Treatments for insomnia and natural remedies to help deal with sleeping problems
1. Pay attention to what you eat and drink 2-3 hours before you go to bed
Loading up on caffeine, sugar or high GI food or drinks will stimulate the body and reduce sleep quality.
2. Do a ‘brain dump’ before you sleep
Leave a notebook next to your bed. Draw a line down the middle and at the top of one side write ‘Things I can change’ and at the top of the other side ‘Things I can’t change’. Let the things you can’t change go.
3. Introduce sleep enhancing herbs
Valerian, chamomile and hops help re-set your body clock, fall asleep faster and sleep longer. These herbs in the form of a tea work best for its soothing warmth.
4. Include physical activity in your daily routine
Regular physical activity can promote better sleep, so you fall asleep faster and enjoy deeper sleep.
5. Try a nice warm protein enriched drink before bed
This will not only give you all the essential amino acids your body needs to repair itself; it will also calm you due to the tryptophan levels. As always a plant source like almond milk is a better choice.
6. Add melatonin
If you travel a lot and tend to battle with jet lag or suffer from everyday insomnia melatonin is great to help induce a state of relaxation (bringing about sleep).
7. Get the temperature & mood right
A room that’s too hot or too cold will affect your quality of sleep, so take a little time to make sure the temperature of your bedroom is right for you. Try a calming mist to help induce sleep.
8. Limit day time siestas
Try to limit day time naps as this will make your insomnia worse. You don’t get the same physiological health benefits when you sleep in the day compared to your evening sleep.
9. Get comfortable
This may sound obvious but you would be surprised how many people are sleeping on the wrong mattresses and pillows!
10. If you do have broken sleep check your TCM
If you tend to always wake up between 1-3am or 3-5am for example you may need liver or lung support.