How to Treat Insomnia. Insomnia is a very important problem because
one-third of the population has symptoms of insomnia. There are three different types of insomnia. These are transient, acute, or chronic insomnia. Transient insomnia lasts only a few nights
to a few weeks. This is often the result of jet lag, medication
side effects, caffeine, transient stress. Acute insomnia lasts over a period no longer
than six months, no shorter than 3 weeks. Chronic insomnia occurs nearly every night
for a period of a month or longer. You can heal insomnia naturally without resorting
to sleeping pills by developing these simple habits:
Basic Sleep Hygiene: – Exercise at night. Insomnia is often caused by too much stress. Doing exercise at night makes blood to flow
in our brain and body. This, in turn, makes us calm and stress-free. – Temperature reduction and optimization. A slight lowering of body temperature which
occurs at night plays a very important role in modulating the chemical signals which induce
sleep. While trying to fall asleep in bed always
take steps to achieve a comfortable temperature as being too hot or too cold can inhibit sleep. If you are bothered by cold feet in the night
or wake up in the night feeling cold, wear socks to bed. The average optimum temperature for quality
sleep is 19 degrees, although this may vary from person to person. – Read books, not watch TV. Read books, magazines or anything that interests
an insomniac instead of watching television. Television enhances attention, which makes
a person awake. Reading on the other hand while in bed causes
the eye to get tired and creates a sleepy feeling. – Use organic cotton bedding. Permanent press bedding can give off low-grade
chemical fumes while you sleep. Your body can deplete nutrients such as zinc
and magnesium trying to detoxify these types of chemicals. – Take a Warm Bath. It is a great way to relax your body. Do not overdo it, however. You merely want to relax your body, not exhaust
it. Too long in hot water and your body is drained
of vitality. Use bath salts, or throw in Epsom salts and
baking soda one cup of each. These will relax you and help remove toxins
from your body. – Bright light therapy and nighttime light
minimization. When we wake up in the morning light hits
our eyes and send a signal to the pineal gland in our brain, which is a major regulator of
sleep in the body. This signal regulates our circadian rhythm
(body clock). This process can be utilized to improve sleep
and is especially useful in individuals with abnormal circadian rhythms. – Avoid napping. Napping can only make matters worse if you
usually have problems falling asleep. If you do nap, keep it short. A brief 15-20-minute snooze about eight hours
after you get up in the morning can actually be rejuvenating. General diet:
– Avoid alcohol as a sleep help. Alcohol may initially help you fall asleep,
but it also causes disturbances in sleep resulting in less restful sleep. An alcohol drink before bedtime may make it
more likely that you will wake up during the night. – Do not drink coffee. As much as possible, a person with insomnia
should avoid drinking coffee, sodas, chocolate, cocoa, green tea, black tea or anything that
has caffeine. Caffeine is a stimulant that triggers sleeplessness. It can make someone awake for as long as 20
hours. For some, even drinking a cup of coffee in
the morning causes them sleeplessness at night. – Drink Warm Milk a glass of warm milk 15
minutes before going to bed will soothe your nervous system. Milk contains calcium, which works directly
on jagged nerves to make them (and you) relax. – Drink Herb Tea If you do not like milk
or are avoiding dairy products try a cup of hot chamomile, catnip, and anise or fennel
tea. All contain natural ingredients which will
help you sleep. Most health food stores will also have special
blends of herb tea designed to soothe you and help you get to sleep. – The root solution for insomnia. There are root extracts that can engender
a sleepy state. 300 to 600 mg of concentrated extract should
be taken 30 minutes prior to going to bed. This root extract can be mixed with calming
herbs like those that chamomile, passionflower, and balm made from lemon. – Do not smoke. Nicotine is a stimulant and can make it difficult
to fall asleep and stay asleep. Many over-the-counter and prescription drugs
disrupt sleep. Relaxation techniques:
– Listen to Music. Play some soft, soothing music that will lull
you to sleep. There are even cassettes and records designed
for that very purpose. Some are especially composed music; others
simply have sounds of waves rhythmically breaking, or the steady pattern of a heartbeat. – Acupuncture. Acupuncture, which is a Chinese healing method,
could help to heal insomnia. These needles put into the skin strike nerve
transmitters that produce sleep-inducing hormones like serotonin. – Make Sex – Alone or with Others Sexual
activity directly before bed helps some people nod off easily. – Get a Massage Have your spouse (or whoever)
give you a message just before going to sleep. If you can convince them to give you a full
body massage, great. If not, even a short backrub and/or a face
and scalp massage can be a big help. Have them make the massage strokes slow, gentle,
yet firm, to work the tension out of your muscles and soothe you to sleep. – Use Aromatherapy Aromatherapy involves
the use of scents taken from certain medicinal plants to supposedly heal the body, mind,
and spirit. Many claim aromatherapy can be used to treat
everything from stress to the common cold. Those who suffer from insomnia have difficulty
falling asleep and have a hard time staying asleep once they’ve nodded off. This condition may be addressed with aromatherapy.

21 thoughts on “How to treat insomnia / Treatment natural / Remedies 😵 😴 💤”

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