by recent research.

Valerian and Hops.  Research has shown a combination extract of valerian and hops to be effective in helping with insomnia of non-organic origin. The combination of both herbs was more effective than a placebo or valerian alone.   A single dose of the combination fluid extract has been demonstrated to be as effective as multiple doses throughout the night.

Melatonin. Prolonged-release melatonin has been found useful  in providing a better quality of sleep and greater morning alertness.

Exercise. Moderate exercise has been proven especially beneficial in helping patients who suffer from insomnia. A recent study found exercise  to significantly reduce anxiety in the experimental group while shortening the time to fall asleep and contributing to total sleep time and efficiency.

Music. Relaxing music can be helpful in muscle relaxation and quieting of the mind, helping individuals get a good night’s sleep. The classical music was found more effective than an audio book or no intervention in an experiment involving young adult students.

When dealing with insomnia, patience is key. What works for one person might not work for another. Realize that you might need to go through some trial and error to find a natural remedy that is effective for you.