HOME REMEDIES FOR INSOMNIA

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Insomnia has been reported as one of the major issues faced by many people. It is known to have an effect on one’s ability to function normally and actively. 

It is a mental health disorder and in common terms, it is known as sleeplessness. Insomnia needs medical attention but immediate symptoms can be eased with home remedies. This article is focused on Home Remedies for Insomnia.

What is Insomnia?

Insomnia is known as a state of sleeplessness. A person who is insomniac faces an inability in falling asleep, even if he sleeps the quality of sleep is very low, and faces the inability in maintaining sleep. 

The quality of sleep is very low in insomnia and it severely affects the quality of life of the individual. 

Insomnia can be divided into categories-

  • Acute insomnia: symptoms of insomnia for less than 3 weeks
  • Chronic insomnia: symptoms of insomnia for at least a period of 3 months or more.
  • Comorbid insomnia: symptoms of insomnia along with any other medical condition
  • Maintenance insomnia: difficulty in maintaining sleep.

Home Remedies for Insomnia-

  • Regular Exercise– Keeping up with regular exercise, that will help in relieving muscles and creates a sense of tiredness and hence induce sleeping. 
  • Meditation– Mindfulness is achieved through the medium of meditation. It allows people to relax and when you feel relaxed it gets easier for you to get some sleep. 
  • Massage– a light massage with light hands can help in relaxation and stimulation of senses. That will help in fighting insomnia.
  • Chamomile Tea– it is known for providing relaxation to the body and mind of the individual. Sleep is automatically induced by the body when a person feels relaxed. So, trying a cup of chamomile tea the next time you feel stressed might work wonders for you.
  • Lavender–Lavender is known for its effective result in treating insomnia. Message with lavender oil or take capsule orally for effective results in treating insomnia
  • Herbs– a few herbs like lemongrass, lemon balm, hops, passionflower are known to be effective in treating insomnia. 
  • Magnesium– magnesium taken orally helps in muscle relaxation and also helps in inducing sleep. It is also known as a stress reliever. 
  • Develop Sleep Hygiene– this includes developing habits that are suitable and helpful in sleep. This is completely focused and deduced for creating an atmosphere for a sound sleep. So next time you encounter trouble sleeping, look around yourself, and try fixing a few things.
  • Relaxation Techniques– Practicing deep breathing and muscle relaxation helps in elevating body mechanisms and helps in sleep enhancement.

Treatment for Insomnia-

  • Medication– medication is available for the treatment of insomnia. But medication should be taken after consultation with your doctor. Ramelteon, quazepam, zolpidem are some examples. 
  • Light Therapy– it is done to stimulate the circadian rhythm of the body so that the person adapts to healthy sleeping habits. 
  • Stimulus Control Therapy– it is focused on eliminating the factors that act as the barrier in sleep.
  • Cognitive-Behavioral Therapy– it is primarily based on behavioral modification. That helps in replacing unhealthy behavior with healthy behavior. 
  • Hypnosis– some people may call it over the counter treatment, but it has been proven effective in dealing with insomnia. A psychologist who is authorized in hypnotism can be very helpful in the process.
  • Aromatherapy– this is a new emerging trend in therapeutic aid. It works with the stimulation of the senses of an individual and allows them to relax. This process thus helps in treating insomnia.
  • Sleep Restrictions– in this method the person is forced to stay awake. The person gradually feels tired and adapts to a healthy sleep cycle. This may be continued if the issue persists. 
  • Acupuncture– This is a helpful therapeutic intervention, which has been proving helpful over years. You should not opt for this if you fear needles though.

 Let’s Discuss the Potential Causes of Insomnia-

  • Lifestyle–the way we live says a lot about us and a lot of things in our life is based on how we live. Making a few changes in lifestyle, for instance, waking up early, sleeping early, avoiding afternoon naps, restricting the use of electronic gadgets in bed can lead to insomnia. 
  • Drug Withdrawl– When someone has a drug addiction and wants to discontinue the use of drugs. They start with the process of deaddiction. In the process of deaddiction, the person goes through episodes of sleeplessness in the initial phases of deaddiction. unpaid attention to the symptoms can escalate into insomnia.
  • Diet– our diet plays a very important role in our life. Including food items in your diet that are unhealthy for the body, for instance, alcohol, caffeine, nicotine, preservatives may influence the sleep cycle and trigger insomnia.
  • Stress– stress creates a stage of hyperarousal in the body. When you are stressed your body tends to overwork itself. Your metabolism starts overworking. Stress is not good for health and is a root cause of many mental health disorders. Try avoiding stress for any particular reason be it work, personal, social, etc. Stress will only push you towards health problems and won’t actually reduce them. So, wave goodbye to stress.
  • Medication– insomnia may be due to the consumption of any other medication. Several anti-depressants are responsible for creating symptoms like insomnia. So, insomnia may be a side-effect of a medication you are on. 
  • Old Age– With age people usually faces issues in falling asleep or maintaining a regular and healthy sleep cycle. People of older ages suffer various health issues that actually makes them more vulnerable to insomnia. Older people can often be reported complaining about not getting sound sleep. Often due to the caring style, their body loses the sense that is related to circadian rhythm and hence complains about inability in falling asleep.
  • SleepDisorder– people going through sleep disorders like sleep apnea, sleep terror, sleepwalking, often complain about not getting proper sleep. They develop a feeling of threat, if they sleep, they will go through the symptoms of their respective disorder. That is why they often try and avoid sleep. Hence, encounters insomnia. 

Let us Focus on the Symptoms of Insomnia Now.

  • Facing difficulty in falling asleep
  • Inability to stay asleep 
  • Irritability
  • Lack of attention
  • Mood swings
  • Fatigue  
  • Lack of concentration
  • Lesser interest in daily activity
  • Not getting enough sleep 
  • Poor sleep quality 

Other Sleep Disorders?

  1. sleep apnea– the inability to breathe properly while sleeping. The person feels patterns of pauses in the breathing. Sleep apnea can be of two types, central sleep apnea, and obstructive sleep apnea. 
  • Central sleep apnea- when restriction in-breath is due to lack of coordination between brain and muscles 
  • Obstructive sleep apnea- when the restriction felt, is due to the physical state of the individual. 
  1. Restless Leg Syndrome– this sleeping disorder is more common in females. Most women have restless leg syndrome at the time of pregnancy which is neutralized after delivery. Restless leg syndrome is the continuous movement of the leg in sleep. The movement of the leg is continuous and may be troublesome at times.
  2. Narcolepsy– This in simple terms can be termed as sleep attacks. A person feels extremely sleepy at any point in time and falls asleep right there and then.
  3. Parasomnia– parasomnia can be briefed as abnormal behaviors and movements during sleep. It is accountable for inducing insomnia at times. Sleepwalking, sleep terror, nightmares, teeth grinding, bedwetting are a few features of parasomnia. 

Conclusion

Sleeping disorder can be troublesome for an individual. They are held responsible for various physical issues. 

Insomnia can be a major issue since it’s not just sleeplessness, it leads to furthermore issues.

When you are not mentally healthy, you can’t be physically healthy. It is as important to work on mental health as it is to work on physical health. 

Physical health issues may be visible to you, but mental health issues are only highlighted when they reach extreme levels.

Insomnia can be easily treated with medical aid. Though in cases of acute insomnia, when symptoms of insomnia are for less than 3 weeks, home remedies can work wonders. 

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