Insomnia is a condition in which there is a problem with falling asleep or staying asleep. It is a sleep disorder which can affect people of all ages but it is more predominant in the elderly and in women. It may be a primary problem or may be due to other causes. This condition affects the ability of the person to function during daytime and affects the health, energy and quality of life. Chronic insomnia can lead to depression, irritability and heart diseases. However certain lifestyle modifications and home remedies can ensure that you get a good nights’ sleep.
Stressful events such as death or illnesses in the family, loss of job or worries about school, health and family can lead to insomnia. Anxiety disorders can disrupt sleep. Worrying about not being able to sleep can aggravate this condition. Depression can also be a cause for insomnia. Difficulty in breathing, frequent urination, arthritis, lung disease, over active thyroid, acidity, Parkinson’s disease and Alzheimer’s disease can lead to insomnia. Changes in the surroundings or schedules can affect the body rhythm making it difficult to sleep. Irregular timings for sleep, uncomfortable sleeping arrangements, stimulating activities before sleep may result in sleeplessness. Certain medications may interfere with sleep. Caffeine, nicotine and alcohol can cause sleep problems. With age there is a change in the sleep patterns and health and this can lead to insomnia. Hormonal changes and pregnancy can also interfere with sleep. The symptoms of insomnia include difficulty in falling asleep, waking up during the night, awakening early, not feeling refreshed after sleeping, tiredness during day time, difficulty in focusing, memory problems, difficulty in driving and tension headaches.
Insomnia Home Remedies:
Home remedies are very helpful for combating insomnia.
- Herbal teas like chamomile, basil or marjoram can help to calm down and ease stress.
- Elderberry flowers relax the nerves and induce sleep and the elderberry tea can be consumed before bedtime.
- Bee balm is a mild sedative and calms the nerves. Boil some leaves in water and drink before bedtime.
- Rosemary tea is also an effective remedy for insomnia.
- Valeria tea is a natural aid for inducing sleep.
- Avoid consuming heavy meals at night.
- Lettuce has calming effect and can be eaten for dinner.
- Mandarin oranges are sleep inducing and can be eaten with dinner to combat insomnia.
- Massage the temples with lavender oil for relaxation.
- Take a warm bath with drops of chamomile oil for relaxation.
- Ensure that the bedroom is dark, quiet and cool to prevent any disturbances while sleeping.
- Adopt a regular schedule for sleep to get a sleep rhythm.
- Avoid vigorous exercise or stressful situations before going to sleep.
- Try to avoid caffeine, alcohol or nicotine at bedtime.
- To increase the production of melatonin use low wattage lights at night.
- Listen to calming music before going to sleep.
- Exercise regularly in the daytime.
- Avoid napping during the day.
- Eat bananas before going to bed. It contains an amino avoid used to make serotonin which can help you sleep.
- Drink some warm milk with honey to combat insomnia.
- Spicy or sugary foods at night time can irritate the stomach and interfere with sleep.
- Passion flower can be taken as a mild herbal sedative.
Insomnia is a highly disturbing condition. It leaves the person drained and exhausted and affects the work and other activities of the individual. Medication for sleep can become addictive. Hence, adopt these self-care measures and herbal home remedies to get a peaceful nights’ sleep.