20 Natural Insomnia Cures (And the Science Behind Them)

20 NATURAL INSOMNIA CURES AND THE SCIENCE BEHIND THEM A Strong scientific evidence P Long-term safety unknown A Some scientific evidence Traditional medicine MELATON MELATONIN ? PHYSICAL ACTIVITY A Natural hormone that plays a role in sleep. Studies have shown effectiveness for relieving jet lag, internal clock disruptions, insomnia, and night shift Studies show that just 30 minutes several times a week can help with insomnia and staying asleep. Plus, exercise can help calm anxiety, which can aid healthy sleep. work issues. VALERIAN ROOTA?S LAVENDER OIL APS Across many studies, patients taking valerian root had an 80% greater chance of reporting better sleep versus those who took a placebo. Germany's herb regulatory agency approved its use as a supplement. > Many human studies support effectiveness for treating some neurological and psychological disorders. > Studies show lavender improving sleep quality, especially in women and younger participants. WHITE NOISE A CHAMOMILE À ? White noise creates a masking effect that blocks out sudden changes in noise, aiding in uninterrupted sleep. Flavonoid apigenin may have sedative effects > Inhalation of chamomile stress-induced increase of hormone levels vapor reduces In one study, 80% of babies fell asleep within 5 minutes. >Improves sleep in hospitals by masking background noise in intensive care units Ten cardiac patients studied reported falling immediately into a deep 90-minute sleep after drinking chamomile tea. Try different noise frequencies to find what works best for you. WARM MILK A YOGA A Warm milk contains a serenity-boosting neurotransmitter called tryptophan that may help induce sleep. The simple routine of drinking milk before bed may also help. A Harvard Medical School study showed that people who practiced yoga daily for eight weeks fell asleep faster and reported better, longer, and less interrupted sleep. ZZzzz 2zzz2 ZzzzZ ZZzzZ ZZZZZ DRIED JUJUBEAS POETRY Widely used as a food and Chinese herbal medicine for more than 3,000 years Old Chinese custom: Parents would write a poem and tie it to a public lamppost. Every person who read ithe poem would send a prayer up to the heavens to help the child sleep. Found to protect neural cells against neurotoxin stress Promotes memory and learning Soothes the mind and improves quality of sleep WORRY DOLLS A PASSION FLOWERA Guatamalan custom: Tell the doll your worries and tuck it under your pillow this relaxes your mind so that sleep comes easier. The psychological effect may have merit. Used by Native Americans to promote relaxation, it is believed to induce GABA currents, which regulate mood. MINDFULNESS MEDITATION MANTRA REPETITION A In one study, 29 homeless women were taught mantra repetition to help with sleep. One week later, the women reported a significant decrease in insomnia severity. Studies show that 20 minutes of meditation can create a reflex that easily summons a sense of relaxation, in turn helping youU sleep. COGNITIVE BEHAVIORAL THERAPY A MAGNESIUM AP Studies have shown a link between low magnesium levels and sleep disorders. Focus on consuming magnesium naturally through leafy vegetables, nuts, and seeds. Approved method of treating insomnia: It involves identifying and changing the thoughts and habits that affect a person's sleep through therapy and diarykeeping. nday. LIGHT THERAPY A JOURNALING A Sit near a special light box that mimics outdoor light for a specific amount of time. This helps adjust circadian rhythm to make sleep come easier. May also help relieve seasonal depression. One recent study found that students who Wrote in a gratitude journal for 15 minutes per night had fewer worries at bedtime and slept better. ACUPUNCTURE AS TART CHERRY JUICE (OR WHOLE CHERRIES) Cherries are the only edible source of melatonin. Drinking two glasses daily helped insomnia suffers sleep for 90 Chinese origin; 46 randomized trials with 3,811 patients showed that genuine acupuncture provided significant improvement in quality and duration of sleep over medication and sham acupuncture. more minutes. Mattress SOURCES: https://www.ncbi.nlm.nih.gov https://www.dreams.co.uk hitps://www.sleepfoundation.org/ Clarity