herbs for sleep disturbance

Rest Easy With These Herbs For Sleep Easy Herbs Rest Sleep In

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If you suffer from insomnia, there are effective, herbal insomnia options available that may help to promote peaceful slumber. Read on to explore how diet and lifestyle changes, as well as herbs, can benefit your sleep health and support you in achieving a good night’s rest. We’ll even share a luxurious bath soak and a sleepy tea recipe that you can try when you’re feeling restless!

While sleep may seem like a time when the mind and body are simply shut off, our bodies undergo deep and active rejuvenation when we rest. During sleep, the body repairs itself at a cellular level, and hormones that mend tissue and balance energy levels are released as the heartbeat and breathing fluctuate, regulating the body’s inner rhythms (Maas, 2001).

While the amount of sleep a person needs varies depending on their age and constitution, it is generally accepted that 7-8 hours of uninterrupted sleep is needed for the average adult to feel well rested, while children should have 10 hours, and infants sleep upwards of 16 hours per day (National Institutes of Health, 2018). That said, some people do well sleeping less while others need a little more sleep.

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Rather than fretting about the exact number of hours you sleep, consider whether you fall asleep without too much delay, don’t wake up frequently, and feel rejuvenated after your night’s rest.

For all too many, the part of our daily cycle which should be met with ease, comfort, and renewal is instead fraught with the frustration of unrest. Potentially 49% of American adults are suffering from insomnia—perhaps even more, as the number was on a sharp rise when the poll was taken (Gallup Organization, 1995).

Light therapy involves sitting in front of a light box, which produces bright light similar to sunlight. Light visors and light glasses may also be effective. Light therapy may help adjust the amount of melatonin your body needs to make to reset your sleep-wake cycle.

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Side effects of light therapy may include agitation, eye strain, headaches, migraines, and nausea. Ask your healthcare provider before using light therapy if you have an eye condition or use medicines that make you sensitive to light.

Exercises for your mouth and facial muscles, also called orofacial therapy, may help treat sleep apnea in children and adults. This therapy helps improve the position of your tongue and strengthens the muscles that control your lips, tongue, upper airway, and face.

CBT-I is a 6- to 8-week treatment plan to help you learn how to fall asleep faster and stay asleep longer. This is usually recommended as the first treatment option for long-term insomnia and can be very effective. CBT-I can be done by a healthcare provider, nurse, or therapist; you can do it in person, by telephone, or online. It involves the following parts:

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