Restless nights are often implicated in daytime impairment, like difficulty concentrating and performing activities of daily living. If an adult has difficulty maintaining sleep for three nights out of the week, he may have clinical insomnia, characterized by being unable to fall asleep, waking too early, or waking frequently throughout the night. Research shows that establishing healthy sleep habits, and supplementing diet with specific herbs or vitamins, can be effective at treating chronic restlessness at night. Avoiding certain substances, like caffeine and alcohol, in the hours before bedtime has been shown to help, as well.
Healthy Sleeping Habits
Establishing healthy sleeping habits, like a bedtime routine, can often lead to restful sleep. Some common activities that can be part of a sleeping routine include taking a warm bath, having a light snack, and reading a book before turning off the light. Doctors often recommend that parents establish a routine for young children so that they feel relaxed, comforted and secure before going to bed, and this concept works for adults, as well. Sometimes, just establishing a set bedtime can help the mind and body to prepare to get a good night's rest.
Adequate Exercise
The more energy you expend during the day is proportionally equal to how sleepy you feel at bedtime. Exercise can be tailored to meet an individual's needs. Sometimes, just taking a half-hour walk during the day can be enough to help the body feel sleepy at the appropriate time. Exercising outside is more beneficial, as sunlight and fresh air have been shown to decrease anxiety and depression, which may be an underlying cause of insomnia.
Relaxation Techniques
Relaxation techniques, like yoga and meditation, can be beneficial for those who are experiencing restless nights. Deep breathing can help to oxygenate the brain, leading to relaxation and feelings of well-being, which are a prerequisite for sleep. The exercises can be done throughout the day to contribute to overall relaxation or just at bedtime of the sole purpose of falling asleep.
Supplements
Two of the most well-known sleep supplements are the herb, valerian root, and the hormone, melatonin. Valerian root has properties similar to benzodiazepine drugs used to treat insomnia as it affects the brain's receptors that induce relaxation and sleep. Melatonin is a compound, naturally found in the human brain, which regulates sleep and wake cycles. Supplementing with melatonin seems to help normalize these cycles, leading to restful sleep.
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