LE SYSTEME LYMPHATIQUE

LE SYSTEME LYMPHATIQUE

 

In part one of this post we looked at the herbal and acupuncture remedies for insomnia. We now look at some of the other alternative therapies for insomnia.

Relaxation and Meditation

A lot of sleeplessness stems from stress, anxiety and so on. So working to reduce stress and control anxiety is important for addressing sleeplessness. Meditation is effective to help calm and center the mind, effectively enhancing relaxation by methods such as progressive muscle relaxation, and so on.

The regular practice of meditation and yoga is known to help increase the production of melatonin in the body, which helps with muscle relaxation.

Biofeedback is also found to be an effective remedy for sleeplessness.

In addition, relaxation techniques such as visualization (imagining a relaxing scene by involving all the sense can induce relaxation) relaxation response (technique based on transcendental meditation), mindfulness (focusing the mind effectively on the present) can help singly or in combination.

Exercise

Quite simple brisk exercises can tire the body and relax the mind, which are both conducive to a good night’s sleep. A number of studies have shown how exercise can help to reduce stress and improve restful sleep. Ancient disciplines such as Tai Chi and Yoga are also known to specifically help improve sleep.

Dietary changes

As with everything else, making changes in one’s diet can also help to improve sleep. Cutting out caffeinated drinks such as sodas and reducing intake of coffee by not having it during bed time, reducing intake of sweets and so on help to reduce wakefulness.

Foods that contain certain amino acids are known to help in making a person sleep. Many find thatwhole grain crackers taken before sleep can help to induce sleep.

Magnesium supplements can help promote sleep. And equally, eating foods rich in magnesium such as green leafy veggies, brewer’s yeast, almonds, cashews, whole grains and so on can help to promote better sleep.

Alternative Therapies for Insomnia – Part 2

Those of us who suffer from insomnia or disturbed or poor quality sleep on a regular basis are aware of how debilitating it can be not to have enough rest.

However most of us may be uncomfortable with the idea of using drugs to induce sleep, because of the possible addictive nature of drugs as well as possible side effects.

Here are some effective alternative therapies for insomnia.

Herbal remedies for insomnia

Valerian is known to be an effective antidote to insomnia, helping a person fall asleep as well as maintain sleep. One study demonstrated the efficacy of the herb to be as much as Serax (drug prescribed for anxiety). Chamomile is also known to be an effective sleep aid because of its relaxing properties.

In addition, lavender is known to induce relaxation and herbs such as ginseng, lemon balm, hops,passionflower and skullcap are also effective in helping with insomnia.

Some of these herbs such as passionflower also have additional therapeutic properties such as helping with digestion, apart from use as a relaxation and sleep aid.

Melatonin is actually a hormone that is known to have a crucial impact on sleep and in at least one study has been seen to counter problems such as those caused by jet lag and circadian rhythm disorders.

Magnesium supplements

They are also very useful as a sleep aid because this nutrient is known to govern muscle relaxation and hence can calm restlessness.

Kava is another herb known to help with sleeplessness connected to anxiety.

Acupuncture for insomnia

The ancient Chinese therapy that consists of inserting fine needles into specific points in the body is also known to help with sleeplessness. Studies have been able to demonstrate a notable improvement in sleep quality for people with insomnia after having undergone acupuncture treatment.

Alternative Therapies for Insomnia – Part 1