Home Remedies for Insomnia: Simple Cures Guaranteed to Put You to Sleep
It is the rare person who has never spent a restless night
tossing and turning fitfully, locked in a futile quest to get some much-needed
sleep. For most of us, this type of insomnia is an occasional, temporary thing,
usually lasting no more than a few nights at the most. However, for many adults
chronic insomnia is a very real problem, and one that can lead to severe
long-term health consequences such as heart disease.
The causes of insomnia vary significantly from one
individual to the next, but fall into three distinct categories. The first
relates to psychological factors such as stress and depression, and is in fact
the most common cause of insomnia in adults. The second category includes
physical causes of insomnia such as chronic pain, low levels of melatonin,
physiological sleep disorders like sleep apnea, high blood pressure, and some
genetic disorders. The third category of insomnia causes centers on lifestyle
choices such as overuse of caffeine and alcohol. In most cases, a long-term,
working cure can be found from among the many easily available and highly
effective home remedies for insomnia.
However, it is always wise to seek the guidance of a qualified medical
professional, especially if you suspect that your insomnia is linked to a
biological cause.
There are numerous home
remedies for insomnia, encompassing a wide array of lifestyle changes as
well as natural supplements and relaxants. The following strategies and cures
are most effective when followed on a daily basis.
·
Stick to
a routine. Keep a set bedtime and waking time every day of the week. Also
try and institute a daily bedtime ritual, which could include a relaxing bath
and a warm glass of milk. It is important to avoid any excessive auditory or
visual stimulation before going to bed, so TV, reading, and above all, work, is
not a good idea in the hour or so before you go to sleep.
·
Caffeine
and alcohol: Do not consume caffeine or alcohol less than two hours before
you go to bed. Both have the effect of keeping you awake and while alcohol
might initially lull you to sleep, the stimulants in the alcohol will wake you
after the mellower effects have passed.
·
Naptime:
Try to avoid sleeping during the day and if you do nap, limit the nap to
between 30 and 45 minutes. This will ensure that you are tired enough and ready
to go to sleep at the end of your day.
·
Soporific
foods: Try eating a light snack before you go to bed, such as a piece of
toast or even a few cookies. Sugar and carbohydrates are known to help you
relax and may help you fall asleep. Warm milk and honey also works wonders for
inducing sleep.
·
Natural
supplements: There are numerous herbal supplements available today that
help in relaxation. By far, the most effective of these in terms of soporific
effects is valerian. Available in pill form, it is not addictive and is easy on
the stomach. Melatonin pills are also known to be an effective remedy as
decreased melatonin levels have been linked to heightened insomnia.
It might take some time and a little bit of experimentation
to find the right cure for yourself from among these various homes remedies for insomnia. However,
with a little bit of patience and a willingness to stick to a daily routine,
even the most stubbornly persistent cases of insomnia can be overcome.
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