Sleep deprived, I can’t sleep, Sleeplessness, Sleeping problems, Sleeping disorder.
Root Cause of Disease
Insomnia can be due to stress, depression and may be also due to underlying health condition. Insomnia can be seen in people of all age groups. People with Insomnia increase the intake of caffeine to control sleeping and to make them fell awake. Sleeping disorders leads to lack of concentration, low productivity, relationship and several others.
Symptoms
Insomnia is a common sleep disorder. People living with insomnia have trouble falling asleep, staying asleep, or both. Insomnia can either be acute (short-term) or chronic (long-term). Acute insomnia is common, affecting you because of situations such as family pressures, stress, or a trauma you have experienced. Depending on the severity and type people with sleeping disorders have signs and symptoms like:
- Feeling sleepy during day time
- Difficulty in staying awake
- Yawning
- Feeling tired
- Lack of concentration
- Irritability
- Anger
- Depression.
Causes
Insomnia can be caused due to several factors like
- Age
- Stress
- Anxiety
- Depression
- Trauma
- Work pressure
- Health illnesses like genetic health problems
- Allergies
- Infections
- Injuries
- Nocturnal (frequent urination)
- Few treatments used for diseases
- Alcohol consumption
- Pollution
- Loud noises
- Breathing problems like Asthma
- Temperatures
- Cold
Home Remedies to treat Insomnia
Many people experience short-term insomnia. This common sleep disorder can make it difficult to fall asleep and stay asleep until it’s time to wake up.
Although the amount of sleep needed varies from person to person, most adults need at least seven hours of sleep a night. If your sleeping patterns are affecting your quality of life, home remedies may be able to help.
Remedy – 1: Mindfulness Meditation
Mindfulness meditation consists of slow, steady breathing while sitting quietly. You observe your breath, body, thoughts, feelings, and sensations as they rise and pass.
Mindfulness meditation has numerous health benefits that go hand-in-hand with a healthy lifestyle promoting good sleep. It’s said to reduce stress, improve concentration, and boost immunity. You can meditate as often as you like. If you don’t have time for a longer session, aim to do 15 minutes in the morning or evening. Consider joining a meditation group once a week to stay motivated. You may also choose to do an online guided meditation.
Meditation is safe to practice, but it has the potential to bring up strong emotions. If you feel it is causing you further angst or turmoil, discontinue the practice.
Remedy- 2: Mantra Repetition
Repeating a mantra or positive affirmation repeatedly can help focus and calm your mind. Mantras are said to produce feelings of relaxation by quieting the mind.
You may choose a mantra in Sanskrit, English, or another language. Search online for ideas or create one that feels right for you. Choose a mantra that you find pleasant and calming. It should be a simple, positive statement in the present tense. A good mantra will allow you to continually focus on the repetition of sound, which will enable you to relax and go to sleep.
Chant the mantra mentally or aloud, keeping your focus on the words. Gently bring your mind back to the mantra each time it wanders. You may also play music with chanting. Feel free to recite your mantra as often as you like. You might choose another mantra to use in the daytime.
Remedy -3: Yoga
Yoga has been found to have a positive effect on sleep quality. Choose a style that focuses more on moving meditation or breath work as opposed to difficult physical movements. Slow, controlled movements allow you to stay present and focused. Yin and restorative yoga are great options.
Strive to do a few longer sessions each week, and at least 20 minutes of daily self-practice. Performing the postures before bed can help you to relax and unwind.
Remedy -4: Exercise
Exercise boosts overall health. It can enhance your mood, give you more energy, aid in weight loss, and promote better sleep.
Participants in a 2015 study exercised for at least 150 minutes per week for six months. During this time, researchers found that the participants experienced significantly fewer symptoms of insomnia. They also showed reduced symptoms of depression and anxiety.
To receive these benefits, you should engage in moderate exercise for at least 20 minutes per day. You may add in some strength training or vigorous aerobic exercise a few times per week. Find the time of day that best suits your needs and that has the most positive effect on your sleep. Take into consideration the condition of your body and exercise accordingly.
Physical injury is possible, but can usually be avoided if you practice with care.
Remedy -5: Drink Warm Milk before Going to Bed
Materials: Milk
Milk helps to sleep better. The contents of milk include tryptophan and amino acid. These two are converted into serotonin which helps the brain calm and function well. For a better result, you can include nutmeg in your milk. Other nutrients you can add are crushed almonds and cardamom.
Other Remedies
Oatmeal
This natural cure is rich in melatonin which can make the sleeping better. You should eat oatmeal on regular basis because it can help you to rid of this problem. Also you can sprinkle 2 tablespoons of flaxseeds in your oatmeal. You should chomp it at night.
Bananas
People who suffer from insomnia should eat banana because it can help to combat it. Banana has an amino acid known as tryptophan that can help to raise serotonin levels and this can help to regulate the sleep patterns. Also it can help to elevate your mood and it will regulate your appetite. Banana has minerals such as potassium, calcium and iron which can help with the sleep.
Chamomile Tea
Chamomile tea is well – known home remedy for insomnia because it has a long history as a sleeping aid. The exact reason for this property of the chamomile tea is not known but there are some scientific studies in which are said that it has compound called apigenin that is responsible for its sedative effect. You should drink a cup of chamomile tea to induce relaxation and sleep. You can sweeten it with some honey and a pinch of cinnamon.
Fenugreek Juice
Fenugreek is home remedy which can help to reduce dizziness, insomnia and anxiety. You should mix together 2 teaspoons of juice extracted from fenugreek leaves and you should one teaspoon of honey. You should consume this home remedy on daily basis.
Hot bath
One of the best home treatments which can help you to treat insomnia is to take a hot bath or shower about 2 hours before you go to bed. This home remedy will relax your body and it will soothe your nerve endings. If you want to make this home remedy even more effective, then you should add a few drops of soothing essential oils like lavender, rosemary, chamomile or lemon balm to the bath water.
Preventions
Good sleep habits can help prevent insomnia and promote sound sleep:
- Keep your bedtime and wake time consistent from day to day, including weekends.
- Stay active — regular activity helps promote a good night’s sleep.
- Check your medications to see if they may contribute to insomnia.
- Avoid or limit naps.
- Avoid or limit caffeine and alcohol, and don’t use nicotine.
- Avoid large meals and beverages before bedtime.
- Make your bedroom comfortable for sleep and only use it for sex or sleep.
- Create a relaxing bedtime ritual, such as taking a warm bath, reading or listening to soft music.
