Insomnia is one of the common sleep disorder. Insomnia is all about difficulty in sleep, sleeplessness and both. It happens to the average person about once a year.
Stress can be one of the common cause of insomnia and other causes can be overactive thyroid, sleep apnea, gastrointestinal problems, certain medications and some internal health issues.Even drinking too much caffeine or overheating can also give sleep disorder.Caffeine,nicotine, heavy meals close to bedtime can disrupt your sleep.
Common Symptoms Of Insomnia
- Not feeling well-rested after a night sleep.
- Daytime tiredness or sleepiness.
- Difficulty paying attention, focusing on tasks or remembering.
Types Of insomnia
- Acute Insomnia.
- Chronic Insomnia.
Acute Insomnia is a short-term sleeping disorder that’s last from one night to a few weeks. It does not directly associated with any other health condition or problem.
Chronic Insomnia is a long-term sleeping disorder that’s lasts at least three nights a week for a month or longer. Chronic Insomnia can be associated with depression, stress, heartburn, arthritis, asthma and cancer etc.
Top 5 Tips To Cure Insomnia
- Reduce Stress
Stress or anxiety can be biggest cause of difficulty in sleep. So always avoid stress and overthinking. You can avoid your stress by spending time with nature, pets or by doing meditation. Try not to use cell phone at night. You can also use essential oils to overcome insomnia.
For this, dab a bit of lavender oil onto your temples and forehead before you hit the pillow. It’s aroma can help you to sleep well. You can also try jasmine essential oil on each wrist just before you go to bed. Also add 4-5 drops of ylang-ylang oil to warm bathwater and enjoy a nice soak.
- Do Exercise And Yoga
Exercises and yoga can help you to stay fit from both physically as well as mentally. There are several yoga poses that can help you to sleep well. You can try these yoga poses:-
- Baddha Konasana.
- Viparita Karani.
All these yoga poses can help you to stay healthy & fit from both mentally as well as physically.
Do a morning walk and spend time with fresh because it can make your mind fresh and active. In fact, go for a long drive at some beautiful place to avoid stress or anxiety. So do exercise and yoga regularly to overcome insomnia. Avoid negative thoughts and think about sweet & lovely things of your life.
- Eat Healthy Diet
You know what? Excess sugar or carbohydrate intake can produce excess body heat, which prevents you from comfortably going to sleep. So, in order to overcome insomnia, you must drop your carbohydrate consumption especially before going to sleep. Excess of anything is always bad. So, always eat things in a well-balanced manner. You must eat fresh fruits daily. Add benefit-rich avocado and organic yogurt in your diet because both are rich in magnesium and potassium that can help you to sleep well and relax the body. Drink raw milk before going to bed. Eat fruits, sweet potatoes and vitamin B12 rich food like green leafy vegetables etc.
Avoid caffeine, alcohol and sugar high foods.
- Take the Help Of Supplements
If you’re suffering from chronic insomnia then you can take the help of supplements to overcome insomnia. The Popular relaxing herbal remedies are Valerian, Lemon Balm, Chamomile, Kava and Passion flower are effective to treat insomnia and stress.
All these herbal remedies helps to increase the brain levels of neurotransmitter GABA( gamma aminobutyric acid) . It’s required to shut down brain activity.
“Scientists have discovered that people with insomnia have 30% less GABA in their brains than normal sleepers.”
You can also include magnesium supplement but by taking consultation from your doctor.
- Follow Your Hobbies And Do Some Activities
We all have some kind of hobbies. Like:- my hobbies are dancing, music, love to spend time with nature, long drive and reading astrology/Research etc. So you must follow your hobbies that can keep your mind busy. It can help to avoid stress or negative thoughts. If you love painting then do painting. If you love swimming then do this. If you love to play cricket, tennis or football then play it. Try some dancing moves to keep yourself fit and happy :-). Play games and listen some hip hop music to combat your stress. Just be happy and keep your mind stress free. You can also help your mom with her kitchen work. So always do some kind of activities to avoid stress and insomnia.