As per a poll conducted by National Sleep Foundation in 2002, approximately half the adults suffer from insomnia or sleeplessness; with varying degree of severity. There are several different causes of insomnia ranging from medical to psychological and effectiveness of home remedies and natural treatment often varies, depending upon the cause. However, making an effort to improve sleep naturally and opting for natural sleep aids is very important, given that, sleeping pills have a tendency to make you addicted to them.
It is very important that you ascertain the causes of insomnia and try to mange it effectively.
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| Insomnia Sleep Disorder |
What is Insomnia and Sleep Disorders?
Insomnia is the inability to fall asleep, not able to stay asleep or constantly waking up earlier than planned. Sleep disorders that last only for a couple of nights does not mean you have insomnia. Chronic sleeplessness and sleep disturbances, lasting for months or years characterizes insomnia.
Depending upon the duration of insomina, it is further classified into transiant ( symptoms present for less than a week), acute ( symptoms present for less than a month) and chronic (symptoms present for more than a month).
Depending upon the duration of insomina, it is further classified into transiant ( symptoms present for less than a week), acute ( symptoms present for less than a month) and chronic (symptoms present for more than a month).
Some of the key symptoms common across all forms of insomnia include,
- Difficulty in falling asleep
- Cannot sleep all night
- Wakes up frequently and / or too early
- Fatigue and generalized weakness
- Anxiety and irritability
- Inability to concentrate
Causes of Sleeplessness and Insomnia
There are several causes that are linked with sleeplessness and insomina. Some of the leading causes include,
- Hormonal imbalances and conditions like restless leg syndrome contribute to sleeplessness.
- A major illness, emotion turmoil or trauma and psychological upheavals are significant factors
- Physical pain may contribute to sleeplessness as well.
- Dietary factors lays an important role in sleep disorders; so does your lifestyle pattern
- Certain psychotrophic drugs and medications can also trigger the onset of some of the symptoms.
- Medical conditions including neurological disorders, hypertension, dementia, etc are also linked with the condition.
It is very important that you ascertain the causes of insomnia and try to mange it effectively.
Home Remedies for Sleeplessness and Insomnia
Here are some natural herbal remedies considered beneficial in the management of sleep disorders and insomnia,
Here are some natural herbal remedies considered beneficial in the management of sleep disorders and insomnia,
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| Chamomile Tea Induces Restful Sleep |
- Valerian: Valerian is a potent sleep inducer. It soothes frayed nerves and promotes good, sound sleep. 250 to 500 mg at bedtime is recommended. Taper off your dosage once you start seeing improvement.
- Chamomile tea: chamomile tea is another very effective sleep aid. It encourages relaxation and repose and greatly reduces stress, thus making it easier to fall asleep. Have 1 cup of chamomile tea every evening.
- St. John’s Wort: this herb is known to increase the levels of sleep inducing chemical serotonin; it eases anxiety and anguish and helps you to have a peaceful sleep.
Among the various natural insomnia remedies are dietary supplements; they promise you quick and peaceful sleep without the threat of any side effects.
- Calcium and magnesium supplements: experts recommend having calcium and magnesium supplements before bedtime. Occasionally, a deficiency of calcium and / or magnesium is known to trigger
- Vitamin B complex: take a vitamin B complex twice daily. Vitamin B is known to ease stress and anxiety; it also soothes the nervous system and helps you to calm down.
Natural Treatment to Improve Sleep
Aromatherapy is an effective tool to combat insomnia. Several essential oils have proved to be decidedly useful in the management of sleep disorders; they bring on restful and sound sleep.
Sprinkle a couple of drops of Lavender essential oil on the pillow.
Before retiring to the bed, take a warm bath; not hot, just warm. Add Lavender, Frankincense or Chamomile essential oil to the water.
In addition to the various home remedies and supplements, there are certain lifestyle tips that can help in the cure of insomnia and induce sleep. Here are some of the tips,
- Exercise at least thrice a week; it banishes stress and helps you sleep soundly through the night. Yoga poses are also beneficial to relive stress and improve sleep. However, never exercise in the evening and night, it makes you alert.
- Stick to a fixed sleep pattern.
- Use your bed only for sleeping, not to eat or watch television.
- Steer clear of alcohol, tobacco and caffeine.
