Natural Remedies to obtain a restful night sleep
In the United States more that 60 million people suffer with what experts call “situational insomnia.” This type of insomnia refers to the lack of meaningful restorative sleep. Lost sleep could arise from complex life changes such as fears of financial insecurity, stress, emotional upset, academic and career planning, serious health matters, or loss when a relationship has turned around for the worse etc. Studies indicate that out of every ten people, eight will experience situational insomnia sometime or another.
Natural Remedies to obtain a restful night sleep
According to Dr. Ann Marie Chiasson author of Energy Healing, weekly or monthly professional massages as part of your routine can help you to sleep better. If that is not possible then a self-massage can be a very effective alternative method to clear away mental overload while allowing the body to surrender into a deeper state of relaxation.
Scalp and Foot Massage
Foot Press or Foot Squeeze technique: -Ayurveda expert, Judith Bourgeois recommends using a light aromatherapeutic oil to massage the top of toes and bottom of one’s foot with their thumbs and fingers. She suggests pressing or squeezing the foot for a couple of seconds and then letting go for a couple of seconds.
Cup the back of your head with two hands so that the thumbs come together at the point of the occipital bone. Now press the scalp in a gentle circular motion with your fingers and let them glide over to the ears. When you come upon an area that is stiff, press in this are to release tension while taking slow deep breaths. Continue to roll the scalp skin back in gentle rhythmic motion will aid in inducing sleep.
Asana refers to the actual place one sits and the posture in which one sits. Try laying down on the floor while placing both calves on your bed, couch or chair. Allow for both knees to be vertical from the pelvic region and both bent legs to create and acute 90 degree angle. Now place both arms to the side of the body and pronate both hands. With both palms touching the floor inhale for one second and exhale. Take note of your breathing by one second. Breath in one second, hold and then exhale. This should be done approximately a dozen times or longer until you begin to breath normally. Once this has been achieved, slowly get into the bed.
Listening to music
Professor Chiasson at the Center for Integrative Medicine at the University of Arizona, claims chanting, drumming and Native American folk songs promote sleep induction. According to one study by the Journal of Advanced Nursing, sleep is improved when participants listen to 45 minutes of music every evening just before bedtime. The key is to find a calming music that you relate to while you take in deep breaths to dissolve the stress manifested from the day behind.
According to Drew Francis, founder of Golden Cabinet Medical Healing Center in Los Angeles, “the remedy used is dependent on your symptoms.” He warns: no alcohol and no caffeine when you take herbal remedies. “The most often prescribed Chinese herbal products in a study conducted in Taiwan were Hong-Hwa ( Carthamus tinctorius) and Jia-Wey-Shiau-Yau-San, which includes Angelica sinensis, Atractylodes macrocephala, Paeonia lactiflora, Bupleurum chinense, and Poria coco.”
Over-the Counter: Melatonin
Melatonin is produced in the brain by the pineal gland. It produces a neurohormone melatonin (7v Acetyl-5-methoxytryptamine). The synergistic effects and the secretory effects occurs in darkness (dark room) and is shut off or inhibited by daylight or bright light. This is indicates that melatonin has a role in modulating circadian rhythm. By the hour melatonin begins to secrete approximately 9:00 pm and will peak in mid morning around 2:00 and 4:00 am. The way melatonin affects sleep is unknown but is believed to be the involvement of stimuli from melatonin receptors.
Prescription Medication to treat insomnia:
Ambien Generic Names(S): Zolpidem Tartrate
Zolpidem belongs to a class of drugs called sedative hypnotics. This medication is taken on an empty stomach and is usually used for short treatment schedules of 1-2 weeks or less.
Ambien is considered a non-benzodiazepine or “z-drug”. It is known to have similar medical effect as Xanax which is considered a benzodiazepine which are hazardous and extremely habit forming. In any event Ambien is an addictive substance. Underestimating the potential addictive nature of Ambien can be overlooked. Some users feel it is not addictive because it was prescribed by their doctor. This is not true. Ambien is addictive because it becomes less and less effective and the it takes more to achieve the same therapeutic effect. If you feel you can not sleep without Ambien the Addiction Center Guiding you from Rehab to Recovery can help.
Average cost of selected sleeping pills used for insomnia: On average the price of 10 mg tablet for Ambien in the United States will cost $53. oo dollars for a weeks supply.
@AddictionCentr. “Ambien Addiction and Abuse – Zolpidem Dependence.” Addiction Center. N.p., n.d. Web. 13 Dec. 2016.
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O’Shea, Ann. “Can’t sleep? Stop counting sheep and get the shut-eye you need with these nine natural remedies.” Natural Health May-June 2013: 56+. Academic OneFile. Web. 12 Dec. 2016.
Randall, S, T A Roehrs, and T Roth. “Over-The-Counter Sleep Aid Medications And Insomnia.” Primary Psychiatry 15.5 (2008): 52-58. CINAHL Complete. Web. 13 Dec. 2016.
Drugs & Medications – Medical Information on Prescription Drugs, Vitamins and Over-the-counter Medicines.” WebMD. WebMD, n.d. Web. 12 Dec. 2016.