Insomnia is a sleep related disorder which may include sleeplessness or disability to have a sound sleep or just an inability to remain so. Mild insomnia is quite common which may be caused by stress, depression, intake of certain kind of food items that inhibit sleep etc. Mild insomnia also stays for a short duration of time, say a week and subsides as its base cause gets eliminated. Medium infliction of this condition can last from a week to month, whereas severe case of insomnia lasts for months together.
It is important to consult a physician for this condition if it lasts for a month or more. The treatment of Insomnia includes consultancy and use of medication in severe cases. However, it is best managed naturally whenever possible. In this article, we are going to list numerous natural remedies for Insomnia that are easy to use and devoid of any significant side effects.
5 Various Natural Treatments For Insomnia
Use of herbs is a common way of managing and controlling Insomnia. Many herbs are infused with mild sedative effects naturally. Chamomile tea is one of the most common and traditional remedies used for treating Insomnia.
Take this tea just before going to bed for best effects. Valerian root is another common herb that has sedative properties and is recommended for painful and insomniac condition. However, this herb needs to be taken in controlled doses and a proper ayurvedic practitioner must be consulted before taking this herb.
Also, valerian root can interfere with the functioning of other drugs which is why one must be careful while taking it. Magnolia bark makes you drowsy and thus promotes good quality of sleep. It also relieves you of anxiety and agitated mood swings that are usually the causes of Insomnia.
Have you ever noticed how well you sleep when you are dead tired by the end of the day? Well, if you suffer from insomnia then getting tired may be the best way of putting yourself to sleep. However, do not over tire yourself as it can make it more difficult for you to sleep.
Make yourself active in small home chores like cooking, watering the plants etc; you can not even imagine how tiresome these small odd home jobs are. Apart from this technique, go for regular exercising like swimming, brisk walking, running or just shedding some sweat in the gym. If you are not the type who likes to exercise then take up a sport which will not only tire you but be an enjoyable activity for you as well. Yoga is another way of fighting Insomnia effectively.
Yoga not only leads to physical exertion but also relaxes your body and mind through meditation and seep breathing techniques. It is a perfect exercise for your insomnia if it is induced due to stress or anxiety.
Schedule Your Sleep And Sleeping Habits
Irregular sleeping habits can lead to Insomnia. It is always suggested that people who suffer from Insomnia must go to bed at the same time everyday. Refrain from changing the place of sleep or even its time. Your biological body clock adjusts itself to activities that are done everyday at the same time making it easy for your mind to adapt to daily schedule well.
Eat at least 1 hour before you go to bed. An active initial digestion process doe not let you fall asleep easily. Make sure that you keep your room uncluttered and exclusively for sleeping. Do not get your office work into your room. Keep the colour pattern of the room the kind that appeals to you. For e.g. green, whites, cream instead of red, maroon and other sharp shades.
You may also prepare a sleep ritual like taking a warm water bath, changing into your night clothes and reading a book 15 minutes before going to sleep. These kind of activities when done exactly in the same way everyday can tune your mind into sleeping. Assess how comfortable you feel on your bed, whether you find it too soft or hard to sleep on. Make the desired changes in your mattress and pillows, as this can prove to be a big hindrance.
Aroma therapy is a very popular relaxing technique. The best part of this therapy is that except for massaging, you do not need any therapist in using it everyday. Massaging obviously needs a masseuse who uses essential oils and releases the physical stress from the body by rubbing and pressing it on the right points.
Aromas have distinctive effect on our senses, some aromas make us energetic, others soothe us. Therefore, one must choose the right aroma that suits your requirement. For inducing sleep vanilla, lavender, sandalwood are the best aromas. They soothe your senses and relax you.
You can infuse your room with its scent by using either incense sticks or oil diffusers easily available at stores. You may add a drop or two of these essential oils to your bath water also. Soaking in such warm water for 15-20 minutes before sleep can help you in falling asleep. However, refrain from doing so if taking bath refreshes you.
Importance Of Diet And Habits
Diet is an important part of a healthy you. If you suffer from Insomnia then it is in your best interest to regulate healthy eating habits and follow some Do’s and Dont’s. First of all limit your intake of caffeine which promotes wakefulness and alertness. Caffeine is contained in coffee, chocolates and sodas.
Avoid taking heavy meals during dinner time. Time your heaviest meal during breakfast and gradually reduce the quantity and richness with each meal. Alcohol must also be avoided at all cost when suffering from insomnia. It may help to put you to sleep but gives a bad hangover later on. Besides alcohol is unhealthy for you and carries the risk of addiction and dependence.
Smoking also one such habit which affects the quality of sleep. It is the nicotine in cigarettes that causes sleep disturbances. Include a lot of fresh, raw vegetables in your salads and meal preparations. Keep yourself well hydrated at all times.
Caution: Please use Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.