Nightmares, insomnia, including night terrors are just among the most common complaints of people who are suffering from fibromyalgia. Most doctors usually prescribe sleep medications to help fibromyalgia patients get a good night sleep. Unfortunately, a lot of these prescriptions can be addictive and have adverse side effects. This is why some patients would rather choose the natural way in treating sleep disorders.
Natural sleep aids such as herbs, extracts and therapies are healthier alternatives to the harmful synthetic prescription drugs. However it is important that you consult with your physician before you decide to consume any herbs or extract to help your sleep. Here are some natural sleep aids that might be able to help you in getting a good night’s sleep.
Melatonin is a type of hormone that is naturally found in the body and this hormone helps people fall asleep easily, once the sleep and wake cycle has been disturbed. Taking melatonin supplements is common for people who are working in shifts or are those who are trying to recover from a jet lag. These sleep aids can come in the form of liquid, capsules or tablet. Although taking melatonin supplements are consider more natural than prescribed sleeping pills, some brands make it from synthetic ingredients. Therefore, the best and healthiest way to increase Melatonin is through certain foods such as bananas, morello cherries, pineapples, oranges, oats, warm milk etc.
Valerian is a type of herb that is being used for centuries as a sedative in treating insomnia and anxiety. Studies have shown that valerian increases quality of sleep and also help people fall asleep quicker. It is not addictive and usually will not cause any side effects. However, some people do complain of morning grogginess, headache, upset stomach, uneasiness, irregular heartbeat etc. Valerian can be taken as a tea, capsule or extract. Make sure to consult your doctor before taking this as a supplement as it could have interactions with some antidepressants.
Kava is a herb which produces a calming effect. It is used in treating anxiety, insomnia, restlessness, stress and its related symptoms such as muscle tension or spasm. Its effects may also extend to pain relief. When used for sleep, kava can help increase deep sleep. It is not addictive but many will develop a resistance to the herb. Kava may not be suitable for all. FDA has recently listed an advisory to consumers regarding the potential risk of liver injury as a result of supplements that contains Kava. Kava should not be taken for a period longer than 3 months. The herb should not be used with alcohol or psychotropic medicines which includes antidepressants. Always consult your doctor before starting any supplements.
Adjustments to Diet
Making some adjustments in your diet is also one way to help you in getting a good night sleep despite from suffering from fibromyalgia. You can improve your sleep by eliminating caffeine, alcohol as well as sweets before bedtime. Increase intake of food rich in tryptophan found in proteins such as turkey, chicken, diary, seeds and nuts. Our body needs tryptophan to produce serotonin which in turn makes melatonin, the sleep hormone. Pairing tryptophan foods with carbohydrates can further help with sleep because carbohydrates facilitates the use of tryptophan in our brains.
Aromatherapy is a folk remedy that has long been used to help people sleep, despite suffering from certain conditions. Researches have confirmed that the use of lavender is helpful in helping one fall asleep easily. This is because lavender contains sedative qualities which can help to lengthen sleeping time and increase deep sleep, especially among women. Other scents which are associated with sleep includes Vetiver, Roman Chamomile, Ylang Ylang.
Acupuncture is also successful in treating insomnia. Some studies have indicated that this natural method of treatment can improve the level of melatonin in ones body, which is the hormone responsible for making people to sleep easily.
Sleep is very important in improving your fibromyalgia. Try these natural sleep aids to help improve your sleep.