A doctor explains the difference between sleep problems, which can resolve themselves (with a lifestyle change or two), and sleep problems that require medical attention. Melatonin has been used successfully to improve sleep in healthy people and to reduce the feeling of jet lag when traveling around the world. Once your doctor has ruled out other conditions that could affect your sleep and diagnosed you with a sleep disorder, treatment usually includes cognitive and behavioral therapy for sleep disorders (CBT-I), lifestyle changes, and, if necessary, medication. And a study published in the Asian Pacific Journal of Cancer Prevention found that back massages helped caregivers of cancer patients get better sleep while reducing stress hormones, blood pressure, pulse rate, and anxiety symptoms.
What can I take naturally to help me sleep better at night?
The good news is that once you’ve found a way to deal with the situation, your sleep patterns usually return to normal. If you’ve tried one natural remedy after another and are still having trouble sleeping, it’s a good idea to talk to your doctor about your insomnia. Certain natural sleep aids, such as yoga, breathing exercises, and relaxation techniques, are great when you’re pregnant. Other results show that insomniacs who only exercise for thirty minutes three or four times a week sleep almost an hour longer than sedentary people and wake up less frequently at night.
Increasing well-being and fitness through exercise also helps reduce depression and anxiety, which can interfere with sleep. However, not all of these natural sleep aids have been extensively researched, meaning that the help provided may be subjective and you may need to find out for yourself whether they work for you.