The help of integrative health in insomnia!
Sleep is essential for a healthy life. So, why are there so many people who want to have a quiet and restful night of rest and can not? In fact, sleep disorders are common. What many do not know is that they can overcome them by combining integrative health practices for insomnia.
As an integrative health coach, I facilitate the use of personalized and evidence-based techniques to help improve sleep quality in a natural way, respecting individual needs and promoting a sustainable balance in overall well-being.
Therefore, I decided to address in this article some practices that will allow you to understand how to embrace the much desired lifestyle change that will help achieve a restful sleep and know what to do to sleep.
Is sleep so important for health?
Before we talk about treatments, it is crucial to understand the importance of sleep for our physical and mental health.
Sleep well:
- regulates the mood;
- improves the immune system;
- allows the body to recover and reponha energies.
Still, millions of people around the world suffer from insomnia and sleep disorders that compromise their health and well-being.
According to the Portuguese Society of Medicine and Lifestyle, the daily sleep time (night sleep and naps) required on average is decreasing from the child to the adult. Although there is some genetic variation, it is thought that most adults need to sleep about 7-8 hours*.
Additionally, looking at the latest ResMed data, it is estimated that approximately 30% to 50% of the world’s population experience sleep-related problems.
In a study conducted in 2024, about 40% of participants reported poor sleep for at least four nights per week. **
How do we know if we are really sleeping well and what causes sleep disorders? In the context of integrative health coaching, it is possible to explore this issue in a personalized and conscious way.
At Júlia Rocha Integrative Health, I apply an inclusive, systemic and holistic approach, identifying the factors that influence sleep and working to transform your night routine, promoting deep and revitalizing rest. And, if necessary, redirect to the consultation of the specialty.
5 strategies recommended for integrative health in insomnia
Coaching is an approach that allows personal and professional development, helping individuals to achieve their goals and overcome obstacles. For institutions, coaching can offer emotional support, capacity development and improvement of the environment.
1. Acupuncture and sleep: stress relief and reduction of insomnia
Acupuncture is a traditional technique of Chinese medicine increasingly used to treat sleep disorders. Helps reduce symptoms of anxiety and stress, factors that often prevent restful sleep. That is, patients feel calmer and can fall asleep more easily.
2. Phytotherapy: medicinal plants that promote relaxation
The use of medicinal plants to treat sleep disorders is one of the oldest and most effective practices in natural medicine. Herbs like chamomile, valerian and passionflower have soothing properties that help relax the body and mind. The use of natural supplements with medical advice offers a safe and effective alternative for those who want to avoid conventional sleeping drugs.
3. Mindfulness and meditation for a restful sleep
The practice of mindfulness and meditation to relax the mind and sleep allow the body to enter into the state of relaxation necessary to fall asleep and have a restful and deep sleep.
Meditation practice reduces levels of cortisol, the stress hormone and helps create a healthier sleep routine.
4. Regular physical exercise to set biological clock
Regular exercise is one of the best practices to improve sleep quality. Physical activity helps regulate the circadian cycle, which is our internal biological clock, encouraging the body to fall asleep and wake up at the same time every day.
Note that it is important to exercise at the right time, so you should avoid strenuous exercises three hours before bedtime, so they don’t interfere with your sleep.
5. Changes in diet to combat insomnia
Food plays a key role in the quality of sleep. Eating heavy meals or foods high in sugar before bedtime can impair sleep. In our follow-up programs, we try to adopt a diet rich in nutrients, healthy and balanced, and poor in harmful foods.
Foods such as fruits rich in tryptophan, such as bananas and kiwis, can contribute to the production of serotonin and melatonin, hormones important for regulating sleep. Adopting a healthy and balanced diet is essential to promote the harmony of the body and ensure more restful nights.
The benefits of choosing an integrative approach to sleep
Integrative health focuses on the person as a whole, treating the causes and not just the symptoms. This personalized approach allows me to work on effective and natural alternatives to improve your sleep quality.
Always remember that sleeping well is not a luxury, but a basic need! If you are one of those people who suffers from sleep disorders and sleepless nights, consider including integrative health practices.
By taking care of your health comprehensively, you will experience the benefits of a deeper and more revitalizing sleep.
Sleep well and with quality will allow you to live fully, promoting a positive transformation in your well-being.