Learn about what are natural remedies for insomnia.
Lying in bed all night long, unable to fall asleep, can be very distressing. One in three adults suffer from insomnia and women are more likely to experience it. A lack of sleep will adversely effect your physical and emotional health and will leave you feeling tired, irritable, with a decrease in your ability to concentrate and make rational decisions. You will be come more accident-prone and your immune system will be less effective in fighting off infections.
The most common cause of insomnia is stress, anxiety, linked with physical and/or psychiatric disorders like pain, illness, orthopnea (inability to breathe on lying flat) and depression. Environmental and lifestyle factors may also cause insomnia such as too much light or noise, an uncomfortable bed, drinking too much coffee or alcohol or eating late, jet lag after a long flight, shift work or withdrawal symptoms (from anti-depressants). Some post-menopausal women also experience sleep problems.
Other then seeing your GP and getting him to prescribe drugs to help you sleep but a proper diet and changes in your lifestyle should be tried. Changes in your lifestyle, diet and eating habits can work miracles on your sleeping problems, especially if stress is the main cause. When under stress the cortisol and adrenaline (hormone) produced in the body increases and stimulates the fight or flight action, thus keeping you alert and unable to fall asleep.
A number of relaxation techniques such as meditation, visualisation, autogenic training and gentle exercises such as yoga can be tried to help decrease stress and thus decrease the build up of these stress hormones. Physical exercise raises your core body temperature and increases your adrenaline levels. Exercise should take place in the afternoon or early evening since hormone levels lowers after five or six hours, thus promoting a deep sleep. Exercises right before you go to bed will prevent you from sleeping soundly.
The food we eat may also effect how well we sleep. Protein-rich foods like milk, tuna, nuts, wholemeal bread, dates and potatoes are rich in an amino acid tryptophan (chemical messenger in the body), which on reaching to the brain approximately an hour later it releases serotonin (hormone) that helps you relax. Large meals should be avoided at least four hours prior to going to bed and avoid caffeine and nicotine. Drinking alcohol before bed may also lead to problems since once the alcohol is metabolises it disrupts the restorative levels of sleep.
Calcium, magnesium and zinc as well as vitamins B6, B3 and C supplements can help calm the nervous system and so help treat insomnia.
The actual set-up of your room may also effect your sleeping habits. Avoid bright colors and different patterns in the room and radios and alarm clocks should be kept at least three feet away. Soft calming pastel colours are the best and there should not be a drastic difference in the patterns of your bedspread, curtains and carpets. Place your bed near a wall and it is best if you can see your bedroom door (directly or through a mirror). Your room should also be tidy before going to sleep. Use dim lighting (or candles), have adequate ventilation and the room should be at a comfortable temperature. The most important aspect of your room, regarding a good nights sleep is your bed. A good-quality mattress and pillow are essential. It is recommended to replace your bed every ten years.
Establishing a routine before bedtime is a good way to program your mind "˜that it is time to sleep'. Several ways to' let go' and relax before bed is not going to sleep right after work or watching TV in bed. Getting a massage with calming essential oils will increase the effect, taking a warm bath, having sex, drinking a warm cup of herbal tea or taking a herbal supplement. Go to bed and wake up at the same time every day and try reading or listen to soft music before going to bed. Finally, try burning camomile or frankincense in an oil burner for about an hour before bed.
Homotherapy and acupuncture, which promotes the release of more endorphin (the body natural mood-lifting hormones) and balances your energy levels, may also help treat insomnia.
