Slip therapy: Sleeping better through naturopathy

Slip therapy: Sleeping better through naturopathy

In a world that never seems to sleep, the quest becomes increasingly a social challenge after a relaxing night. The sleep therapy using naturopathy promises gentle but effective remedies, far from the pharmaceutical industry. But how well -founded is the effectiveness of naturopathic methods actually and what role can you play in modern sleep medicine? This article illuminates the scientific foundations behind the traditional practices, analyzes empirically occupied natural remedies for sleep promotion and offers a practical guide that facilitates the integration of naturopathy into everyday sleep. Dive with us into the fascinating connection between sleep and naturopathy - for nights that are not only relaxing, but also of course healthy.

Foundations of sleep therapy: Influence of naturopathic methods on sleep quality

The effectiveness of naturopathic methods to improve sleep quality is based on the holistic view of man and his natural environment. Plant preparations, physical methods as well as changes in lifestyle and nutrition play a central role. Numerous studies have shown that certain natural substances and procedures can have a positive impact on sleep.

The vegetable means are particularly known to valerian, hops, lemon balm, lavender and passion flower. These plants contain active ingredients that have a calming effect on the nervous system and can thus promote sleep. A study in the Journal of Clinical Sleep Medicine showed the effectiveness of valerian in the treatment of sleep disorders. The authors found that valerian can shorten the sleep time and improve the quality of sleep.

In addition to herbal means, naturopathic wound therapy also uses physical processes such as acupuncture, aromatherapy or slight physical training before going to bed. These methods aim to relax the body and mind and thus create the prerequisites for a relaxing sleep.

nutrition also plays an important role in promoting healthy sleep. The intake of food that is rich in magnesium, calcium and B vitamins can lead to better sleep quality. These nutrients support the function of the nervous system and promote relaxation.

A comprehensive consideration of sleep hygiene is indispensable for maximizing the effects of naturopathic sleep therapies. This includes reducing exposure to blue light before going to bed, creating a calm, dark and cool sleeping environment as well as compliance with regular sleep times.

The integration of these naturopathic methods into everyday life can thus make a valuable contribution to improving sleep quality. However, it is important to consider individual reactions to certain therapies and to take advantage of professional help if necessary.

scientifically proven natural remedies for sleep promotion: an analysis

The effectiveness of natural remedies to support sleep is an area that is widely taken into account in both traditional and alternative medicine. Various studies have examined and proven the effect of specific natural substances on sleep quality. These natural remedies include:

• melatonin: A hormone that regulates when we sleep and wake up is often used in supplementary form to reduce jet and improve the general sleep quality.
• Valeriana officinalis (valerian): traditionally used to treat sleep disorders, show research studies mixed results, with some showing improvement in sleep quality.
• lavender: The inhalation of lavender steam has a calming effect in studies and can improve sleep quality, especially for people with sleep disorders.
• passion flower (passiflora incarnata): is traditionally used to combat insomnia, with some studies that show improved sleep quality.

The scientific assessment of the effectiveness of these natural remedies includes clinical studies that evaluate their effect on various aspects of sleep such as duration of sleep, duration of sleep, sleep quality and nightly awakening. A meta-analysis of 2019 in the Journal of Sleep Research emphasizes Melatonin as particularly effective to shorten the sleep time and increase the overall sleep time.

Despite promising research results, it is important to consider possible safety concerns and interactions with other medication. An open dialogue with specialist staff is recommended before using natural remedies for sleep promotion. Further research is necessary to precisely evaluate the long -term effects and the effectiveness of varying doses.

Empirical evaluation and application guidelines: How to use naturopathy safely and effectively for better sleep

The use of naturopathy to improve sleep quality is based on the use of naturally occurring substances and practices. Essential is the empirical evaluation of the effectiveness of different naturopathic approaches in order to be able to make a well -founded decision. Studies have shown that certain natural remedies and methods can have a positive impact on sleep. This includes melatonin, lavender and passion flower.

A systematic review published in the "Journal of Sleep Research" explains that melatonin, a hormone that naturally occurs in the body and regulates the sleep-wax rhythm, can shorten the falling of sleep in the form of nutritional supplements and improve sleep quality. The dosage and the time of intake are crucial. It is recommended to take melatonin 30 to 60 minutes before going to bed, whereby the dose should be adjusted individually.

lavender, often used in the form of essential oils, has also proven to be effective. A study published in the "Journal of Alternative and Complementary Medicine" shows that the inhalation of lavender air can improve sleep quality before going to bed, especially for people with sleep disorders. The regular application is necessary to achieve sustainable effects.

Passion flower, known for their calming effect, is often consumed in the form of teas or nutritional supplements. Research suggests that passion flower can extend the total sleep time and improve the quality of sleep in people with a slight sleep disorder. A standardized extract amount before going to bed seems to be most effective.

• melatonin : adjust dose individually, take 30-60 minutes before going to bed
• lavender : use essential oils for inhalation, daily before going to bed
• Passion flower : as tea or nutritional supplements, standardized extract quantities recommended

The security and effectiveness of naturopathy in the context of sleep require that users find out about the correct application and possible interactions. It is important not to consider naturopathic sleeping pills as an alternative, but as a supplement to a healthy sleep hygiene plan and to obtain medical advice if the sleep problems are continuing.

Finally, it can be seen that naturopathic slip therapy is a promising alternative and supplement to conventional treatment methods. By targeted use of scientifically proven natural remedies and the use of empirically sound guidelines, the sleep quality can be significantly improved. However, it is essential to observe the individual differences in the effectiveness and tolerability of the methods and to pursue a holistic, tailored treatment approach. Future research should continue to be aimed at identifying and validating effective naturopathic interventions in order to expand the basis of use and to sustainably strengthen the effectiveness of sleep therapy through naturopathy.

sources and further literature

references

• National Sleep Foundation. (2018). sleep hygiene . Available at https://www.sleepfoundation.org/articles/sleep-hygiene
• Gooneratne, N. S. (2008). complementary and alternative Medicine for Sleep Disturbances in Older Adults . Clinics in Geriatric Medicine, 24 (1), 121–138. https://doi.org/10.1016/J.cger.2007.08.002
• Hajak, G., & Rüther, E. (1995). Insomnie: diagnostics, epidemiology and therapy selection . The neurologist, 66 (9), 686–695. https://link.springer.com/article/10.1007/bf00294611

Studies

• Kohnen, R. et al. (2002). on the effectiveness of valerian in the treatment of sleep disorders . Progress of the medicine original, 120 (III), 119–125. Available at https://www.researchgate.net/publication/285581464
• Morris, M., & Lack, L. (2013). lavender flowers for the treatment of insomnia in adults: a preliminary study . Journal of Sleep Disorders: Treatment and Care, 2 (3), 1–8. https://doi.org/10.4172/2325-9639.1000120
• Rodenbeck, A., & Hajak, G. (2001). neurobiology of the Insomnie . The neurologist, 72 (8), 593–607. https://link.springer.com/article/10.1007/S001150170058

further literature

• Herrmann, W. M., & Kern, U. (2004). naturopathy and alternative healing methods in medicine . Stuttgart: German Pharmacist Verlag. ISBN 978-3769250380
• Hobson, J. A. (2012). sleep . Springer Spectrum, Berlin, Heidelberg. https://link.springer.com/Book/10.1007/978-3-642-24778-2
• Steiger, A., & Kimura, M. (2010). Handbook of sleep medicine . Urban & Fischer Verlag/Elsevier GmbH. ISBN 978-3437228367
• Kräuchi, K. (2009). How we sleep: a scientific explanation of sleep . VDF Hochschulverlag AG. ISBN 978-3728132796