After a long hectic day, having a sleep at night is really very important in everyone’s life. Sleep makes you feel better, boosts your mood, banishes your under-eye circles and prepares you for the better next day. Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind and almost everything in your life.
But what if you want and try your best to sleep, but fails to have a proper sleep? Improper sleep for 2-3 days due to some tension or pain is normal. But when the problem becomes constant, it is called insomnia. Insomnia becomes a real nightmare as the clock ticks on into the night and you’re awake to notice that.
What is Insomnia?
Insomnia is basically a sleep disorder that is very common in today’s fast-running world. People who suffer from insomnia have trouble falling asleep, staying asleep or both. This sleeping disorder leads to daytime sleeping, lethargy and a feeling of unwell both mentally and physically. Insomnia commonly occurs in adult females than adult males. Some people are more likely to suffer from it than others. These include: travelers, drug users, shift workers, menopausal women, people with mental health disorders, pregnant women, young adult students and the elderly.
Types of Insomnia
There are mainly two types of insomnia: Acute insomnia and Chronic insomnia. Acute insomnia is also called short-term insomnia and its symptoms last for a few days to some weeks. It occurs due to stressful situations like stress at work, family pressures or a traumatic event. On the other hand, chronic insomnia lasts for a month or longer. In most cases, chronic insomnia is secondary, which means it results from the side effects of other problems or comes as a symptom of another problem. Acute insomnia is not due to medical problem, medicines or other substance.
Insomnia is not that difficult to diagnose. Here are some common signs and symptoms of insomnia listed below:
- Difficulty falling asleep at night
- Awakening earlier than desired
- Daytime fatigue and sleep
- Anxiety, depression and irritability
- Tension headaches
- Gastrointestinal symptoms
- Poor concentration and focus
- Tiredness and sleepiness throughout the day
- Not feeling fresh when you wake up in the morning after a short sleep and more.
Insomnia can be caused by some physical as well as psychological factors. It is commonly caused by the following factors:
- Biological changes like jet lag, high altitudes, noisiness, hotness and coldness
- Psychological issues such as anxiety and depression
- Hormonal changes during pregnancy and menopause
- Medical conditions such as Asthma, Chronic Pain, lower back pain, Gastrointestinal problems, Arthritis and sinus
- Certain medications that are used for cholesterol, blood pressure, antidepressants, diabetes, etc.
Effect of Sleep Deprivation
Insomnia or also called sleep deprivation can have minor to major effects on your health. Its minor effects may include tension headache, stress, sleepiness throughout the day and lack of concentration. But the major effects of insomnia are not negligible. These may include accidental death, impaired brain activity, moodiness, Hallucinations, Micro sleep; type -2 diabetes, heart disease, high blood pressure, weight gain, weakened immune system, cold and flu, etc. So it is important to take the problem seriously and get the treatment by time. Following are some of the best home remedies for insomnia.
Warm Milk with Honey for Insomnia Treatment
Warm Milk with Honey for Insomnia treatment is one of the best and cheapest formulas. Milk is a rich source of calcium, vitamin D and potassium. Calcium and vitamin D help build strong, healthy bones. However, people sometimes drink warm milk to promote relaxation and sleep. While a cup of warm milk is no sleep serum, some substances present in milk are associated with improved rest. Honey and milk have both been traditionally used as remedies for insomnia and sleeplessness. You will need warm milk into a cup and add two tablespoons of honey. Stir it well. Drink regularly before going to bed at night.
Chamomile Tea for Insomnia Treatment
Chamomile acts as a sleeping aid as it contains the compound apigenin which has sedative effects. Chamomile tea, a derivative this chamomile flower, is golden in color and has a delectable, fruity flavor. This scrumptious herbal remedy eases various health-related concerns such as intestinal and stomach disorders, anxiety, insomnia, mouth ulcers, and much more. Simple process is boiling a cup of water and then adds a teaspoon of chamomile herb. Let it cover and steep for fifteen minutes. Strain and drink regularly this tea regularly for a peaceful sleep. Add a pinch of cinnamon and a little bit of honey as per the taste.
Apple Cider Vinegar for Insomnia Treatment
Apple cider vinegar contains amino acids, which help to get relief from fatigue. Apple cider vinegar helps to break down fatty acids that release tryptophan, which also helps to get natural sleep. Honey helps to raise insulin levels and releases serotonin, which regulates the sleep cycles. Mix two teaspoons each of organic apple cider vinegar and honey in a glass of warm water. Drink this before you go to sleep. Repeat the process regularly for better result. Acetic Acid is a Potent Antimicrobial and Can Kill Some Types of Bacteria.
Green Tea for Insomnia Sleep Disorder
The leaves of Camellia sinensis are rich in biologically active molecules, especially antioxidant compounds, called polyphenols. Epigallocatechin gallate is the most powerful polyphenol found in green tea, which is thought to be responsible for most of the healthful properties linked to green tea. Green tea also contains caffeine, flavonoids, volatile oils, alkaloids, polysaccharides, vitamins and mineral. Green tea contains L-theanine, an amino acid which helps to combat anxiety that interferes with sleep. It helps to reduce the stress levels and helps you relax. Drinking this green tea regularly helps to get regular and natural sleep.
Fenugreek Juice for Insomnia Treatment
Fenugreek Juice has anti- inflammatory, expectorant and hepatoprotective qualities. It is highly beneficial for insomnia. It is also rich in dietary fibre. Fenugreek acts as a sleeping aid which helps to get natural sleep and prevent insomnia. Wash fresh fenugreek leaves thoroughly with warm water. Remove any roots. Chop large bunches of fenugreek into smaller pieces. And put into the juicer and make a juice. Combine 2 teaspoons of fresh fenugreek juice and one teaspoon of honey. Consume it daily before going to bed. It is very easy and simple process for insomnia.
Banana for Insomnia sleeping problems
Bananas are packed with potassium, a mineral that serves as a muscle relaxant, which can help your body feels ready to fall asleep. One large banana contains 487 milligrams of potassium, roughly 10 percent of the adequate intake of this mineral for adults. The fruit is also a source of melatonin, which is often known as the “sleep hormone. Bananas are rich in carbohydrates, which help promote sleep. The minerals and amino acids in a banana help relax your body. For insomnia treatment eat a banana before going to bed. Repeat regularly for better and faster results.
Oatmeal for Insomnia Sleeping Disorder
Oatmeal is not just a breakfast meal. It should also be a nighttime meal because it can help you sleep. Oatmeal is a good source of complex carbohydrate. It does not produce the sugar high common with sugary foods. In addition, it does not keep the digestive system active for long. Oatmeal is also a good source of calcium, magnesium and potassium. These nutrients can help relax the body and ease it into a good night’s sleep. Eat oatmeal by adding two tablespoons of flaxseeds night time regularly. Oatmeal is easily available in the market.
Music Therapy for Insomnia Treatment
Music Therapy is very easy and enjoyable for insomnia. Music has been used since ancient times as a healing tool. Evidence of this appears in the writings of Aristotle, Plato, and Pythagoras. Today, science can prove the positive benefits of music therapy for a multitude of conditions, including insomnia. Music has been shown to improve sleep quality and duration, as well as reducing the amount of time it takes to fall asleep. For longer sleep, it must be music that slows and relaxes the mind. Slow, classical music that has roughly 50-60 beats per minute works the best. Not only will you fall asleep faster, you will sleep longer.
Acupuncture for Insomnia Treatment
Acupuncture is commonly used in treating insomnia in China, and clinical studies have shown that acupuncture may have a beneficial effect on insomnia compared with Western medication. A preliminary report in 2004 found that in patients with anxiety, acupuncture increased nighttime melatonin production and total sleep time. The patients who received acupuncture also fell asleep faster, were less aroused at night, and were less stressed. The researchers concluded that, “Acupuncture treatment may be of value for some categories of anxious patients with insomnia. Another study found that acupuncture improves sleep quality in patients with HIV, among whom sleep disturbance is a common problem.
Almonds for Insomnia and Sleeping Problems
Almonds are one of the best foods for treating insomnia since they are excellent sources of magnesium, which is a natural muscle relaxant and contains anti-stress properties. Almond is an excellent source of calcium, which helps the brain make melatonin. Almond is rich in B vitamins, calcium, iron, zinc, potassium and magnesium. These are nutrients that help regulate brain activity, relax the muscles and increase the secretion of sleep-inducing compounds such as melatonin. Almond can help regulate your blood sugar levels. By preventing wild fluctuations in blood glucose level, this nut allows the body to enjoy restful sleep. Eat a handful of almonds throughout the day. Eat regularly to get good sleep.