How to Beat Insomnia (Naturally)

Insomnia is defined as the inability to fall or stay asleep. Acute insomnia means the insomnia only lasts for a short period. Whether it be primary or secondary insomnia, a Melatonin deficiency is in many cases the blame. Primary insomnia means that there isn't any underlying disease causing the insomnia and secondary means that the insomnia is a by-product of some other ailment. Insomniacs are usually sleepy during the day, tired from sleep deprivation, suffer from memory and concentration problems and are more than not irritable. There is a safe, convenient and natural remedy to insomnia.

Difficulty: Easy

Instructions

Things You'll Need:

• Melatonin oral spray
• Eye mask
• comfortable bed

1. The hormone Melatonin promotes sleepiness; is a natural sleep inducer; and a great aid to better sleep. The recommended dosage is between 0.3 mg to 3 mg for a better night's sleep; a greater dosage has shown to cause vivid dreams during REM sleep. But sleep, you will!

2. Set the Stage for Sleep: Perform whatever rituals you have found to be helpful for you to relax before sleep arrives. Be it a hot bath, regulating the temperature of the room (most people need a cool environment to sleep soundly), aromatherapy or a hot cup of tea or milk. Whatever makes YOU comfortable, do it.

3. 
   A few Sprays Will Suffice

   Prepare for Sleep: 30 minutes to an hour before getting into bed, ingest the Melatonin, which acts like a hypnotic. Humans naturally produce Melatonin in order to regulate our natural cycle of sleeping and being awake. Our Melatonin levels increase at night and decrease as daylight comes. Ingesting about 3mg of Melatonin before bedtime will help increase the Melatonin levels and thus help induce sleepiness.

4. 

   Avoiding All Light: Production of Melatonin is inhibited by light and encouraged by darkness. Investing in a good eye mask is essential. We as humans are programmed to slow down as day turns into night. Unfortunately, in our fast-paced world, we are consumed with artificial light which confuses our brains into thinking Melatonin production is not needed even though it may be midnight outside. The eye mask helps the body return to its normal nighttime sleep cycle by not allowing artificial light to enter the brain through the retina. Complete darkness is best.

Tips & Warnings

• Another perk, Melatonin has been shown to be involved in the regulation of body weight and may be helpful in weight management, especially when combined with calcium.
• Melatonin can be found in most drug stores or health food stores. Because it is a dietary supplement not a drug, it can be purchased without a prescription.
• Always check with your medical provider before trying or discontinuing any medications.

Resources

• eHow HEALTH & FITNESS GUIDE