Insomnia

Insomnia

Have you experienced sleepless nights even though your day went favorably with all the goodness that this world can offer? Or you might have tried to sleep for hours, closing your eyes real tight, counting sheep, and even listening to classical music just to put yourself to sleep but just could not. Since sleep plays a very important role in man’s life, then having a condition that prevents you from sleeping could surely drain you from your strength. In fact, sleepless nights are among the contributors to stress. Constantly suffering from this condition could mean that you are suffering from insomnia.

What is Insomnia?

Insomnia is a condition whereby one is unable to sleep. The elderly are those who usually suffer from this condition, and the number of sufferers has just kept on increasing, as per the number of prescriptions that physicians give to treat insomnia. Sleep would always vary from one person to another. Some people feel refreshed with just 4 – 5 hours of sleep. There are also some who would require 7 – 8 hours of sleep. As one gets old, his ability to a quality and continuous sleep diminishes as well. The older one gets, the lesser he sleeps.

Insomnia deprives the body from the mental rest that it needs. The daily activities of people who suffer from insomnia are usually affected. When this becomes frequent, it would become truly hazardous for the health. Those living in the upper class of society are more affected by insomnia compared to others.

What Causes Insomnia?

Insomnia is caused by emotional and mental disturbances, as well as some errors in the diet.

Mental disturbances:

• Anxiety
• Problems and worries
• Being overexcited
• Being overworked
• Resentments that are suppressed
• Bitterness
• Anger

Causes brought about by errors in the diet:

• Constipation
• Overeating, especially at night
• Dyspepsia
• Taking in a lot of tea and coffee before sleeping. Other foods that have high caffeine content are culprits too.
• Going to bed hungry

Other causes:

• Smoking
• Thinking about not getting the right amount of sleep. The more you think, the more sleepless you will get.
Diagnosis, Signs and Symptoms of Insomnia

Some symptoms that you need to watch out for in case you suspect yourself as suffering from insomnia.

• Change in sleep patterns.
• Not getting the quality sleep that you need
• Memory lapses
• Inability to concentrate on daytime.
• Loss of coordination
• Emotional instability

Remedies, Treatment and Cure for Insomnia

Usually, people who lack sleep, or find it hard to sleep, would resort to sleeping pills. However, sleeping pills have never been an option in treating insomnia. In fact, it could become a very bad habit especially when it is taken in continuously. Some side effects of taking sleeping pills include low I.Q., skin rashes, indigestion, poor appetite, high blood pressure, liver problems, and lowering the brain’s alertness. This could even prove fatal when taken excessively.

Some Tips to Get to Sleep

• Follow the “Early to bed early to rise” rule. This is an old saying, which is very effective in today’s times. Sleeping 2 hours before midnight strikes is better than getting 4 hours of sleep after. In fact, a lot of students who take their examinations commit this error, where they would stay up late until the wee hours of the morning, drinking tons of coffee. This is not good since it would not allow you to concentrate during examination time.
• Do not force sleep. The more you try to think of sleep, the more difficult it will be for you to fall asleep.
• Try to think of a blank black wall and some happy or cheerful thoughts.
• Get into your most comfortable bedtime clothing and relax.
• Avoid lying on your back, but lie on your side.

Exercise

• Do some active exercises during daytime. This could help in eliminating lactic acid from the body, which has been linked with stress.
• Do exercises regularly. This could result to certain hormonal changes, which are beneficial for the body, especially to the sleeping pattern. Some good exercises are jogging, swimming, walking, and skipping. Make sure not to overdo it as it could overstimulate the body.

Diet for Insomnia

• Always stick to a balanced diet. That means eating foods coming from the three basic food groups – go, grow and glow.
• You must avoid sugar, white flour products, coffee, tea, cola drinks, chocolate, alcohol and fatty or fried foods.
• Avoid foods that contain additives, or those chemicals that are used to preserve foods.
• Food colouring has to be avoided too, as well as those that are meant to add flavour artificially.
• Do not use salt excessively. Strong condiments have to be avoided as well.
• Eat fruits and vegetables most of the time.
• Go for whole cereals and seeds, and add some unsweetened organic yoghurt.
• Drink milk before getting ready for bed. Milk contains tryptophan, an amino acid, which helps in inducing sleep.

Meditation for Insomnia

• Yoga can help in getting the mind and body to relax.
• Indulge in hydrotherapy as this is also known to treat insomnia. You can go for a hot foot bath or apply hot packs to spine before going to bed.
• Practice regular relaxation methods. Do some meditation techniques by doing everything slowly, such as when you are eating or talking. You can also indulge in any hobby

Vitamins for Insomnia

• Take Vitamin B-complex, along with Vitamins C and D. Studies have shown that people who suffer from insomnia are deficient from these vitamins.
• Also take in magnesium and manganese, along with calcium, zinc and potassium.

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