Insomnia affects 20% to 40% of adults around the world yearly. In America, 70 million people suffer from sleep disorders. Two million of those are children. What is concerning is the fact that as much as 60% of the individuals affected eventually never recover. People develop sleeping problems for a number of reasons, from stress to disease, lifestyle, caffeine, poor nutrition, medication, and a disturbed biological clock. Usually, to recover, the following triggers only have to be eliminated. But in some cases, medical, psychological and organic sleep aids might have to be used to encourage faster recuperation. For those whose conditions are still mild, natural sleep aids, such as those listed below, are usually enough to turn things around.
a. Relaxation Techniques. This is probably one of the most popular methods of sleep recovery applied as it is accessible, easy to do, and most of all, it does not cost the user any money. Typically, a practitioner will be required to spend a minimum of 20 minutes to apply the different relaxation techniques that would help promote sleep. These include yoga, visualization, progressive muscle relaxation and deep breathing exercises.
b. Diet. This natural sleep aid involves the withdrawal of stimulants and introduction of calming food and substances in one’s diet. It would definitely help an individual fall asleep faster if, aside from taking out caffeine, they would also avoid sweets as this could overwhelm them with energy and keep them awake. Alongside this, practitioners should eat food that are rich in tryptophan, like grain crackers, and drink warm milk that’s full of magnesium as both substances are quite potent sedatives.
c. Tactile stimulation. Studies have also proved that getting acupuncture and massages regularly enables people to fall asleep at the right time. These treatments enable them to relax their tensed muscles, or in acupuncture’s case release pent up energy, so that relaxation can be achieved. These particular sleep aids may be inconvenient considering the fact that you don’t always have the money or the time to go to a masseuse. But if you can afford to buy yourself a massage chair, you would not have to worry about getting access to this intervention every day.
d. Activity. Finally, one could also explore the benefits of exercise or any form of physical activity when it comes to promoting slumber. Although this sleep aid may not seem conventional, it does deliver results. See, once the body is spent, it normally forces the mind to rest and begin the restorative processes. If you spend as much as 30 minutes on the treadmill before bedtime and then take a warm bath, you will encounter no setbacks on falling asleep once you land on your bed.
There are supplements you can take as well, that are made of organic materials such as valerian and melatonin to help you with insomnia. But you should first consult an expert for these kinds of sleep aids, since they border being a natural and pharmaceutical intervention.