Hello Friends,
So,The other day I was chatting with one of my friends.And when We exchanged goodnights and Byes, He told me he has a meeting with his dear friend Insomnia now.I felt concerned and told him I will write a article about Insomnia and Its Cure.Past 3 days I was continuously studying about Insomnia and its cure.And I finally found some good infos worth sharing.
So, My friend this article is dedicated to you and to all my friends who are suffering from Insomnia.
Why do we sleep??
Well I don’t want to sound like a biology teacher here. In simple terms we sleep to gain relief,to heal from the hyperactive state so that we can restore our energy and may function normally - both physically and mentally.
What is Insomnia??
As per Wikipedia, Insomnia, or sleeplessness, is a sleep disorder in which there is an inability to fall asleep or to stay asleep as long as desired
Reasons of Insomnia
There can be too many reasons behind Insomnia.Some of the key reasons are :
- Physical Discomfort (hot,cold weather,light,noise)
- Working Late at night.
- Cigarette Smoking
- Caffeine Intake at evening or before going to bed
- Stress/Anxiety
- Certain Medication
- Lack of Exercise.
- Doing work on bed in laptop
- Watching TV Late
- Going to sleep hungry
- Heavy Eating at night.
- Chronic Pain
- Withdrawal of Chronic Habits(like smoking,drinking)
- Obesity
- Fever
The Effects of Insomina
Studies shows that an adult person need a minimum 7-8 hours of sleep per day. An insomniac person can sleep hardly 3-4 hours at night.In a study by Turner et al, 40 people were allowed only 26 minutes sleep per night. They were given cognitive tests which showed their working memory deteriorated by 38% over four days. Without REM sleep, they found it much harder to complete memory tasks and solve problems.
Insomnia leads to :
- Fatigue during work
- Dark Circle
- Bad Skin.
- Poor Concentration
- Lack of Energy
- headaches
- Lack of social bonding
- Feeling sleepy at day time
- Frequent Mood Changes
- Irritation and Anxiety
- increased mistakes in work
- Restless Mind
- And It effects overall Health
Remedy
Well if you read my Reasons of Insomnia,most of the reasons of Insomnia are fixable,except some(external or medical condition). Curing these causes are in our hands. So lets concentrate on them :
Physical Discomfort (hot,cold weather,light,noise) : To resist light and noise while sleeping I wear an eye mask before going to bed.You will find it any stores which sells travel equipment.If possible switch off electronic gadgets like mobile,laptop,tablet etc.These are distractions for sleeping.
Working Late at night. : Being in a s/w industry for 6 years I can totally understand the pain of late working.But at the same time I have also found that, if we do little bit time management here and there, this issue can be handled.I will post a article on Time Management very soon.(Even I also require a good time management skill!!)
Cigarette Smoking: I am totally against of cigarette smoking.Its truly injurious to health and I don’t find a single good reason of smoking.It can cause only bad things to your health.So try to quit smoking as soon as possible.I know its difficult but Now-a-Days some companies are making E-cigarettes which is helpful-
Caffeine Intake at evening or before going to bed: This one is a very strong reason for having Insomnia.Its my own experience that, If I drink coffee or any stimulating drink after 6-7 pm, I get a hard time sleeping.So, to have a peaceful sleep at night quit caffeine intake after 6 pm.Well If you have to take some drink before sleep, take coconut water,plain water,slightly warm milk.
Stress/Anxiety : The one and only way to release stress and anxiety is to meditation.It’s a wonderful way to calm yourself down.When your nerves are calm,you will fall asleep real quick.You will find my post about Ways of Meditation here.
Doing work on bed in laptop Well, This one is a bad habit almost all of us do.We take our work to our bedroom and then to our bed…
Watching TV Late Well to sleep properly,we need to calm ourselves down.Watching television is a kind of excitement.This should be avoided before sleeping.
Going to sleep hungry Well,at some point in life we all have done dieting.But proper dieting says, that you should never stay hungry.So fill yourself with good nutritious food at night.Avoid white carbs.
Lack of exercise: We sleep to rest, to heal.We sleep because, We have to restore the energy we have spent through the whole day.If our physical movement or work is less, Our body won’t feel tired.So, Exercise is very important to have a goodnight sleep.You can run or walk during the day time.You can do some yoga asana like “Shashank Asana(The Hare Pose)”,”Makrasana (Crocodile Pose)”.Here are some images :
Home Remedies for Insomnia
1) Take a lukewarm glass of milk and add a little suger,sweetner or honey into it.This works like magic and very effective to cure insomnia.
2) Take 1 tbspoon of aniseed and boil it in 1/2 ltr of water for 15 mins, drink the warm strained mixture before going to sleep.
3) Chamomile tea 2 hours before sleeping reduce anxiety, calm the digestive system, and relieve muscle tension.
4) Try to eat a Juicy Pear or any fruits in this family,to calm down the system
5) Rub or massage lukewarm coconut oil on forehead and feet before going to bed.
6) Eat light at night.Avoid any spicy food.
7) Take a Warm bath before going to sleep.
8) Spray some aromatic sleeping fragrance in bedroom
9) Listen to some light music before going to sleep.
10) Avoid any argument or fight at night.
11) Wear comfortable clothing before going to sleep.
12) Drink plenty of water during day time to keep your system hydrated and to maintain a good blood flow.
For more ayurvedic remedies, read this article.
Please Try applying the methods written in this article to get rid off your Insomnia.If you are still facing difficulty in sleeping, Please consult a good doctor.
So that was my two cents about Insomnia and its cure. Feel free to add some more points,if you have any.
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