{"id":5065,"date":"2020-03-05T05:51:26","date_gmt":"2020-03-05T05:51:26","guid":{"rendered":"http:\/\/www.mymedicplus.com\/news\/?p=5065"},"modified":"2021-03-31T00:53:31","modified_gmt":"2021-03-30T19:23:31","slug":"4-simple-tricks-for-fighting-insomnia-without-medication","status":"publish","type":"post","link":"https:\/\/www.mymedicplus.com\/blog\/4-simple-tricks-for-fighting-insomnia-without-medication\/","title":{"rendered":"4 simple tricks for fighting insomnia without medication"},"content":{"rendered":"\n<p>Source:theladders.com<\/p>\n<div class=\"article-and-prospect-to-basic-organic-flow\">\n<article class=\"article-content\">\n<div>Roughly three million Americans\u00a0develop insomnia each year.\u00a0\u00a0 Just a<span lang=\"EN\">bout 30% of this demographic experience persistent symptoms as a direct result of the condition and roughly 10% exhibit symptoms debilitating enough to disrupt their daily functions.<\/span><\/div>\n<div>\u00a0<\/div>\n<div><span lang=\"EN\">According to the\u00a0<\/span>American Academy of Sleep Medicine,\u00a0the most common symptoms of insomnia include\u00a0<span lang=\"EN\">fatigue, moodiness, irritability, anger, hypersomnolence, lack of concentration, poor memory, and headaches.<\/span><\/div>\n<div>\u00a0<\/div>\n<div>More often than not poor sleep is authored by psychological factors, with anxiety being chief among them.\u00a0Clinical care\u00a0might certainly help attenuate these scenarios but developing sustainable life habits optimizes every conceivable measure.<\/div>\n<div>\u00a0<\/div>\n<div>In the past, Ladders\u00a0has focused on the dietary elements\u00a0of non-pharmaceutical sleep care but there\u2019s a lot to be said for the effectiveness of physical practices.<\/div>\n<div>\u00a0<\/div>\n<div><span lang=\"EN\">Larry Piller,\u00a0<\/span><span lang=\"EN\">Certified Massage Practitioner and author of\u00a0<em>Stretching Your Way: A Unique &amp; Leisurely Muscle Stretching System,\u00a0<\/em>recently imparted Ladders with several physical\u00a0remedies for \u201cbleary-eyed people\u201d<\/span>\u00a0suffering from chronic insomnia.<\/div>\n<div>\u00a0<\/div>\n<div>\u201cStretching has many benefits, and one of those is that it can help you wind down and ease the tension at the end of the day,\u201d Piller explained.<\/div>\n<div>\u00a0<\/div>\n<div>Below are four-techniques shown to promote quality sleep without the need for medication or a dramatic lifestyle change:<\/div>\n<div>\u00a0<\/div>\n<div>\u201cJust by knowing that these stretches are waiting for you anytime you want them, day or night, it will give you a feeling of tranquility as opposed to a night of anxiousness. It\u2019s like having your favorite ice cream waiting in the freezer, Piller continued.<\/div>\n<div>\u00a0<\/div>\n<div><strong><span lang=\"EN\">Stretch 1.<\/span><\/strong><span lang=\"EN\">\u00a0While lying on your back, extend your right shoulder and elbow out to the side as far as is comfortable. At the same time, bring your thumb and hand downward. \u201cYou can also perform this stretch while standing, Piller says.<\/span><\/div>\n<div>\u00a0<\/div>\n<div><strong><span lang=\"EN\">Stretch 2.\u00a0<\/span><\/strong><span lang=\"EN\">As you lie on your back, bring your toes downward and the sides of your foot inward. These stretches for the tops and sides of your feet can be done lying on your side as well, as long as you have room to bring your foot or feet down or inward. You also can use a pillow between your legs to raise your foot so you can bring your foot or feet down, or hang your feet over the edge. \u201cThis by itself, or in combination with other stretches, has a high chance to put you to sleep like a little baby,\u201d Piller adds.\u00a0<\/span><\/div>\n<div>\u00a0<\/div>\n<div><strong><span lang=\"EN\">Stretch 3.<\/span><\/strong><span lang=\"EN\">\u00a0Lying on your back, stretch both arms out. Make a light fist or let your hand dangle over the edge of the bed, extending your shoulder and arms out as much as is comfortable. \u201cFor any stretch with your arm over the edge of the bed, if you would rather, you can prop it up with a pillow. In any position that feels good, put your arm over the pillow and let its leverage pamper you.\u201d<\/span><\/div>\n<div>\u00a0<\/div>\n<div><strong><span lang=\"EN\">Stretch 4.\u00a0<\/span><\/strong><span lang=\"EN\">While lying on your back, just extend your shoulder and arm out as is comfortable<\/span><\/div>\n<div>\u00a0<\/div>\n<div>Insomnia may be ubiquitous but it\u2019s also one of the most treatable impairments in the world.<\/div>\n<div>\u00a0<\/div>\n<div>\n<p>According\u00a0to a recent study\u00a0conducted by the Pennsylvania School of Medicine, 75% of insomnia sufferers recover from their condition without medical intervention.\u00a0 If the underlying cause is one related to psychosis seek medical attention,\u00a0though yoga and medication\u00a0have been studied to optimize the effect of psychiatric treatment.<\/p>\n<div>\u00a0<\/div>\n<\/div>\n<div>\u201cWhether caused by stress, illness, medications, or other factors, poor sleep is very common,\u201d said senior author Michael Perlis, PhD, an associate professor of Psychiatry and director of the Behavioral Sleep Medicine program. \u201cThese findings reveal new insights about the paths that acute insomnia takes and can inform interventions that target poor sleep and help people recover sustained sufficient sleep.\u201d<\/div>\n<div class=\"publication-instream-job-listings\">\u00a0<\/div>\n<div class=\"publication-instream-ad-container\">\n<div class=\"LazyLoad is-visible\">\n<div id=\"htlad-2\" class=\"htl-ad\" data-unit=\"article\" data-prebid=\"desktop_inline\" data-sizes=\"728x90\" data-eager=\"true\" data-refresh=\"viewable\" data-refresh-secs=\"30\">\n<div id=\"htlad-2-gpt\" class=\"htl-ad-gpt\">\u00a0<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n<div class=\"prospect-to-basic-organic-flow\">\u00a0<\/div>\n<\/div>\n<div class=\"article-more-tags\">\u00a0<\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":5066,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[2874,489],"class_list":["post-5065","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-insomnia","tag-medication"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - 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