What is Insomnia?
How to get rid of insomnia naturally? Sleeping disorder in which affected people finds difficulty during sleep. Though it sounds simple it is a very complicated situation.one who undergoes this trauma is terminated as insomniacs. It should be taken seriously as it is a treat to our healthy lifestyle.
Different kinds of psychological problems may occur because of insomnia. For Example Parasomnia or walking during sleep. There are many problems with convulsion. One kind of wave is created in the brain after 20 minutes of sleep. This is what we usually get in our sleep. In some cases, sleep doesn’t come even in 20 minutes. Instead, sleep comes after 1 hour, 2 hours, or 3 hours. Some people wake up very early in the morning. He can’t sleep even he wants to. Some people do not sleep at night rather he sleeps during the day.
Causes of insomnia:
This insomnia can be a problem for a variety of reasons. Sometimes insomnia is just for a moment, sometimes for a long time. The cause of insomnia may be different depending on the person. However, the problem of insomnia is increasing at a higher rate now than in the past. However, young people are the most affected by this problem. Nowadays it is a very common disorder among teens of 13-18 years of age and also in adults of 18-24 years of age.
Insomnia usually starts with different types of anxiety, fear, and uncertainty. Insomnia can also be caused by eating disorders, watching television for long, sitting in front of a computer screen, or any other physical problem. Insomnia can also be caused by overwork throughout the day, problems with concentration, and changes in sleep patterns.
How to get rid of insomnia naturally :
- Exercise Before Sleep: some mild exercise may help to sleep. But we have to have a time gap of at least two hours between exercise regime and bedtime. But vigorous exercises should be avoided. The reason is when we perform strenuous exercises our adrenaline is released which elevates our heart rate and body temperature and this, in turn, makes us feel more alert and awake.
- Warm Milk: Many drink milk, especially warm milk before bed because it helps them to sleep or at least get them into the mood for sleep. People find it hard to sleep on an empty stomach and milk is great at keeping one satiated due to its protein content. It’s nutritious too.
- Avoid anxiety: Think of something good before you sleep. If you are feeling anxious in bed, get out of bed, and do something else, like reading or yoga.
- Think positively: Choose a company of positive people. Read more books and try to inculcate the things in your own life. Focus on your health and diet. When you are fit, you tend to think more positively. There is a chemical reason behind that too.
- Bath in warm water: A study found that taking a hot bath about 90 minutes before bed could help people fall asleep more quickly. The hot water helps change the body’s core temperature so that you go to bed with a lower temperature. You can give rose water or lemon juice in the bathwater. It’ll help to feel better.
- Get up early: Get adequate sleep and try to wake up early. Waking up earlier could add some extremely high-quality to your life. People who suffer from insomnia usually wake up very late in the morning as they can’t sleep all night. You can get up in the morning and go out for a walk. Sleep will be cut off.
- Hearing slow music: Research makes it clear that calm music facilitates sleep and possibly heal insomnia. First, you have to believe that it’ll help you. Then free your mind in sleep meditation, remove bad thoughts and good thoughts come in. Sleep meditation is when you meditate on your normal sleeping posture. Research shows that you have to listen to about 45 minutes of sleep relaxing (Calm) music before you go to sleep.
- Scheduled sleeping time: Stick to a sleep schedule. Set aside no more than 8 hours for sleep. Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. If you don’t feel asleep within 20 minutes, leave your bedroom, and do something relaxing. Read or listen to soothing music. Go back to bed when you’re tired. Repeat as needed.
- No caffeine: Stop drinking caffeine like coffee, tea, soda pop, and chocolate hours before you need to go to sleep. Better to stop caffeine by noon. But don’t drink coffee during the night as you’ll have enough energy from the oversleeping to keep you up. Instead, you can drink fruit juice.
- Comfortable Bed: Make sure your bed is not too hard or too soft. If the bed is comfortable, sleep will automatically come. You can try some cool, crisp Egyptian cotton or linen sheets in the summer and warm, cozy flannel sheets in the winter. Spray lavender mist of essential oils on the pillowcases for a bonus. Add oversized throw pillows with different textures for enhanced comfort as well. Also can add a tall headboard for a warm and cozy feel.
- Good weather in the house: Create a restful environment that’s ideal for sleeping. Avoid dark rooms, uncleanness. Exposure to light might make it more challenging to fall asleep. Avoid prolonged shades, earplugs, a fan, or other devices to create an environment that suits your needs. Add a thick, fuzzy bedside rug to warm your feet when stepping out of bed. A cool bedside lamp that is warm and dim and curtains or window dressings to give your bedroom a warm and comfy feel. Paint the bedroom walls with a calm and soothing color. Don’t forget the sense of smell can add so much to your environment. Lavender is so relaxing and keeps your bedding smelling as fresh as it was hanging out in the country air all day.
- The bed is just for sleeping: Try to use the bed only for sleeping. Use table or floor for the study, works of office, browsing the net, or gossiping. Don’t take your problems with you on the bed, it is not going to fetch you anything. Avoid negative thinking. No Matter what is happening in life, everybody is struggling. Just have faith and believe yourself. A bedroom should be a place for rest, rejuvenation, and comfort. When you see a tight bed, clean sheets before you go to sleep, it will encourage you to sleep.
- Massage/Spa: You can take body massage or spa for a while. A spa or relaxation massage has many benefits including increasing circulation, moving waste out of the muscles, and into the bloodstream, and softening hard fascia. It also decreases anxiety, helps to relieve stored tension, and encourages flexibility of the joints after rest. Enhances a calm mind that creates an avenue for creativity. It also helps with eating disorders and sleeping issues. Many other benefits are depending on the individual but the above mentioned are pretty common.
- No clock sound: Figure out whether something is bothering you enough to cut into your sleep. Solve the problem or decide to live with it and not let it keep bothering you. If the wall clock or table clock sounds too loud, turn it off for a while and sleep well.
- Not a short sleep: If you have a habit of taking a nap or a short sleep in the afternoon or the evening after returning from class, office, or outside, please skip it. It is responsible for insomnia.
- Not television / phone before sleeping: Limit your usage of social media and smartphones. Often it tends to attract a lot of negativity in terms of jealousy and compensation. Stop using electronic screens that include phones, television, and computers for at least an hour before bedtime.
- Walk before sleep: Take a walk or light jog in the evening- this will reduce the melatonin level in your body. It also helps to become asleep at night.
You can easily get rid of insomnia by following the tips above. If that doesn’t work, consult a doctor immediately.
Sleep well, stay healthy.