Limit the time you spend awake in bed.В If you find yourself still awake and feeling anxious after 15 to 20 minutes, get out of bed and stop вЂњtryingвЂќ to sleep.вЂњIt helps people change the thoughts and behaviors that interfere with sleep,вЂќ says sleep specialist Michelle Drerup, PsyD, DBSM. At the same time, these strategies mayДЄlso increaseВ the overall amount of time youВ sleep.Д¬ognitive-behavioral therapy is effective in the short- and long-term, and has Implemented can help youВ to fall asleep faster, stay asleep and I-theanine, a naturally occurring amino acid.ДЄ set of behavioral strategies and cognitive interventions that when.Melatonin, a hormone that plays a role in sleep.They help to balance your bodyвЂ™s chemistry and rhythm naturally, and make it easier to fall asleep. Biologically based therapiesД«iological supplements arenвЂ™t sleeping pills. Energy techniques include reiki, healing touch and therapeutic touch. Acupuncture enhances sleep quality, especially if youвЂ™re feeling pain. Massage benefits everyone from infants to older adults andВ cancer patients.

These include massage and acupuncture, as well as energy techniques for stress reduction. Body-based therapiesД«ody-based therapies can relax the body enough so that it is ready for sleep. They are particularly helpful for older adults. Young says.Д®xamples of mind-body techniques include meditation, hypnosis, guided imagery, tai chi and yoga.В These practices can help to calm peopleвЂ™s thoughts and help them relax. This is why people should try mind-body techniques firstВ when they experienceВ insomnia, Dr. The mind is a key playerВ when it comes to how easily you fall asleep and stay asleep. Young, MD.ДЄnd how you can leverage themВ toВ get back to sleep. вЂњMany complementary therapies have been shown, through high-quality scientific evidence, to be safe and effective in helping people sleep better,вЂќВ says integrative medicine specialist Melissa C. Nearly 40% of Americans useВ this approach for specific conditions or overall well-being, says theВ National Institutes of HealthВ (NIH). PolicyД¬omplementary medicine refers to forms of non-invasive therapies that a patient can use alongside conventional Western medicine. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission.

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Natural remedies for insomnia