10 Quick Tips for Naturally Reducing Symptoms of Acute Insomnia
All people experience disturbances to their natural wake-sleep cycle. Even people who have no trouble sleeping at all find themselves in situations where their sleep patterns are out of their control. Jet lag, shift work, a night out, an accident, or a traumatic event are all examples in which an environmental stimuli can negatively disrupt a person’s sleep pattern, creating short-term, and sometimes long-term sleep disturbances and disorders. Persistent insomnia is a problematic issue and can be difficult to treat, requiring long-term adherence to extensive lifestyle changes. However, if we are only experiencing acute, or short-term insomnia, we can implement simple changes to decrease the impact and sleep a little better.
Acute insomnia, is the most common type of insomnia, only lasting between a few days and a few weeks. There are many quick-fix solutions that we can implement immediately, without having to change our entire lifestyle in the process. Following are some home-based remedies for improving acute insomnia symptoms quickly and naturally. Herbal insomnia supplements and small adjustments can be made to improve our overall sleep quality and symptoms of acute insomnia.
Magnesium plays a vital role in many biological systems, including the nervous and muscle systems. Increasing your intake of magnesium can improve your overall level of functioning and health. You can achieve this by taking magnesium supplements, or by changing your diet to include drinking magnesium-infused water and eating magnesium-rich foods; such as nuts, seeds, greens, whole grains, dark chocolate, avocados, or tofu, among many others.
Use Lavender Oil Aromatherapy
Some essential oils used in aromatherapy work surprisingly well. Lavender oil is especially beneficial. It is a multipurpose oil and it is used in the treatment of multiple ailments including insomnia, depression, anxiety, and other ailments. You can burn water with lavender oil in a burning kit, apply a few drops to your pillow or even rub it on your wrists and temples before going to bed.
Drink a Glass of Warm Milk Before Bed
Drinking a glass of warm milk before going to bed is not for everyone. People disagree on its effects on sleep improvement. Some say it is folklore, but it has been shown that milk contains melatonin and L-tryptophan, both being nutrients important for sleep. If you are not lactose intolerant and have no problems with your digestion, try having a big, warm glass of milk before bedtime. It may just be just what your body needs to fall asleep. Everyone is different when it comes to dairy products and benefits may vary accordingly.
Drink Chamomile Tea Before Bed
Chamomile is praised for its' positive effects on the body, and It is used for a multitude of purposes. Chamomile helps with sleep, but can also be used for clearing up skin problems, improving the immune system, calming nerves, decreasing inflammation of the body, heal stomach pains, or as an antioxidant for general body detoxification. In terms of sleep improvement, Chamomile tea is credited for increasing a sense of calm and a state of restfulness.
Drink Valerian Root Tea Before Bed
Valerian is a tall, grassland plant native to Europe and Asia. The root of Valerian is primarily used for better sleep. It is said to make you fall asleep faster and experience deeper and longer sleep. It is an ancient herb full of oils with sedative effect, and has been used for centuries for inducing sleep and tranquility, earning an interesting nickname - nature’s Valium. Experts are not in agreement regarding the safety and effectiveness of using Valerian. Lack of research appears to be behind this debate, but Valerian continues to be a favorite product for treating insomnia due to its’ sedating properties.
Try Melatonin Supplements
Melatonin is a hormone naturally produced in the brain by the pineal gland at night time, but it is also made in a laboratory setting and sold as supplements. Melatonin supplements are used mainly to increase the level of melatonin in the brain to help you sleep. Melatonin should not be used as a treatment for persisting sleep disorders, and it should only be applied as a short-term solution to improve acute insomnia symptoms. It is not addictive, but more research is necessary to guarantee the long-term safety of use.
Adjust Your Sleep Schedule
Having a regulated sleep schedule is extremely important. Every person has a different inner clock, mainly set by cues within their environment. The human body can adjust the sleep-wake cycle according to activities we perform, such work or school. Following a set pattern of sleep can help decrease short-term sleep disturbances. Experiencing insomnia can be a clue that it is time to reset our internal clock and adjust our sleep pattern. A healthy adult should be sleeping anywhere between 7 and 9 hours daily.
Get a Weighted Blanket
Increasingly, people are relying on using a weighted blanket for better sleep. Weighted blankets include an inner filling of either sand or glass beads that greatly increase the weight of the blanket and distribute pressure across the body. The pressure essentially forces the body to calm down and rest, decreasing the time spent falling asleep and providing a deeper, longer sleep. It is important to watch the weight and start with the lighter version at the beginning. Each body is different and the heavier versions of weighted blankets may not be appropriate for all body types.
Adjust the Temperature of your Room
Appropriate room temperature is very important for a good night’s sleep. People differ greatly on how they like to sleep, some people sleep hot and some cold. Being too hot or too cold, however, may not be the best option, especially for people experiencing sleep problems and insomnia symptoms. The perfect temperature for sleeping is 65 degrees Fahrenheit (18.3 degrees Celsius). Our bodies adjust their temperature down when sleeping and overheating should be avoided.
Listen to Classical Music Before Bed
Listening to some calming music in the evenings can greatly improve sleep quality. But not all music is proven to be the best when it comes to treating insomnia. For most people, it would be pretty difficult to fall asleep on heavy metal or drum & bass. Scientists found that classical music works the best and it has become routinely used as an effective treatment of insomnia. Put on some Chopin, Beethoven, or Bach to help you relax before bedtime.