According to reports, 1 out of every 4 individuals in the US develop insomnia every year. Luckily, 75% recover, 21% suffer poor sleeping, and the remaining 6% develop chronic insomnia and most of them complain that many pills such as benzodiazepines stop working after 5 or 6 months.
In a research paper, carried on women who presented with sleep issues and those who didn’t, experts found that over a period of two years, prescription drugs hadn’t had a meaningful impact on sleep quality.
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They stated:
Sleep disturbances are common and increasing in prevalence.
The use of sleep medications has grown, and they are often used over a long period, despite the relative lack of evidence from [randomised controlled trials].
With that in mind – here’s are 6 Natural Remedies for Insomnia without the use of prescription drugs.
1. Cut out screen time
Tevinder Gill, founder of Somnus Therapy said:
Having been separated from our loved ones due to lockdowns and social distancing measures, many of us are relying on our smartphones apps to keep in touch.
This level of screen time, especially at night, can throw our circadian rhythm completely out of whack.
Research shows that just one hour of screen time can delay the production of the sleep-promoting melatonin by three hours.
Nature nutritionist Corin Sadler further added:
Don’t take your work to bed with you – avoid working from your bedroom as this can make it difficult to relax and mentally switch-off.
Removing distractions – TV, laptops etc – and decluttering can also make for a more relaxing environment.
2. Avoid napping
According to Dr Verena Senn:
Napping too much and for too long can actually affect your ability to sleep at night.
The time of day can matter a lot. The best time to nap is actually between 2pm and 3pm, when it’s totally normal to naturally flag and get a little fatigued; a natural lull in your body’s internal clock.
But napping too close to your usual bedtime can throw off your schedule. Equally, naps that become too long can actually put you into a deeper stage of sleep, which can leave you feeling groggy and less alert when you wake up.
3. Set the right room temperature
Dr Verena said:
Cooling down at the end of the day is a key part of winding our bodies down for sleep. Our body’s core temperature fluctuates throughout the day, peaking in the afternoon and through the early morning hours.
The optimal bedroom temperature is around 15.5-19°C, so keep that thermostat down or off. I’d suggest setting a timer to heat up your home for when you wake up; helping you not only sleep better, but also saving money on your energy bills.
4. Wearing socks
Wearing comfortable, wide socks that keep our feet nice and warm can increase blood circulation and dilate blood vessels.
As a result, the body temperature can drop more easily – which is beneficial for sleep, as our core body temperature needs to lower by about 1°C for us to fall asleep and stay asleep.
Plus, donning cosy socks can put us in the right mental frame of mind for the evening, making it easier for us to switch off, relax and enter sleep.
5. Exercise can help with sleep
Exercise can also help you beat insomnia – especially if you can do it outside, says Steve.
Steve Paterson from at Runners Need said:
In addition, exercising outdoors in the natural daylight, preferably in the morning can help reset our body’s natural sleep-wake cycles that is key in regulating our sleep, mood and appetite.
He adds:
When you are stressed your body releases cortisol which can interfere with your sleep. However, exercise is a great method of helping to reduce stress levels – in fact our research shows that 34 per cent of people say running helps their mind as much as their body and 27 percent say it helps to boost their mood.
6. Say yes to natural ingredients
According to experts, Valerian root is one of the natural ingredients that could help sleep and studies have previously shown that it has a part to play in increasing sleep quality and tackling anxiety.
LloydsPharmacy Pharmacist Pareena Patel said:
A natural sleep aid, such as valerian root can help you to sleep more peacefully by reducing feeling of stress and anxiety.
Valerian is used medically to treat nervous anxiety, reduce muscle tension and relieve mild insomnia.
Dr. Verena also advised to try try essential oils such as lavender and mandarin oil.
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She added:
I would recommend this Cedar oil as a diffuser for the whole house, thanks to its excellent fragrance.
It also has a great sedative power, which therefore reinforces relaxation and combats insomnia. Simply pour 15-20 drops into a diffuser with sticks, placing it on the bedside table. You will feel more relaxed after just a few minutes.