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Good Sleep Remedies

Insomnia is either short, poor quality sleep or the failure to fall asleep. According to the National Institutes of Health, "There are two types of insomnia. The most common type is called secondary or comorbid insomnia." More than 80 percent of insomniacs suffer secondary insomnia, often relieved with lifestyle changes. Primary insomnia is a stress and emotional disorder, often requiring therapy or medicines. The amount of sleep needed varies among individuals. However, most doctors recommend between seven and eight hours of nightly sleep for adults.

  1. Exercise May Relieve Secondary Insomnia

    • The Centers for Disease Control recommends strength training for older adults to improve sleeping. According to the CDC, "People who exercise regularly enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer." Any exercise should be done a few hours before you go to bed. Otherwise, it may keep you awake. The CDC states that "As with depression, the sleep benefits obtained as a result of strength training are comparable to treatment with medication but without the side effects or the expense."

      If you are unable to do strength exercises and experience trouble sleeping during the night, try lying on your back with your feet spread slightly apart. Raise your palms upward, inhale deeply, and then count to 5. Exhale as you count to 8. Repeat the exercise 20 times.

    Red Cherries and Cheese may Help Secondary Insomnia

    • Melatonin, a natural brain-produced hormone, triggers sleepiness at night. Tart red cherries contain high amounts of melatonin needed for sound sleep. WebMD acknowledges that some research shows drinking Montmorency tart cherry juice might improve sleep patterns in some people. Tryptophan found in cheese raises brain serotonin that converts to melatonin. Foods such as milk, peanuts, turkey, chicken, and almonds also contain tryptophan.

    Herbal Remedies May Help Secondary Insomnia

    • Chamomile tea is known to have mild sedative effects. Drink it before going to bed to aid in falling asleep. Chamomile should be avoided by anyone using blood thinners as it may have an adverse effect. Hops may also help secondary insomnia. Two teaspoons of fresh or dried hops tea seeped in boiling water then sipped at bedtime can bring on drowsiness. A tea made with valerian may reduce restlessness, anxiety, and induce sleep. Avoid alcohol, prescription tranquilizers, and antidepressants before and after drinking valerian tea.

    Eliminating Secondary Insomnia Producers in Some People

    • Acid reflux, sensitivities to noises, temperature, alcoholic beverages, caffeine, along with obesity are common sleep loss triggers. Removing noise and adjusting the temperature are simple changes. Consuming big meals and alcohol at least two to three hours before bedtime can stop food and drink from interfering with sleep. Losing weight may also work favorably in improving the quantity and quality of your sleep.

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