Natural Remedies To Fight Insomnia
Sleepless nights and tired, grumpy days are not fashionable anymore. Get your sleep, look better, live longer. Here’s how to fix that insomnia.Are there times when try as much as you can, you still can’t sleep? Yeah, me too. And no, it’s not the first rush of love. Not for me, anyway. It’s insomnia.
You know you have insomnia when you can’t get the amount of sleep you need to be able to wake up well-rested, refreshed, and rejuvenated. The number of hours don’t matter, the quality of sleep does. Insomnia, if left unchecked, can become chronic and can cause serious health issues. Tick-tock was never so sinister, eh?
Insomnia can be caused by a wide range of conditions as well as lifestyle factors. These include irregular sleeping habits, certain dietary factors, some psychiatric and medical conditions, unhealthy sleep habits or certain biological factors. Recently, experts have started to speculate on the possibility that insomnia could be a problem of your brain being unable to stop being awake. Your brain has a sleep cycle and a wake cycle, which work in such a way that when one turns on, the other on automatically turns off. Researchers suggest that insomnia could be a consequence of a problem with either part of this cycle: too much wake drive or too little sleep drive.
The medical causes of insomnia include blocked sinuses or nasal allergies, Stomach problems like reflux, thyroid problems, asthma, arthritis, chronic pain, and lower back ache. Sometimes taking certain medications can also lead to insomnia. These include the ones for common cold, high blood pressure, heart disease, thyroid disease and depression. Insomnia could also be a symptom of certain underlying sleep disorders. For example a disease condition known as restless leg syndrome could cause insomnia. Another sleep disorder known as sleep apnea can cause insomnia. In sleep apnea, the airway gets partially or completely obstructed during sleep. This makes the person wake up repeatedly and briefly throughout the night. Sometimes simple triggers can impact your sleep and lead to insomnia. It is best to avoid such triggers. Avoid bright lighting around bedtime, try and limit the use of gadgets, TV’s and computers half an hour before sleep or try some relaxing teas to get a good night’s sleep.
Here are few lifestyle changes that can help you in coping with insomnia effectively: Exercise – Exercising not only tires your body out for bedtime, it also reduces depression, and gives you more energy through the day.
1. Be comfortable –
Make sure you have the right mattress and pillow, and that the temperature is just right. Switch off all light sources and eliminate all noise. If that isn’t possible, wear earplugs. If your bedroom is dark, cool, and quiet, your sleep will be better than if it isn’t.
2. Relax before bed –
An hour or so before you go to bed, try a relaxing activity. Whether it’s listening to music, reading, or a long hot bath, do what you enjoy. Calming your mind and body before you get into bed will prep your body for sleep.
3. Relax before sleep –
If you’ve got into bed and can’t fall asleep however many sheep you’ve counted, try and do something complicated, such as mental mathematics. The more difficult it is, the more you’ll use your brain for something other than your thoughts.
4. Stretch –
During the whole day, our muscles can become overused and stiff. Stretch, or indulge in a little yoga before you go to bed, so that both your muscles and mind are relaxed. You can also try deep breathing, and meditation.
5. Have sex –
We saved the best for the last! Having sex releases different hormones for men and women, all of which help in getting a deep and restful sleep.
There are also a few home remedies for insomnia that can try:
1. Warm milk –
Calcium helps the brain make melatonin, which is a hormone that regulates the sleep and wake cycle. Add turmeric to the milk for added benefits.
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2. Lavender –
The smell of lavender is very relaxing, and can help you sleep. Try a little lavender oil on your pillow or your wrists, or add a few drops to your bath, and drift off to a peaceful sleep.
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3. Diet matters –
If your diet is lacking in magnesium, your sleep can be affected. Try green leafy vegetables and almonds.
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Apart from all of the above, switch off all electronic devices, including the television, laptop, and your phone. It is best if you don’t have a television in your room, as the room should essentially be used only for two things – sleep and sex. Everything else can happen at someplace else.
Limit your alcohol and coffee consumption to 4 hours before bedtime, as it can affect the quality of your sleep.
If you follow a routine regularly, your body will eventually get used to it, and it’ll get easier to conk off. Try and maintain the routine on weekends as well.
If you still can’t sleep, get up and leave the room. Go for a walk (even if it is inside the house), read, or watch some television. Then come back to bed when you are sleepy.