Sleeping pills can help you find sleep but contain many inside effects such as making you addicted to drugs, being tired, leading to depression.
On the other hand, a drug-induced sleep is not as good as a natural sleep. You can apply some of the following natural therapies to get a good, deep night’s sleep.
The study showed that the scent of lavender can reduce insomnia, anxiety effectively. Therefore, you can find lots of different products with lavender scent on the market. However, it is easier and more fun when you create your own product. Very simple, you just use spray fabric softeners smell lavender on a pillow for side sleepers or essential lavender oil mixed with water in a small spray bottle can create a more relaxing atmosphere. Another option is dropping a little lavender essential oil to your lip gloss, use before going to bed.
- The help of the hormone
Melatonin is a hormone affecting sleep. Normally, the brain will generate an amount of melatonin in the evening. But the older, the brain will reduce the production of this hormone. In many studies of over 70 years old people, 5 mg of melatonin per day will help reduce insomnia. Although there is no concrete proof about the effects of melatonin on young people but prescriptions including this hormone are also necessary when you are temporary insomnia after long flights.
However, it should be noted that melatonin brings inside effects for who takes the drug containing warfarin (a blood thinner) or men with prostate disease or women trying to become pregnant. Hence, you should ask your doctor when you want to use melatonin supplying medicine. If you are pregnant, stay away from melatonin because it increases the risk of developing disorders of the fetus.
- Amino acid tryptophan
Amino acid tryptophan can help increase the amount of serotonin hormone that the body produces. The studies have showed that with one thousand milligrams at least, serotonin can help reduce the time to sleep, help you fall asleep faster. However, the safety of such high doses for a long time isn’t still clarified. The good news is that the quick response by tryptophan can be absorbed naturally from tryptophan source in poultry and other dairy products. Therefore, if you have trouble sleeping, try drinking warm milk, sleeping on the side with a pillow for side sleepers or taking a little turkey.
Traditional Acupuncture of China is highly effective in curing insomnia in people who are chronic and serious insomnia. There are many acupuncture points in the part outer of ear related to insomnia. The effectiveness of acupuncture is different for each person, so do not be too anxious to ask for fast results.
Many people find that the symptoms of insomnia go away thanks to acupressure instead of acupuncture as well as massage gently and slowly relieve the tension of the muscles, making it easy to go to sleep over.
Many studies show that listening to soothing music before bedtime helps you fall asleep as well as sleep more deeply. Doctors advised that people should listen to very mellow 1-2 songs before bedtime. If you wake up in the middle of the night, do not listen to music, you just close your eyes and think about a mellow melody you have heard. One more kind of white sound is classical music, the kind of euphonic music, not create anything but a stimulating musical sound monotonous. Similar to the monotonous music of this ensemble, you should look to buy the tape of the surf, the sound of the waterfall, the sound of pine trees … to lull.
- Counting sheep
One of the easy ways which you have heard to make your bed is counting sheep as well. There are many versions of counting sheep and sometimes it even has anything regarding with “counting” sheep. For example, imagining or drawing a picture of relaxation in your mind can help you forget the stress caused by insomnia. You can imagine yourself lying on a beach, listening to the murmur of the waves; or lying on a green lawn, enjoying the faint scent of flowers … In short, let your imagination work.
- White Noise
In generally, when sleeping, you should avoid all kinds of noise, such as loud music, the sound of TV, radio. Whether you realize it or not, the change of volume of the noise will make the brain awake. However, there is one exception. That is the white noise, a synthetic sound of the bass and continuously. These types of continuous bass are pretty monotonous, causing the brain to relax and not be awakened. The white noise generator machines are expensive to buy, but if you want to own, operating sounds of the fan or air conditioning at a certain level make analog audio as well, you give it a try.
There are currently a number of CDs are designed to put people to sleep more easily. Besides that, some special kinds of sound with suitable wavelengths are studied to help you can fall asleep. Furthermore, you can sleep on side with the pillow for side sleepers as same as when you were in your mother’s womb.
- Herbal tea
Tea made from herbs such as chrysanthemum, lavender and valerian are also very effective in having a sleep. It should be noted that making tea with half the amount of water you use often because drinking plenty of water may cause you to wake up during the night to resolve, despite how sleepy you are. If you are taking medication as the prescription, you should consult a doctor before taking any herbal remedy, as they may react with medications you are taking.
Moreover, do not drink green tea, dried tea during the day and especially before going to bed because drinks or foods containing caffeine such as coffee, chocolate … should not be taken in the afternoon after 16 hours.
- Warm milk
A glass of warm milk before going to bed 15 minutes soothes the nervous system. Calcium contained in milk works directly on jagged nerves to make you relax.
A good night’s sleep is the dream of people with insomnia. Buying a pillow for side sleepers and applying the above methods, we hope the insomnia disease will reduce.