![]() Some people, especially those who are allergic to ragweed or related plants, may have allergic reactions to chamomile. Although chamomile has traditionally been used for insomnia, often in the form of a tea, there is no conclusive evidence from clinical trials showing whether it is helpful.If you have a serious underlying health problem, it would be a good idea to consult your health care provider before using relaxation techniques. However, rare side effects have been reported in people with serious physical or mental health conditions. Relaxation techniques are generally safe. Using relaxation techniques before bedtime can be part of a strategy to improve sleep habits that also includes other steps, such as maintaining a consistent sleep schedule avoiding caffeine, alcohol, heavy meals, and strenuous exercise too close to bedtime and sleeping in a quiet, cool, dark room. Various forms of relaxation are sometimes combined with components of cognitive-behavioral therapy (such as sleep restriction and stimulus control), with good results. Music-assisted relaxation may be moderately beneficial in improving sleep quality in people with sleep problems, but the number of studies has been small. Progressive relaxation may help people with insomnia and nighttime anxiety. However, evidence of effectiveness is still limited for most products and practices, and safety concerns have been raised about a few. Research has produced promising results for some complementary health approaches for insomnia, such as relaxation techniques. Nutritional approaches include what the National Center for Complementary and Integrative Health (NCCIH) previously categorized as natural products, whereas psychological and/or physical approaches include what was referred to as mind and body practices. Combinations such as psychological and physical (e.g., yoga, tai chi, dance therapies, some forms of art therapy) or psychological and nutritional (e.g., mindful eating).Physical (e.g., acupuncture, massage, spinal manipulation).Psychological (e.g., meditation, hypnosis, music therapies, relaxation therapies).Nutritional (e.g., special diets, dietary supplements, herbs, probiotics, and microbial-based therapies).They can do a better job caring for you if they know what you’re using.Ĭomplementary approaches can be classified by their primary therapeutic input (how the therapy is taken in or delivered), which may be: If you use a complementary approach for a sleep problem, tell your health care providers. ![]() There are serious safety concerns about kava products (which have been linked to severe liver damage) and L-tryptophan supplements (which may be associated with a potentially serious disorder called eosinophilia-myalgia syndrome). Melatonin appears to be relatively safe for short-term use, but its long-term safety has not been established. Relaxation techniques are generally considered safe. What do we know about the safety of complementary approaches for sleep disorders? The evidence for other complementary approaches is either inconsistent or too limited to draw conclusions about whether they are helpful for sleep disorders. Melatonin may also be helpful for people with insomnia, but its effect is small. Melatonin supplements may be helpful for sleep problems caused by shift work or jet lag. Relaxation techniques can be helpful for insomnia. What do we know about the usefulness of complementary approaches for sleep disorders?
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