How To Improve Your Sleep And Insomnia 100% Drug-Free (The Natural Way)
How to Improve Your Sleep and Insomnia 100% Drug-Free (The Natural Way)
What's more important to your day than a good night's sleep?
If you suffer from insomnia or poor-quality sleep, you’ll know that it can impact every aspect of your life. From spending your days fighting fatigue to nights filled with anxiety about getting to sleep, it’s ever-present. And that’s not all. Poor sleep can lead to weight gain and increase your risk of heart disease, high blood pressure, and type 2 diabetes.
In this article, we will look at how to improve your sleep cycle and reset your body so every night is a restful one. We’ll also take a look at the different types of sleep disorders and their symptoms, and the issues around relying on drugs to help with your lack of sleep.
Ditch The Scary Side Effects Of Sleeping Pills
Maybe you have tried a course of drugs from your doctor but don’t like the side effects and feel groggy in the morning.
Overwhelming feedback from the industry is that consumers would prefer a drug-free option but feel that natural means ineffective. If only there was a 100% drug-free and natural way to promote better sleep and help break the cycle of insomnia!
While it's always tempting to go for quick fixes when stress levels rise and insomnia drags on, the last thing you want to do is treat your insomnia the unnatural way, which will only add to the negative health effects of your condition...
Before we look at the best and most effective drug-free solutions to improve your sleep and insomnia, let's dig into sleep disorders so we can understand exactly what the root causes are of your sleep troubles.
The term “sleep disorders” describes a number of different conditions that affect either your ability to fall asleep or the quality of sleep you experience.
While all of us have experienced the occasional disrupted night or bout of insomnia, a sleeping disorder describes having difficulties with sleep on a regular basis and the impact this has on your day-to-day life, along with your overall health and wellbeing.
What Are The Most Common Sleep Disorders?
Insomnia is a condition where you find it hard to fall asleep or stay asleep. It can be caused by a wide range of factors, including jet lag, chronic or acute stress, or changes in your hormone levels —for example, if you are a woman going through menopause.
It can be described as:
• Chronic if it occurs regularly over the course of a month
• Intermittent if it happens just once in a while
• Transient if it happens for a few nights only
As we’ve seen, by night, the symptoms will be an inability to get to sleep or stay asleep. By day, sufferers are likely to experience fatigue, difficulty concentrating, and may also gain weight.
Sleep apnea is a serious medical condition whose main symptom is your breathing stopping and starting up again as you sleep.
If someone suffers from sleep apnea, they will likely wake up a lot during the night, snore, and make choking or gasping noises as they sleep.
During the day, understandably, they will feel tired and have difficulty concentrating. They may also suffer from headaches on waking.
There are two types of sleep apnea: obstructive and central. Obstructive sleep apnea occurs when your airway is restricted or narrow. Central sleep apnea is when your brain doesn’t send the right signals to your muscles to enable you to breathe easily.
This term covers a range of conditions relating to abnormal behaviors during sleep. These include sleep talking, sleepwalking, teeth grinding, nightmares, and bedwetting.
Each of these conditions can have particular effects on the sufferer. For example, if you grind your teeth during sleep, it’s likely that you will have headaches during the day. Nightmares and bedwetting can cause anxiety in the lead-up to bedtime. All of them are likely to result in the sufferer feeling tired during the day.
Narcolepsy is a chronic neurological condition that actually affects sufferers during the day rather than at night. Sufferers have overwhelming feelings of fatigue and suddenly fall asleep with no warning because their brain can’t manage to regulate normal sleeping and waking patterns.
Sometimes, narcolepsy is accompanied by sleep paralysis when you can’t move when you wake up or fall asleep, or by a temporary loss of muscle control.
Clearly, narcolepsy has a far-reaching impact on a sufferer’s day-to-day life and can make even the most regular tasks daunting or impossible.
How to Know Which Sleep Disorder I Suffer From?
As you can see, there is a wide range of sleep disorders each with its own unique symptoms, helping you to identify which one you suffer from. However, if you are having trouble with your sleep to the extent it affects your day-to-day life, then it is best to get checked by your doctor for a formal diagnosis.
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About Drug Options to Treat Sleep Disorders
People who suffer from sleep disorders are often prescribed drugs to help them get a good night’s sleep.
These may be antidepressants, which may help to relieve feelings of anxiety that can stop you from getting to sleep. They also have a sedative effect. Unfortunately, they come with a whole range of possible side effects, including nausea, blurred vision, and a feeling of fatigue and lethargy in the morning.
Or you may be prescribed medication specifically designed for sleep from a family of drugs called benzodiazepines. These are an older type of treatment and stay in your body for longer periods. This means they can be used to treat recurring issues such as sleepwalking. However, they have the very serious side effect of addiction, and people who take them may suffer from physical symptoms when they try to give them up.
There are also a number of individual drugs you may have heard of that can induce sleep. These include eszopiclone, also known as Lunesta. It will help you fall asleep quickly and stay asleep for around eight hours. Unfortunately, it comes with the risk of feeling under par the next day, so it can only be prescribed in very small doses.
Other common drugs to aid sleep include zolpidem, which helps you to fall asleep faster. You may know it by the name Ambien, the slow-release version of the drug. While these drugs are effective at getting you to sleep quickly, they stay in the body for a long time. As such, you are advised to not do anything that requires concentration the next day. What’s more, they are only prescribed for short periods, so they are not a long-term solution.
You can also buy over-the-counter drugs to help you sleep. These tend to be antihistamines, which have the unfortunate side effects of making you drowsy the next day, dry mouth, weight gain, and dizziness.
As well as the short-term effects described for the individual drugs above, it’s important to consider the long-term implications of taking medication. Long-term use of benzodiazepines, for example, can trigger depression, anxiety, seizures, gut issues, and blood in the stool and urine.
It’s also worth noting that studies have suggested a link between long-term antihistamine use and gliomas, which are malignant brain tumors.
These findings make an all-natural solution to sleep disorders even more desirable.
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What Natural Options Are Available to Treat Sleep Disorders?
Given the undesirable side effects of drugs that aid sleep, you’ll be wondering what natural options are available to promote a great night’s sleep and feel refreshed the next day.
One of the simplest methods you can try is to start a good “sleep hygiene” routine. This involves:
• Sticking to a regular sleep schedule — You go to bed and get up at the same time every day, including weekends.
• Creating a bedtime routine to practice around an hour before you go to bed – This can include taking a warm bath or shower, listening to soothing music, and doing some gentle stretches.
• Stopping the use of electronic devices 30 minutes before you go to bed and keeping them turned off.
• Keeping your bedroom cool (between 60 and 67 degrees Fahrenheit) and dark.
• Investing in some earplugs if you are easily disturbed.
There are also a number of natural supplements scientifically proven to aid sleep that you can try in addition to your new bedtime routine.
Valerian root is a popular herbal supplement to help induce sleep. In fact, it has been used in traditional medicine for thousands of years to soothe anxiety and aid sleep. Studies (2) have found that it stops the neurotransmitter gamma-aminobutyric acid (GABA) from breaking down. This leads to a feeling of relaxation and helps the user get to sleep.
Lemon balm is also known to help aid sleep. Just like valerian, it has a similar effect on GABA. A study (3) published in Complementary Therapies in Clinical Practice found that both valerian and lemon balm are useful for helping sleep disorders in menopausal women, who often suffer from insomnia.
Supplements containing melatonin are an excellent way to get your body ready for sleep. Melatonin is a hormone your body produces to tell your brain it’s time for sleep. An analysis of 19 studies (4) where melatonin was given to help sleep found that it reduces the time it takes to get to sleep, improves the quality of sleep, and increases the total amount of sleep time.
If you’re looking for a natural remedy that contains all three of these effective ingredients, then Marz+® Sleep Spray ticks all the boxes! This natural spray helps increase the melatonin levels in your body, and it is an effective way to get your body ready for a full night of refreshing sleep in minutes.
It contains cherry juice —a natural source of melatonin—lemon balm, and valerian. These are natural ingredients to help you relax, fall asleep, and stay asleep. And because it’s made here in the USA, you can be sure of the quality of its ingredients.
What to Do if You Are Already Taking Drugs and Want to Wean Yourself Off Them?
Chances are, if you’ve been suffering from sleep disorders for some time, you might already be using drugs to help you sleep.
You may also be suffering from the side effects these drugs can produce. So you may want to wean yourself off the drugs and start using a more natural remedy to promote restful sleep.
The first thing you will need to do is speak to your doctor and agree on a safe and achievable method of reducing your drug dosage until you no longer need to use them.
Some people find that cutting down the dosage slowly and under supervision works well. During this time, you can introduce the natural option of Marz+® Sleep Spray. Start with two or three sprays directly in your mouth and swallow. It works in minutes so do this as you approach bedtime. Then increase the number of times you spray as you decrease your drug intake.
It’s easy to manage the dosage yourself. And because Marz+® Sleep Spray is a natural product, there is no danger of taking too much or its ingredients interfering with the drugs you are already taking for your sleep disorder.
Many people have found this an effective and pleasant way to counteract giving up drugs for sleep disorders.
The Advantages of a Natural Sleep Oral Spray
As well as being a safe and natural remedy for sleep disorders, Marz+® Sleep Spray comes with a number of advantages.
Swallowing pills is simply not an effective option for many people. In fact, a survey by Harris Interactive Media found that 40% of American adults have difficulty swallowing pills. For them, a spray is an easy and safe way to take their medication.
A spray also means you are not ingesting the fillers, binders, and glue that pills are made with. The spray is easily and quickly absorbed, so it’s perfect for shift workers who need to get to sleep quickly and on time.
Another advantage of our oral sprayover pills is that it doesn’t require water. So you don’t need to worry about waking up to visit the bathroom during the night, which disrupts sleep.
The convenient packaging means it’s easy to take with you wherever you go. You can use it when you’re traveling or away from home.
And one of the best things about Marz+® Sleep Spray is that it contains natural ingredients, so there is no danger of becoming addicted to it. It can also be safely used in conjunction with regular medication you might be taking for other health issues.
And, of course, it’s completely safe to use with other natural ways of getting your body to sleep like breathing exercises and meditation. Creating your own natural bedtime routine that involves these practices and using our natural oral spray can get you well and truly in the right place for a great night’s sleep. As an added bonus, it’s sugar-free, caffeine-free, vegan-friendly, cruelty-free, and made in the USA.
Know More About Treating Sleep Disorders with Marz+® Sleep Spray
It’s good to know that there is an effective and natural alternative to using drugs to treat sleep disorders.
A simple oral spray offers the user an effective and convenient way to get their body ready for sleep naturally. With no unpleasant side effects or contraindications with other medication you might need to take, it’s the perfect way to get to sleep and stay asleep as nature intended.
If you’d like to know more about the complete range of Marz wellness products, including our Marz+® Sleep Spray, to stimulate natural melatonin production, reach out to us. Our friendly team will be happy to advise you on our natural products and help get you on the path to natural, restful sleep.
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