Insomnia affects millions of people all over the world. This sleep disorder is characterized by lack or absence of sleep during the night, producing symptoms such as irritability, fatigue, and inability to concentrate or perform tasks.
Insomnia can be caused due to a number of reasons, ranging from stress, certain health conditions, medication to extreme weather conditions, and lack of nutrients in diet such as magnesium and calcium. This disorder can be treated by various kinds of home remedies rather than taking over-the-counter sleeping pills, which are generally prescribed by doctors.
Make the Surroundings Comfortable
Make your bedroom as well as your bed as comfortable and relaxing as possible. Maintain the right temperature, dim the lights or switch off all the lights, keep some windows open for ventilation, and sleep on a comfy mattress. Also, make sure that you do not bring your gadgets into the bedroom. This will help you relax and fall asleep.
Keep Stress at Bay
If you are under some sort of mental or physical stress, it can be difficult to get a good night's sleep. The best way to deal with stress and anxiety is to meditate or do yoga every day. It is often observed that when a person is constantly thinking and planning about the things he has to do the next day, he is unable to sleep at night. To avoid this, meditate for a few minutes, just before sleeping.
Follow a Definite Sleeping Pattern
These days, most of us have haphazard routines, with some people working long hours while others working at night. This disturbs the sleeping pattern as well. Researches have shown that if we sleep at the same time every day and wake up the same time the next day, our bodies automatically adapt to this routine. Therefore, children as well as adults should follow a definite sleeping pattern.
Watch Your Diet
An effective natural remedy for insomnia is to take a light dinner, which are easily digestible. Oily, fatty, and fast foods should be avoided in dinner. Complex carbohydrates such as those found in cereals, whole grain breads, fruits, and vegetables are the ideal choice for food before bedtime. Having a glass of milk before sleeping also helps induce sleep. It's also advised to have your dinner 2-3 hours prior to sleeping so that the body has enough time to digest it.
Avoid Caffeine at Night
Some people have a habit of drinking coffee after dinner. Caffeine drinks, such as coffee and tea, can keep a person awake for a long time as they stimulate the brain. So, avoid any kind of caffeinated beverages at least four hours before going to bed.
Avoid Sleeping During the Day
Sleeplessness during night could also be experienced if you are sleeping way too much during the day. Studies have shown that a ten minute nap in the afternoon is sufficient to rejuvenate yourself. Anything more than this, especially, if you are suffering from insomnia should be completely avoided.
It is best advised to consult a doctor or a naturopath or a naturalist for your sleep related problems before starting any self medication.
Disclaimer: This SleepHearty article is for informative purposes only, and should not be used as a replacement for expert medical advice.