Non Pharmacological Sleep Enhancement Techniques

Getting a good night sleep is something that most of us take for granted until we begin to suffer from insomnia or disrupted sleep. Sleep is an essential bodily function that aids in building a healthy immune system and increases mental, physical and emotional health. Sleep deprivation can start a cycle that is hard to break and could cause you to desperately attempt using sedatives that may cause dependencies. There are many alternative techniques to help enhance sleep that you can explore before turning to sedatives.

Vitamins and Supplements

• Kava kava root is the most commonly used herbal supplement for insomnia. Kava kava is known for producing feelings of relaxation and enhancing dreaming. Long term use is not suggested due to the possibility of liver damage. Kava kava can be taken in the form of a pill or tincture but regardless of which form it is taken, doses should start low and increase only if needed, slowly and over time. Valerian is another widely used herbal remedy for insomnia and is in fact the natural source of valium. Valerian does not have the harsh side effects that pharmaceuticals can induce and it works well as a long term supplement for sleep enhancement. However, you should pay close attention to the dosage amounts as high doses of this herb may cause nausea, dizziness, headaches and in extreme cases paralysis. You should not drive or operate heavy machinery after taking a dose of valerian and it should not be combined with pharmaceuticals that have similar effects. Chamomile has a long and solid reputation as a safe and effective sleep aid. The herb is safe for both adults and children and is typically ingested in the form of tea. Vitamin E, calcium and magnesium are considered to be supplements that are supportive of sleep enhancement.

Tips and Lifestyle Adjustments

• Small adjustments to your daily routine can make a big difference later when you lie down to sleep at night. Try to drink plenty of water throughout the day to keep from dehydration, which can cause sleep problems. Cardiovascular exercise during the day will relieve stress and tension leaving you more relaxed and tired at bedtime. Try to limit exercise after 6 or 7 p.m. since an accelerated heart rate and higher blood pressure can actually make it more difficult to sleep. Until you are able to establish a regular sleep pattern it is best to avoid alcohol, nicotine and caffeine as these are the major offenders of well rested sleep. Removing distracting lighting or electronics and minimizing your bedroom's exposure to light and sound is always helpful. If you are having trouble sleeping due to life anxieties, you may want to try journaling or writing at the end of the day to relieve stress. Talking about these anxieties with a counselor or therapist may also be beneficial.