There are many people who struggle with their sleep issues. They wake up in the middle of the night often and then lie awake for hours. They are unable to get back to sleep. These are some of the many characteristics of insomniacs. They face difficulty in falling asleep. It takes a toll on their energy levels as well as mood, productivity and health. Those who suffer from chronic insomnia have a persistent problem falling asleep and it leads to ongoing health problems as well. However, it is necessary to identify the main cause that is causing the insomnia and to realize its symptoms. That can then put a stop to the insomnia problem and help one to get their life back on track.
Causes Of Insomnia
The causes of insomnia can be several. It is a common sleep disorder but the causes or the underlying reasons that trigger such sleep disorder may vary from one person to another.- Stress is found to be the underlying factor for many who suffer from insomnia. Those who are stressed and fatigued might not be able to fall off to sleep even though they feel exhausted. That is a common cause of insomnia.
- Depression is seen to be a common cause of insomnia. It is associated with a feeling of hopelessness or feeling emotionally flat
- Chronic feelings of anxiety or worry are also causes of insomnia. Those who are bound to such feelings on a chronic level usually suffer from insomnia
- Medical conditions like chronic pain, asthma, cancer and other disorders like sleep apnea and others can lead to insomnia
- Psychological problems like traumatic experiences could lead to insomnia
Symptoms Of Insomnia
The symptoms of insomnia are common and persistent in those who suffer from such disorders:- They face difficulty in falling asleep even though they are feeling exhausted
- Sleep breaks frequently through the night
- Trouble falling back to sleep
- Relying on sleeping pills to get a full night sleep
- Drowsiness through the day or fatigue
- Difficulty in concentrating in one’s work
Natural Remedies To Get Rid Of Insomnia
There are many home remedies that one can try in order to get relief from insomnia. As it is a disorder which can bring on many adverse effects with prolonged condition, it is imperative that the condition be addressed with natural remedies at the earliest to find a long term relief from the condition.- Getting Comfortable
- Sleep in a quiet environment
- Sleep in comfortable bed
- Ensure A Quiet Environment
- Listen to soothing music
- Do not have loud noises or bright lights on when you are about to sleep
- Get The Right Bedding
- Ensure that the mattress is spongy and soft
- The pillows should be big and large enough to support the head and the neck and allow one to sleep without any discomfort
- Ensure No Lights
- No lights allow the eyes to close easily
- It helps the mind to reduce in alertness and induce sleep
- Make Some Rules For The Bedroom
- No arguments
- No television
- No work
- No food
- Limit The Use Of Caffeine
- It is a known stimulant
- It is known to promote sleeplessness and anxiety levels
- Limit The Intake Of Alcohol
- Alcohol is known to interrupt the sleeping patterns
- Even though alcohol is known to have a sedative effect, when it wears off then the rebound effect makes one find it difficult to fall back to sleep
- Keeping A Normal Bedtime Schedule
- Keeping to a proper bedtime is important
- Waking up at the same time everyday will help one maintain the routine
- Bath Time Rituals
- A warm and soothing bath helps to soothe the nerves of the children
- Reading them bedtime stories will help them to relax
- Indulge In Chocolate Cookies
- A chocolate chip cookie will act as a sedative
- Milk and cookies is considered as a great combination to lull oneself to sleep
- Milk As A Natural Sedative
- Honey is known to have a sedative effect like sugar but it is less harmful as for diabetic persons
- A spoonful added to warm milk will help one to sleep well and avoid having to take up synthetic and chemical sleeping pills
- Consider Having A Bedtime Snack
- A piece of toast
- A chocolate or a small desert item
- Certain Chemical Containing Food Help
- Cottage cheese
- Chicken
- Turkey
- Tuna
- Soybeans
- Supplements Containing Melatonin
- One could consume supplements that help to increase melatonin in the circulation
- The supplements should be taken under doctor’s supervision
- Resorting To Medicinal Herbs
- Herbal decaffeinated tea
- Herbal supplements containing valerian
- Increase Stress Releasing Exercise Regime
- It is necessary to increase the activity levels in the body
- It is necessary to do regular exercises to release stress and fatigue
- Maintain A Sleep Journal
- Maintain a sleep journal
- Note down what method works best or least and try to repeat the effective ones
- Try Meditation
- Regular yoga, meditation and relaxation techniques will help one to relax
- Blood circulation will improve and one will get better sleep