Insomnia is a common feature in common between young and old alike. Decreased levels of melatonin in the brain is one reason why people are not able to sleep. Stress, depression or a magnesium or iron deficiency may be other causes of insomnia. Sometimes, there is a hormonal imbalance or persons who suffer from RLS (restless leg syndrome), which prevents enough sleep. There are other reasons, but more important is how to treat insomnia? The most natural remedy for insomnia, the better, for many drugs can have side effects.
What you eat or drink before retiring for the day can affect your sleep. So you do not eat too much and you do not take any stimulant drinks such as coffee. Stick to the good old glass of warm milk. It contains tryptophan, which is converted into serotonin (the feel good chemical) and then to melatonin,
the chemical pills. Avoid eating sweets, and try to eat foods rich in magnesium for dinner. Magnesium is a natural sleep aids, present in leguminous fruits, dark leafy vegetables, almonds and whole grains. Honey is also said to promote sleep and a good healthy natural remedy for insomnia. 2 teaspoons in a mug of water should do the trick. Indeed, a cup of chamomile tea with honey, it's even better. Bedtime tea consisting of valerian root, kava, chamomile and catnip in the right proportion is a mixture very soothing.Another remedy for insomnia that are supposed to do wonders, is to take a pinch of cinnamon and cook until it turns black. Boil it in water (one glass) and take half an hour before you retire. It is said to work. The use of vitamins and minerals in our life can not be stressed enough. Calcium, B vitamins and vitamin D helps regulate the nervous system. Thus, about 1000 mg of calcium combined with 400 units of vitamin D and B complex should be in the long term, ensure that your insomnia is cured. In India, called Ayurveda that insomnia is due to Vata ;imbalance. Massage Oil ends with either mustard or hot sesame oil is said to cure insomnia. In many parts of the India, we see that this is done, and very effective.
Aromatherapy is gaining ground as a natural solution. Chamomile and lavender oil which promotes sleep and also to extend the duration of sleep, which makes people feel refreshed. One sachet of lavender under the pillow or two drops of lavender oil applied to temples are thought to induce sleep. The oil actually helps the muscles relax and reduces the metabolic activity. Massage neck and shoulders with a few drops of chamomile, lavender, sandalwood or rose oil is very soothing and calms the nerves. What really makes this massage is to increase levels of tryptophan, which increases levels of serotonin and transform what causes melatonin to be produced. Not only the massage increases blood circulation, but also helps to push the lymph into the bloodstream, ensuring optimal use of chemicals in the body.
Acupressure and acupuncture may help to cure insomnia. Acupressure would involve applying pressure to the back of head at the base of the skull while prolonged acupuncture (4-5 weeks) increases the amount of melatonin produced in the evening. PMR or progressive muscle relaxation is a great natural remedy for insomnia.
What is involved here is a constant tensing and relaxing of muscle groups. This in turn relaxes the mind and the body and hastens sleep. Breathing exercises like pranayama hasten sleep.
Learning to breathe deeply and slowly so as to involve the diaphragm as you inhale and exhale and focusing on your breathing encourages you to divert your mind from anything that is stressful. This should soothe and calm your nerves lulling you to sleep. Some yoga postures that you can do lying down without any strain while listening to relaxing music de stresses your body.
Hydrotherapy is stated to set up a rhythm in the body. Stand in the bathtub so that the water covers your ankles and march up and down for about five minutes. It may help you to sleep. Visualization or imagery relaxation when practiced properly helps the body to relax. Visualize smooth motions, peaceful scenes, and relaxing actions in a repetitive manner. It works very much like the proverbial counting sheep. Use cotton bedding and make your bed as comfortable as possible. Remove all the clutter in the vicinity and open the windows to let in the fresh air. Do not look at the clock, it will only reinforce the fact that you are not sleeping when you actually should be. Do not worry if you cannot sleep, the worry itself is enough to keep you awake.
See that the bedroom is dimly lit, bright light can keep you awake and also influence hormone production. Try to shut out outside noise by using a ear plug or by switching on the fan to mask the irritant. Keep bedtimes consistent and do not do any work while in bed. Put an end to those quick catnaps that you tend to have in the afternoon. Learn to combat stress. Set realistic demands, indulge in hobbies and pleasant pastimes, and have a quiet period for introspection. Avoid watching or reading about anything aggressive. In short, do not stimulate the visual cortex.
What is involved here is a constant tensing and relaxing of muscle groups. This in turn relaxes the mind and the body and hastens sleep. Breathing exercises like pranayama hasten sleep.
Learning to breathe deeply and slowly so as to involve the diaphragm as you inhale and exhale and focusing on your breathing encourages you to divert your mind from anything that is stressful. This should soothe and calm your nerves lulling you to sleep. Some yoga postures that you can do lying down without any strain while listening to relaxing music de stresses your body.
Hydrotherapy is stated to set up a rhythm in the body. Stand in the bathtub so that the water covers your ankles and march up and down for about five minutes. It may help you to sleep. Visualization or imagery relaxation when practiced properly helps the body to relax. Visualize smooth motions, peaceful scenes, and relaxing actions in a repetitive manner. It works very much like the proverbial counting sheep. Use cotton bedding and make your bed as comfortable as possible. Remove all the clutter in the vicinity and open the windows to let in the fresh air. Do not look at the clock, it will only reinforce the fact that you are not sleeping when you actually should be. Do not worry if you cannot sleep, the worry itself is enough to keep you awake.
See that the bedroom is dimly lit, bright light can keep you awake and also influence hormone production. Try to shut out outside noise by using a ear plug or by switching on the fan to mask the irritant. Keep bedtimes consistent and do not do any work while in bed. Put an end to those quick catnaps that you tend to have in the afternoon. Learn to combat stress. Set realistic demands, indulge in hobbies and pleasant pastimes, and have a quiet period for introspection. Avoid watching or reading about anything aggressive. In short, do not stimulate the visual cortex.
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