The Magic Sleep Trick That Works
If you've tried over-the-counter or prescription medications to help you fall asleep but are ready to treat the root cause of your insomnia, this article is for you. Thanks to our friends at sleephelp.org for contributing this great information about how you can fall asleep and stay asleep naturally without medication.
Insomnia is one of the most common sleep disorders in adults. Experts recommend seven hours of sleep each night, and 35 percent of adults don't get that much sleep. Sleeping less than seven hours per night can put you at a higher risk of mental distress, high blood pressure, heart disease, stroke, obesity, and diabetes.
Insomnia can be treated with medications and cognitive behavioral therapy. However, there are alternative therapies that may be effective as well. Acupuncture has shown promise as an effective treatment for insomnia. Over the counter supplements, yoga, tai chi, and meditation are other options for alternative insomnia treatments.
Acupuncture as a Treatment for Insomnia
In a meta-analysis of trials on acupuncture for insomnia, experts found that acupuncture was able to increase sleep duration effectively. In the studies, acupuncture was significantly better than no treatment. Some of the trials that compared acupuncture with medication found acupuncture to have a positive effect on sleep duration. Acupuncture treatment for insomnia was especially effective when combined with meditation or herbs. Patients who used acupuncture reported few minor adverse effects such as a mild headache, but there were several more serious adverse effects with medication, including dizziness, constipation, and palpitations.
Acupuncture has shown itself to be clinically effective at increasing nocturnal melatonin secretion and reducing insomnia and anxiety. Melatonin is a natural hormone that can help you fall asleep at night. Participants who received five weeks of acupuncture treatment had a significant increase in melatonin production. They also saw improvements in sleep onset latency, arousal, total sleep time, and sleep efficiency. They also had reduced anxiety.
Improving Insomnia With Acupuncture
Acupuncture can be an effective treatment for insomnia, along with other alternative treatments and lifestyle changes.
Use acupuncture as needed to alleviate insomnia. Acupuncture can be used as a treatment for insomnia. It may alleviate anxiety and stress, as well as pain that can cause sleep difficulties.
Practice healthy sleep habits. Acupuncture can support healthy sleep, but it's important that you practice good habits, so you have a foundation for getting the rest you need each night. Maintain a regular sleep schedule and bedtime routine, turn off screens at least one hour before bed, and avoid late night caffeine, heavy meals, and exercise.
Create a healthy sleep environment. You can support your rest with a healthy sleep environment. Choose a bed that meets your needs, considering your sleep position and if you prefer a firm or soft mattress. Use white noise and blackout curtains to cut down on distracting noises and light if needed.
Alleviate stress. Stress is a common culprit for insomnia. With relaxation techniques, you can alleviate stress and anxiety that may keep you up at night. Consider yoga, meditation, stretching, and deep breathing exercises, especially at night just before bed.