Insomnia is one of the world’s most common sleep disorders and is characterised by difficulty falling asleep at night and remaining asleep throughout the night. Other symptoms include:

• Difficulty falling asleep at night
• Difficulty remaining asleep/waking frequently during the night
• Waking earlier than desired
• Waking up feeling tired or under-rested
• Daytime drowsiness or fatigue
• Increased desire to take daytime naps
• Cognitive impairment: Could include difficulty concentrating and memory problems
• Decreased work performance
• Increased social introversion
• Mental illness such as depression and anxiety
• Increased clumsiness and a lack of coordination

Fortunately, there is a wide array of treatments for insomnia .For the best results, a combination of pharmaceutical and non-pharmaceutical treatments should be used. People with persistent insomnia are encouraged to buy zopiclone tablets online as an effective short-term solution.

Natural Treatments for Insomnia

Exercise

There is a huge body of evidence supporting the importance of exercise in promoting sound sleep. People who exercise regularly tend to sleep for longer and enjoy a better quality of sleep than those who do not.

According to the journal SLEEP, individuals who engage in 60 minutes of exercise 5 days a week have substantially more REM sleep than others. If this seems too intense or time-consuming, even 30-minutes of exercise 3-4 times a week can help insomniacs sleep for an hour longer than non-exercisers.

Other studies show morning exercise can be particularly beneficial. Sleep experts are unsure as to the particular reason, but believe it may have to do with the morning secretion of hormones which regulate blood pressure.

There a various reasons why exercise is so beneficial for sleep. Exercise promotes feelings of relaxation and reduces stress. It can alleviate mental illness such as depression and anxiety. It can also help to regulate the body’s circadian rhythm (sleep-wake cycle). The simplest reason of all is that it tires the body out and expends energy, thus inducing feelings of sleepiness.

Exposure to Sunlight

The sun is essential to helping you sleep soundly at night. This is because the body relies on lighting ques in order to regulate its circadian rhythm. During the daytime, your body supplies you with energising hormones to keep you awake and active. During the night, it secretes the hormone melatonin which helps to induce tiredness and relaxation before bedtime. Sleep specialist Dr. Ingrid Wright provides further insightful tips regarding how best to utilise sunlight to promote sleep:

“A good way to promote this 24-hour natural body cycle is to expose yourself to plenty of sunlight as soon as you wake. This could include opening your curtains, exercising outdoors, or even opting to avoid sunglasses on your way to work. In this way, you can send a clear message to your body that it is time to wake up, as well as ensure a healthy, consistent production of sleep-promoting melatonin.”
Stress Management

Stress is one of the leading causes of insomnia. It can cause the body to go into a state of hyperarousal which can prevent sleep. Furthermore, the insomnia that results from stress tends to only build more stress and anxiety. This further prevents sleep, and so on it goes.

How to Promote Relaxation and Ease Stress before Bedtime

Gratitude journaling: Writing down all the things you are grateful for/ all the wonderful things in your life can help you to worry less and sleep more soundly.

Yoga: This ancient practice is designed to help you to relax and alleviate stress. This is supported by plenty of empirical research showing the comparatively lower stress levels of expert yogis versus beginners.

Guided imagery: Picturing yourself mentally in a peaceful, soothing place can help you to fall asleep before bedtime. It can also act as a sleep que if practiced consistently, signalling to your mind that it is time to sleep.

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