- Before you decide on an approach to your sleep problems, it is important to define their severity. Chronic sleeplessness can erode good health and can be a symptom of more serious problems, including heart-related problems, sleep apnea, or mental disorders. Severe insomnia should be addressed with your physician for a complete examination. However, if you are one of millions of people who has occasional sleeplessness and is in otherwise good health, you may be able to correct the problem with a self-evaluation and a simple home remedy.
- Evaluating your routine can often determine the root cause of sleeplessness. Changes in work schedule, napping during the day or waking later than usual, taking in more caffeine or alcohol, and added stressful situations can alter your normal sleep habits. When possible, adjust the aforementioned triggers to see if your normal sleep pattern returns. If these adjustments do not help, a home remedy, holistic therapy, or a combination may prove effective.
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Exercise and yoga are holistic approaches that can release stress and kick-start endorphins, the "feel good" neurotransmitters in your body. Exercise an hour before bedtime so your body can have a chance to naturally come back down and relax. After exercising, try aromatherapy in the shower or bath, using lavender salts or bath milk. Also spray your pillow with a lavender mist or light a lavender candle to further the calming affects.
Have a calm, soothing environment where you sleep. Make sure windows are adequately covered to darken the room as much as possible. Use the hum of a fan, soft music or soothing sounds of rain, thunderstorms, or the ocean with the volume low. Some people respond better to silence, so if sound disturbs you, remove it from your routine.
Additional home remedies that help many people include a cup of camomile tea or warm milk with a dash of cinnamon and honey. According to the National Sleep Foundation, a snack that includes a carbohydrate and a protein, such as peanut butter and crackers, is a good choice before bedtime. Supplements that target sleep include melatonin, a substance found naturally in the body. Research has not proven its effectiveness, so consult with your physician for approval and dosage.
