Insomnia is one of the most common disorders in the world, found in over 40% of adults. Symptoms of insomnia include difficulty falling asleep, waking up in the night, and having poor quality sleep. These symptoms leech over into the daytime hours, causing daytime sleepiness, poor memory, weak attention span, irritability, anxiety, depression, and other negative effects. Chronic insomnia can disturb your ability to function and hinder your quality of life. However, if you suspect you may have insomnia, you do have treatment options besides sleeping pills–take a look at some proven alternative treatment methods below.
Acupuncture is not only proven to treat insomnia itself, but reduce its symptoms and causes as well, such as anxiety or chronic pain. A 2013 study of 180 people with insomnia found that traditional acupuncture was more effective at increasing sleep quality than the sedative medication estazolam. And, in addition to being more effective than most medications, acupuncture is completely safe, unlike risky and commonly-abused drugs like benzodiazepines.
Studies have shown that moxabustion has the potential to be a powerful, safe therapy for insomnia, by “improving sleep quality, adjusting the brain’s sleep function, improving symptoms of dreaminess, dizziness, headache, heavy head and poor memory, and promoting the periodicity from light to deep sleep.” Scholars agree that moxabustion potentially acts on hippocampal neurons, modulating the neurotransmitters to resist insomnia, improving the function of the brain and entire nervous system. Click here to learn more about moxabustion.
Cognitive Behavioral Therapy (CBT)
CBT is proven to be equally or more effective than sleeping medications. Through mindfulness training and other practices, you can learn to control and eliminate negative or ruminating thoughts that may instigate your insomnia.
Yoga is another great practice to reduce insomnia. A study reported on by Harvard Health found that over 55% of people who do yoga claim to have better sleep, and over 85% said it their reduced stress levels. Practicing several poses before bedtime can have lasting results.
Sleep hypnosis, or hypnotherapy, is another surprisingly powerful option. Sleep hypnosis is not “mind control” but rather a form of meditation that aims to reframe negative thoughts and habits related to sleep. Around 58% of people reported to have better sleep outcomes following hypnosis. Exploring hypnotherapy as a safe, cost-effective treatment method is definitely worth your time.
While any of these treatment methods may work for you, it’s recommended to make some generalized lifestyle changes as well. Avoiding chemicals that harm sleep, such as caffeine and alcohol, reducing screen time, increasing physical activity, and improving diet can all create a balanced routine and reinforce the effect of holistic treatments.
If you or someone you love is experiencing insomnia or a sleeping disorder, our services such as acupuncture may be able to provide some relief. For additional information or to schedule an appointment with a certified acupuncturist in the Louisville, Kentucky-area, contact Lindsay Matthews M.Ac.O.M, L.Ac at River City Wellness today by calling: 502-822-0626.