Have you ever crawled under the covers, wanting desperately to sleep but instead tossing and turning all night long? Maybe your mind won’t shut down or you have a long to-do list that you cannot seem to stop thinking about. Whatever the cause, sleep problems can leave you feeling down in the dumps and make it difficult to perform at your best the next day at work. In addition, chronic insomnia is related to high blood pressure, diabetes and other serious health issues. Here are some groundbreaking therapies that can help you banish insomnia for good and get a better night’s rest.
- Practice Mindfulness Meditation
Research from the JAMA Internal Medicine indicates that mindfulness meditation is effective at improving sleep. Mindfulness meditation is a mind-calming practice that focuses on staying present in the moment and breathing. It involves bringing your mind’s attention to the present instead of focusing on past or future worries, such as your long to-do list for tomorrow. Another component of mindfulness is focusing your breathing. Staying present in the moment and slowing your breathing helps the mind calm. This practice produces a shift in the body that is opposite of the stress response. For many people, sleep disorders are triggered by stress. Relaxing your body and mind can help ease many stress-related problems, as well as improve sleep.
2. Visit a Therapist
The American College of Physicians says that Cognitive behavioral therapy, often referred to as CBT, should be used before medications for insomnia. They assert that CBT can produce long-lasting improvements in sleep hygiene without the side effects of medications.
Cognitive-behavioral therapy is a psychotherapy approach that works by helping you replace maladaptive thoughts and behaviors with ones that are healthier. Although medications can be effective for insomnia, they do not address the root of the sleep problem, which is often stress or anxiety. Cognitive-behavioral therapy, on the other hand, treats both insomnia and the underlying cause of your sleep problems.
3. Strike a Pose
Today’s fast-paced environment keeps us on edge. This stimulates the nervous system and can make it difficult to sleep. Yoga is wonderful at calming the mind, lowering stress levels and relieving tension in the body. For these reasons, the soothing practice is a very effective natural sleep remedy. Taking a class in the evening can be beneficial to sleep. If that is not possible, try some relaxing poses, such as child’s pose or happy baby pose right before bed.
4. Try Acupuncture
This centuries-old practice is actually a great treatment for insomnia. A study published in the Asian Journal of Psychiatry in 2012 found that acupuncture may be as effective as sedative drugs in relieving insomnia. In addition, acupuncture does not have the serious side effects that sleeping pills can have.
5. Get an Adjustment
Chiropractic adjustments can help you get a better night’s rest, according to research published in the Journal of Sleep Medicine & Disorders. The study found that some insomnia cases are caused by complex chemical reactions in the brain resulting from a misalignment of the vertebrae. Chiropractic adjustments can provide relief by properly aligning the spine.