Insomnia, also known as sleeplessness, is a sleep disorder where you have trouble sleeping. You may have difficulty falling asleep, or staying asleep as long as desired. This is how to cure insomnia without medication.
Insomnia Sleep Problem
Insomnia can be hard to live with. Sleep is one of the most important things you need to remain healthy and sane. We can live without food for days, live without friends too, but sleep is something everyone needs every single day.But what to do when you have been finding it hard to sleep for days or weeks? Don’t lose hope, there are solutions that will improve your sleep and the overall quality of your life. Insomnia will no longer make you stressed or distracted once you try the proven solutions that we are going to discuss today.
What is Insomnia?
Insomnia is the inability to fall asleep or keep sleeping once you’ve slept. Some find it hard to fall asleep, others wake up abruptly during the night and can’t stay asleep. Furthermore, insomnia can be chronic, lasting for months on end or acute, due to temporary disturbances in life.Signs of Insomnia
There are several symptoms of insomnia. How to know if you have insomnia?If you check for most of the following symptoms, you have insomnia:
- Unable to fall asleep at night
- Waking up in the middle of sleep and can’t fall asleep
- Waking up too early in the morning
- Feeling tired after waking up
- Feeling groggy during the day
- Feeling tired for no reason
- Feeling anxious or depressed
- Making frequent mistakes
- Lack of concentration or focus
What are the Causes of Insomnia?
Insomnia can happen due to many reasons. The most common reason is stress or illness.
- Temporary stress due to changes in job, relationships, death of a loved one, or moving to a new place.
- Uncomfortable environment with noise, high or low temperature, light.
- Physical or emotional pain
- Chronic stress
- Anxiety and depression
- Poor sleep routine – engaging in stimulating activities before bed,
- Medications – Medicines such as those for pain and weight-loss, can interfere with sleep
- Medical conditions – Diseases such as asthma, cancer, diabetes, thyroid, chronic pain can interfere with sleep
- Coffee, smoking, or drinking – All three are stimulants which interfere with natural sleep. Alcohol may help you fall asleep, but it stops you from entering deep sleep and often wakes you up in the middle of the night
Consequences of Insomnia
Of course, insomnia can make you feel tired and groggy all day. But what else?
- It may hurt your productivity at work and slow down your career progress. When we don’t get a good night’s sleep, it’s hard to focus mentally and it increases stress and damages performance.
- It also increases the chances of having an accident. Insomnia weakens our reflexes. So when you have to make a sudden turn to the left because a nomad is driving like crazy in front of you, your slow reaction may cause an accident and pose threat to your life.
- Insomnia can also lead to mental health disorders such as anxiety or depression. Sleep is essential to regulate your mood throughout the day. Without sleep we are more prone to irritability, anger, sadness, and apathy – the hallmarks of depression.
- Insomnia can worsen other diseases such as high blood pressure and heart disease. Sleep is an integral part of your immune system. Your body uses sleep for restoring brain cells and flushing out the toxins from your body. Without healthy restoration, you are more likely to fall sick and worsen other symptoms you may have.
If you have insomnia, don’t worry. Applying proven scientific solutions for insomnia can help you sleep better and improve your life.
Natural Cure for Insomnia without Medication
Regardless of whether you’re an acute or chronic insomniac there’s a lot you can do on your own to deal with the problem of sleeplessness. As an insomniac nobody knows better than you about the obstacles you face in your everyday life.
So use the following self-help solutions to gradually cure insomnia:
- Manage your body cues. Our body has an internal clock: it depends on light, food, and our energy levels to go into sleep.
- Light: Put off the lights in your bedroom before going to bed
- Food: Have your dinner 2-3 hours before sleeping and eat breakfast at the right time
- Energy level: Engage in extremely light physical activities before bed. Don’t do a vigorous workout.
- Have a consistent bedtime routine. You can read, write in your journal, take a bath and so on. But don’t do anything stimulating.
- Stick to a regular sleep and wake up time.
- Keep potted plants on the bedroom’s window sill.
- Do relaxation yoga
- Eat nutritious and wholesome fruits
- Meditate for 20 minutes
- Be aware of the factors that causes stress
- Take a light dinner
- Reduce consumption of caffeinated beverages particularly coffee, alcohol, and give up smoking altogether
- Refurbish your bedroom
- Inhale lavender
- Consider sleep supplements like Melatonin and Valerian root
- Avoid daytime catnaps
- Unwind at your own pace
- Track your thoughts using a journal
- Tune in to your favorite songs
- Go trekking or camping: Being out in the woods exposes your body to the natural rhythms of light and is very effective at fixing your sleep cycle.
- Read books before retiring to bed
- Inhale and exhale for 5-7 minutes while in bed
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