People who have chronic insomnia should be cautious when it comes to taking sleeping pills because they can cause a number of severe consequences such as psychological and physical dependence, slow breathing, and a lot more. However, there are some benefits you can get from taking sleeping pills, but this choice should not be taken lightly. Sedative medications are commonly used to treat insomnia. However, most people who experience insomnia prefer not consuming medications to treat their condition. Read on to learn more about the best natural products for treating sleep disorders such as insomnia.
Best Natural Solutions for Treating Insomnia
Sleep medications and supplements can provide immediate relief during times of stress or grief. However, they are not a good long-term treatment for insomnia or any other sleeping problem. Because of this, many explore other remedies, including natural treatments.
Cognitive Behavioral Therapy for Insomnia
If you are looking for a more natural way to address your sleep problems, Cognitive Behavioral Therapy (CBT) is the best natural treatment for insomnia. The National Institute of Health (NIH) was able to conclude that Cognitive Behavioral Therapy for Insomnia is a natural, risk-free, and effective way to manage chronic insomnia and its adverse effects. It doesn’t include any medication, and it just focuses on a person’s behavior by providing relevant education and establishing better sleep habits.
This treatment focuses on is changing a person’s misconceptions about insomnia and sleep in general, including sleep schedules and patterns. Patients would have four to twelve sessions of 30 minutes where a qualified sleep professional that would educate them on how to treat their sleep problems. They also give homework to do before the next session and encouraged to keep a sleep diary. The therapy is designed to deal with the tendency of your body to stay awake while you are in bed. This method requires hard-work since you will be undergoing an effortful program in order to rework the sleep habits you have.
Cognitive Behavioral Therapy for Insomnia works in three ways. Sleep restriction, stimulus control, and relaxation training are the three primary techniques used. The second technique, sleep restriction, aims to maximize your efficiency in terms of sleeping. In order for you to easily fall asleep, stimulus control will contribute to that. Relaxation training helps your body calm down before sleep.
The American Academy of Sleep Medicine, the American College of Physicians, and the European Sleep Research Council recommended the Cognitive Behavioral Therapy as the first line treatment for chronic insomnia. It may not work for everyone, but it sure is the best natural treatment for insomnia for most.
Advantages and Disadvantages of Cognitive Behavioral Therapy for Insomnia
- This method is very instructive.
- Short-term therapy that won’t take a lot of time.
- The focus is on getting better, rather than feeling better.
- Anyone can try this method.
- The therapy is well structured.
- It helps you develop good sleeping habits.
- It enables you to avoid behaviors that would keep you from relaxing.
- It isn’t effective for everyone.
- The therapy itself is well-structured, so you will undergo rigorous training which can be challenging for most.
- You have to give your full commitment because your therapist can only provide advice, you’re the one who is going to work on your sleep habits. Hence, your cooperation is mandatory if you badly want to treat your condition.
- It is time-consuming since you have to go to sessions on a regular basis, especially if you require more sessions.
Other Natural Treatments for Insomnia
Apart from CBT-I, there are many other treatments for insomnia. Let’s take a look at some other natural treatment options.
Traditional Medicinals Relaxation Tea (Original)
The Relaxation Tea from Traditional Medicinals is made with passionflower, chamomile, and other great, relaxing herbs. Aside from being organic, it is also NON-GMO and caffeine-free with Fair Trade certified ingredients. The package comes with 16 bags of tea. This product can significantly help you to calm your nervous system. The makers of Traditional Medicinals Relaxation Tea put many relaxing herbs, like linden flower, and chamomile. Their goal was to produce a mellow blend which can help make it easier for you to rest and sleep soundly. It has a mixture of bitter and sweet flavors, but it is also minty with subtle hints of spice and citrus.
Gaia Herbs Sleep and Relax Tea
Gaia Herbs Sleep and Relax Tea is a caffeine-free product that is 100% vegan with no animal byproducts. It has been tested for purity, and it is free of pesticides and heavy-metal toxicity. The only thing you need to do is to pour a cup of newly-boiled water over tea bag, cover and steep it, and then wait 10 minutes before savoring the tea. It’s best to drink it an hour before bedtime. Tension and irritability are just a few of the common complaints that can prevent you from having a restful sleep. This product contains an herb formula that is known to support peaceful sleep and help make you feel rested in the morning.
Gaia Herbs SleepThru – 30 Vegetarian Liquid Phyto-Caps
Gaia Herbs SleepThru is made of a Magnolia bark, Proprietary Synergistic extract blend of Ashwagandha root, Jujube date seed, and Passion Flower flowering vine. It is 100% vegan with no animal byproducts. It has also been tested for purity, which makes it free of pesticides and heavy-metal toxicity. It is an herbal dietary supplement with 16 tea bags in one package. Aside from that, it is also USDA organic.
Source Naturals NutraSleep
Source Naturals NutraSleep contains a mixture of vitamins and minerals. This product is available in packages of 40, 100, or 200 tablets. It is a dietary supplement, and it is suitable for vegetarians since it doesn’t contain eggs, gluten, dairy, wheat, or soy. It also doesn’t contain preservatives, sugar, or artificial color. The ingredients in this product are known for their relaxing and soothing effects.
Insomnia has been linked to numerous physical and mental health disorders. Lack of sleep increases your risk of attaining health conditions, specifically heart disease, high blood pressure, chronic pain, diabetes, and many more.
Before you consider using supplements, give Cognitive Behavioral Therapy a try. It is undeniably the best treatment since it aims to improve sleep quality. The therapy is composed of strategies that help you to get rid of interfering thoughts and worries. It can help you manage stress, and it can also calm an active mind that won’t shut off when you’re trying to relax and get some rest.
If it doesn’t work, you can consider trying a natural supplement. However, you have to consult your doctor what supplement is best for your needs.
Michael is a professional writer based in Boston and someone who has always been fascinated with the mysteries of sleep. When he’s not reading about new sleep studies and working on our news section, you can find him playing video games or visiting local comic book stores.