Complementary, natural approaches to aid medical methods
Already seeing a physician for help with your sleeping problems? You might want to try complementary therapies as another way to help you get back to restful slumber.
Complementary medicine refers to forms of non-invasive therapies that a patient can use alongside conventional medicine. Nearly 40% of Americans use these approaches, says the National Institutes of Health, and they have been scientifically shown to be safe and effective.
Here’s a rundown of complementary therapies for insomnia and how you can leverage them to get back to sleep:
Mind-body therapies
The mind is a key player when it comes to how easily you fall asleep and stay asleep, so people should try mind-body techniques first when they experience insomnia. Examples of mind-body techniques include meditation, hypnosis, guided imagery, tai chi and yoga. These practices can help to calm people’s thoughts and help them to relax. They are particularly helpful for older adults.
Body-based therapies
Body-based therapies can relax the body enough so that it is ready for sleep. Massage and acupuncture enhance sleep quality, especially if you’re feeling pain. Energy techniques are used for stress reduction and include reiki, healing touch, and therapeutic touch.
Biologically-based therapies
Biological supplements aren’t sleeping pills. They help to balance your body’s chemistry and rhythm naturally, and may make it easier to fall asleep.
Some of the most popular biological treatments are:
- Magnesium, a mineral supplement
- Melatonin, a hormone that plays a role in sleep
- Chamomile tea
- I-theanine, a naturally occurring amino acid
- Valerian, an herb
Cognitive-behavioral therapy for insomnia
Cognitive behavioral therapy for insomnia (CBT-I) is a group of strategies that can help you to fall asleep faster, stay asleep and improve your sleep quality. CBT-I is effective in both the short- and long-term, and has minimal side effects.