9 WAYS TO FIGHT INSOMNIA NATURALLY AT HOME

        9 WAYS TO FIGHT INSOMNIA NATURALLY AT HOME

Dear friends, these days millions of people are suffering from the disorder of insomnia. It’s very cruel for anybody to be fully awake when everybody else is enjoying a nice sleep.

Insomnia is the difficulty to fall asleep, frequent awakenings at night or final early awakening. Insomnia has disastrous effect on the body. We feel tiresome, anxious, irritated the next day. It affects us psychologically and physically also.

We cannot concentrate and feel sleepy the next day. Insomnia can lead to obesity, low immunity, depression, anxiety and chronic diseases like heart disease, diabetes and stroke also.

 Lack of sleep can affect our hormones and can result in fatal accidents as we are not alert. So insomnia can make our life hell and we cannot perform or live up to the mark.

Causes of insomnia

The quantity and quality of sleep can be affected by many reasons. Insomnia may be secondary reason due to

1. Any chronic illness like congestive heart failure, chronic pain, arthritis, asthma, acid reflux, Parkinson disease, hyperthyroidism, allergies (sinus).

2. Hormonal changes like at puberty, pregnancy or menopause in woman.

3. Due to drugs and medications taken for the cure of illness.

4. Stress and anxiety can also cause insomnia.

5. Psychological factors like bipolar disorder, depression and psychotic disorders.

6. Stomach disorders, dyspepsia.

7. Overeating or staying hungry at night can also result in insomnia.

8. Watching T.V. or mobile on bed. As the light from the screen can release chemicals delaying our sleeping time.

9. Consuming coffee, tea, cola or alcohol 2 hrs. before sleeping time.

Remedy

   It is very essential to have sound sleep at night if we want to be

physically and psychologically healthy. Going to slumber land is important to spend our next day with full consciousness and vigor. So here are certain natural ways to cure insomnia.

1. Diet

Milk wonder – Milk is effective remedy for insomnia. It acts as a toner and stimulates sleep. It has tryptophan which helps us to sleep. It helps to produce serotonin hormone which has calming effect on us. One glass of milk can be taken before bed time.

Lettuce leaves – These leaves have sleep inducing chemical

  lactucarium In them. So it helps us to go to sound sleep and cure insomnia. These have sedative effect like opium but not result in excitability.

Aniseed – Aniseed is good to cure insomnia. 1 tsp of aniseed can be boiled in one big glass of water for 15 mts. And then can be consumed after adding honey in to it.

Nutrients up to the mark – Certain nutrients like B –complex vitamins, calcium, magnesium, potassium are necessary for the body for proper zzzs. We should consume diet rich of whole cereals, fruit and nuts to meet the requirements of these nutrients. Vitamins B complex should not be consumed at night. As these will interfere with the sleep thus resulting in insomnia.

Calcium and potassium deficiency may cause leg cramps at night thus leading to insomnia. We can consume calcium tablets at night. Consuming diet rich in cereals, pulses and vegetable will help us to get good night sleep. As carbohydrates also help to build serotonin, which helps the body to calm down and cure insomnia.

Avoid coffee and tea – Do not consume coffee or tea 2 hrs prior to your sleep. As these contain caffeine which will interfere with sleep.

Take care of your beverages – Water or any other drink should not be consumed after 8 pm. Drink water in the day. As at night it will result in urination which will disturb your sleep and will lead to insomnia.

Do not eat heavy meals – As heavy meals will interfere with good night’s sleep. So eat light meals of carbohydrate and protein at night. 

Do not sleep hungry also. As it also lead to insomnia.

Avoid junk food and excessive salt – Avoid sugar, white flour and products made from these, fried food, processed food and excessive salt. As these will hamper absorption of important nutrients and will result in insomnia.

Some other measures to cure insomnia

2. Control your stress – Stress is one of the leading reasons which lead to insomnia. We can control stress by retraining our mind and controlling stress. It can also be achieved by breathing techniques, meditation and muscle relaxation.  These techniques will help us to clear our mind of all the tensions and help us to cure insomnia.

3. Exercise – Exercise is very helpful to treat insomnia. As it releases endorphins (happy hormones) which help us to go to slumber land. Exercise should be performed in the morning or evening.

As if we perform it 1 to 2 hrs prior to our sleep, it will keep us awake due to the release of hormones. The more energy we will spend in the day, the sleepier we will feel at night. So guys, get active if you want to cure your insomnia.

4. Follow same rituals- We should go to bed and wake up every day at the same time. On weekends, we are tempted to sleep late night. This is not good for the insomniacs especially. Same ritual will help us to cure insomnia.

5. Comfortable environment – For sound sleep we should see if there is proper darkness in the room. As too much light will hinder with our sleep.

It is also important to maintain proper temperature of the room, if room temperature is too hot or cold it will result in insomnia.

Proper mattresses are also important for us to feel comfortable after day’s hard work and to sleep peacefully.

6. No screen before bedtime – All the gadgets like TV, laptop and mobile should be switched off at least one hour prior to sleep. As these will interfere with the production of melatonin hormone thus leading to insomnia.

7.  Do not worry about sleep – Worrying too much about the sleep will itself result in insomnia. If there is difficulty in falling sleep or you wake up at night then instead of worrying, do some stretching, read book, repeat mantras or meditate. This will surely help to eradicate insomnia from your life.

8. Calm your mind before bed time – Relax and do all the activities slowly. Be mindful while eating, breathing, walking or doing any task. It will help you to slow down. Find out time for your hobby. Work not more than 9 to 10 hrs per day and 5 ½ hrs per week. This routine will keep your mind relaxed and help to treat insomnia.

9. Change your medicines – If any medicines taken for hypothyroidism, heart disease, arthritis or asthma causing any disturbances in your sleep. You can always consult doctor to change the medicine. J