Insomnia affects 20% to 40% of adults around the world yearly. In America, 70 million people suffer from sleep disorders. Two million of those are children. What is concerning is the fact that as much as 60% of the individuals affected eventually never recover. People develop sleeping problems for a number of reasons, from stress to disease, lifestyle, caffeine, poor nutrition, medication, and a disturbed biological clock. Usually, to recover, the following triggers only have to be eliminated. But in some cases, medical, psychological and organic sleep aids might have to be used to encourage faster recuperation. For those whose conditions are still mild, natural sleep aids, such as those listed below, are usually enough to turn things around.
a. Relaxation Techniques. This is probably one of the most popular methods of sleep recovery applied as it is accessible, easy to do, and most of all, it does not cost the user any money. Typically, a practitioner will be required to spend a minimum of 20 minutes to apply the different relaxation techniques that would help promote sleep. These include yoga, visualization, progressive muscle relaxation and deep breathing exercises.
b. Diet. This natural sleep aid involves the withdrawal of stimulants and introduction of calming food and substances in one’s diet. It would definitely help an individual fall asleep faster if, aside from taking out caffeine, they would also avoid sweets as this could overwhelm them with energy and keep them awake. Alongside this, practitioners should eat food that are rich in tryptophan, like grain crackers, and drink warm milk that’s full of magnesium as both substances are quite potent sedatives. Ginseng, lemon and chamomile tea are also known to be helpful in relieving anxiety and stress, which should jointly encourage drowsiness.
c. Tactile stimulation. Studies have also proved that getting acupuncture and massages regularly enables people to fall asleep at the right time. These…