While it is true to say that the occasional lack of quality sleep can happen to anyone, persistent sleeplessness may be diagnosed as insomnia. If you are in this unfortunate situation, rest assured you are in very good company and we can show you natural ways to treat this insomnia!
Various scientific studies worldwide have shown the prevalence of insomnia in 10%–30% of the population.
Given that the current population of the world is approximately 7.9 billion individuals there are between 790 million and 2.37 billion sufferers.
So, is this a problem for your health and well-being?
Sadly, the answer to this question is a resounding YES. Decades of respected research have conclusively shown that a prolonged lack of quality sleep may have profound and damaging effects on your health including increased risks of:
● anxiety
● hypertension (high blood pressure)
● heart attack
● stroke
● obesity
So, what can be done?
Predictably the ever-helpful pharmaceutical industry has come up with a never-ending array of sleeping medications including:
• benzodiazepines
• z-drugs
• orexin antagonists
• melatonin agonists
• antihistamines
As well it might – this particular area is massively profitable.
According to a recent analysis the global sleeping medications market was valued at $70 billion in 2021 and is expected to grow, with a compound annual growth rate (CAGR) of 7.5%, to a truly staggering figure of $125 billion by 2029.
This is great news for pharmaceutical company shareholders, not so good for the consumer. As with all of the toxins peddled by these companies, these drugs come with a potential array of unpleasant side-effects.
Natural ways to treat the misery of insomnia without medication
The natural ways to treat insomnia will entail the practice of good sleep hygiene and effecting dietary changes that will promote good sleep.
Sleep hygiene
Sleep hygiene is used to describe healthy sleeping habits or behaviours that you can consciously practice to enable you to naturally fall asleep, achieve deep sleep and remain asleep. It means having an appropriate bedroom environment and daily routines.
Sleep hygiene is a process that will show you what will give you a good night’s sleep and what will definitely cause a lack of quality sleep.
This is a process that will show you what exactly will give you a good night’s sleep and what won’t.
Adopting the following dos and don’ts will empower you to exert full control over your sleeping patterns and routines:
DO
• Go to bed at the same time each day
• Arise from bed at the same time each day
• Regularly exercise each day, preferably in the morning
• Expose yourself to outdoor light regularly
• Maintain a comfortable bedroom temperature
• Make sure your bedroom is dark enough for sleep
• Maintain a quiet bedroom or use earplugs if necessary
• Practice relaxation exercises before sleep or listen to a relaxation tape
• Take a warm bath or have a massage for muscular relaxation shortly before bedtime
• Ensure your hands and feet are warm enough – if not use warm socks and/or gloves to bed
• If you remain awake for more than 20-30 minutes, get out of bed and go to a different room (or a different area of the bedroom) and participate in a quiet activity, such as reading. Then return to your bed when you feel sleepy. Do this as many times during the night as necessary
DON’T
• Exercise shortly prior to bedtime
• Engage in any stimulating activities shortly prior to bedtime – examples include computer games, stimulating TV programmes or films
• Have any caffeine in the evening
• Have any alcohol in the evening and do not use alcohol to get to sleep
• Smoke before bedtime – nicotine is a stimulant
• Read or watch TV in bed
• Go to bed either excessively hungry or excessively full
• Do not have daytime naps or fall asleep in front of the TV in the evening – keep yourself stimulated to avoid this
• Never consciously instruct yourself to sleep – this will merely create a more alert mind and body
• If you are awake in bed for more than 20-30 minutes, get out of bed, go to a different room (or a different part of the bedroom) and carry out a quiet activity, such as reading. Return to bed the moment you then feel sleepy. Do this as many times as necessary.
Can food and drink be natural ways to treat insomnia?
It is true to say that the interaction of diet and sleep is particularly complex, therefore it follows that there is no single food that is a magic elixir that will guarantee a sound and good night’s sleep.
However, there are a number of foods, herbal remedies and drinks that will definitely make it easier to achieve this.
So, let’s look at a number of these that will help you in your quest for a satisfying night’s sleep!
These include:
● kiwifruit
Kiwifruit are rich in vitamins C and E and potassium and folate. It is believed this fruit aids sleep by addressing any folate deficiencies or raised serotonin levels.
● tart cherries or tart cherry juice
Please note this refers to tart as opposed to sweet cherries. Varieties include Montmorency and English Morello and are also referred to as “sour” cherries.
Tart cherries aid sleep through having above average levels of the hormone melatonin which aids natural circadian rhythms. They also contain potent antioxidants which are also conducive to sleep.
● nuts
Good examples of nuts that are good for sleep are walnuts, almonds, pistachios and cashews. All of these contain varying levels of melatonin and the essential minerals magnesium and zinc. This particular combination is especially conducive to good sleep.
● whole grains
Whole grains, unlike refined grains, retain the whole kernel with associated nutrients. Two of such nutrients are melatonin and zinc which aid sleep.
Examples of whole grains include:
• whole-wheat flour
• bulgur wheat
• oatmeal
• brown rice
● figs
Figs contain a potent mix of potassium, magnesium, calcium and iron. These aid blood flow and muscular contraction which are important factors in the process of falling asleep
● sweet potatoes
Sweet potatoes are also a rich source of potassium, magnesium and calcium which promote the lowering of blood pressure and relaxation.
● bananas
Bananas are also a further rich source of essential minerals, most notably magnesium, which aid good sleep
Sleep promoting drinks
● chamomile tea
Chamomile tea is a soothing drink, rich in apigenin, an antioxidant which binds to specific receptors in the brain thereby inducing sleepiness.
● goji berry juice
Goji berries contain a significant concentration of antioxidants in addition to melatonin.
● passion flower tea
This tea acts to reduce anxiety thus promoting a good quality sleep. This is due to its antioxidant content and the fact that it produces gamma-aminobutyric acid (GABA) which acts to inhibit the excitatory neurotransmitter glutamate.
Sleep promoting herbs
● lavender – this believed to increase melatonin levels
● St John’s Wort – contains exceptionally high levels of melatonin.
● valerian
Lack of quality sleep? Eating and drinking dos and don’ts
● pay particular attention to your intake of caffeine especially during the afternoon and evening. Given its stimulant effects it is probably best to avoid caffeine during the evening.
● moderate your consumption of alcohol, particularly during the evening as it interrupts natural sleep cycles.
● try to avoid eating anything during the late evening particularly spicy or fatty foods.
Be persistent and give the above measures every opportunity to become engrained habits – your sleep will improve immeasurably!
Remember – a chemically induced sleep is not a proper and healthy sleep.
Please feel free to leave a comment on this article and please share this with anyone you know who may be interested.
“TO BE TRULY FREE – BE PHARMA FREE”