1 - DON'T SLEEP WITH WATCH
Watches can emit a certain level of radioactivity. Though small, but if you wear your watch to bed for a long time, it might have adverse effects on your health.
2 - DON'T SLEEP WITH BRA
Scientists in America have discovered those that wear bras for more than 12 hours have a higher risk of getting breast cancer. So go to bed without it.
3 - DON'T SLEEP WITH PHONE
Putting the phone beside your bed or anywhere near you is not encouraged. Though some of us will use phones as alarm clocks, but please put the phone as far as possible. Scientists have proved that electrical items including mobile phone and television sets emit magnetic waves when used. These waves can cause disruptions to our nervous system.. Therefore if you need to put your mo! bile phone near you, switch it off first.
4 - DON'T SLEEP WITH MAKE UP
People who sleep with make up might have skin problems in the long run. Sleeping with make up will cause the skin to have difficulty in breathing and problem in perspiring. You will also need a much longer time to go into deep sleep.
Lastly.....
5 - DON'T SLEEP WITH OTHERS' WIFE / HUSBAND
You may never wake up again
Showing posts with label Insomnia or Sleeplessness. Show all posts
Showing posts with label Insomnia or Sleeplessness. Show all posts
Natural Sleep Aids
What is Insomnia?
Although it's common to have the occasional sleepless night, insomnia is the lack of sleep on a regular basis.
Before starting any natural remedies, consult your doctor. Chronic insomnia can itself be a symptom of another condition, such as depression, heart disease, sleep apnea, lung disease, hot flashes, or diabetes, so it's important to see a doctor if you are having trouble sleeping.
Natural Remedies for Insomnia
Here are fourteen natural remedies that are used to treat insomnia.
1) Valerian
Valerian (Valeriana officinalis) is a herb that has been long used as a remedy for insomnia. Today, it is an accepted over-the-counter insomnia remedy in Germany, France, Switzerland, Belgium, and Italy.
Exactly how valerian works in the body is still not well understood. Some studies suggest that like conventional sleeping pills, valerian may affect levels of the calming neurotransmitter GABA.
Unlike many other sleep medications, valerian is not believed to be addictive or cause grogginess in the morning. But valerian doesn't work for everyone. And although studies in labs have been encouraging, clinical trials are still inconclusive.
Valerian is usually taken between an hour before bedtime. It takes about two to three weeks to work. It shouldn't be used for more than three months at a time. Side effects of valerian may include mild indigestion, headache, palpitations, and dizziness. Although valerian tea and liquid extracts are available, most people don't like the smell of valerian and prefer taking the capsule form.
Valerian shouldn't be taken with many medications, especially those that depress the central nervous system, such as sedatives and antihistamines. Valerian shouldn't be taken with alcohol, before or after surgery, or by people with liver disease. It should not be taken before driving or operating machinery. Consultation with a qualified health practitioner is recommended.
2) Melatonin
Melatonin is a popular remedy to help people fall asleep when the sleep/wake cycle has been disturbed, such as in shift workers or people who with jet lag.
Melatonin is a hormone found naturally in the body. The pineal gland in the brain makes serotonin which is then converted into melatonin at night when exposure to light decreases.
Melatonin is typically taken about 30 minutes before the desired bedtime. Some experts caution that melatonin should not be used by people with depression, schizophrenia, autoimmune diseases, and other serious illness. Pregnant and nursing women should not use melatonin.
The University of Alberta study examined 17 studies with 651 people and found no significant side effects when used for three months or less. The long-term effect of melatonin supplementation is not known.
3) Kava
Kava is an anti-anxiety herb that may be helpful for anxiety-related insomnia. However, the United States Food and Drug Administration (FDA) has issued an advisory to consumers about the potential risk of severe liver injury resulting from the use of dietary supplements containing kava. To date, there have been more than 25 reports of serious adverse effects from kava use in other countries, including four patients who required liver transplants.
4) Relaxation Techniques
Relaxation techniques are one of the most effective ways to increase sleep time, fall asleep faster, and feel more rested in the morning. They require a minimum of 20 minutes before going to bed. There are many different techniques:
Visualization involves imagining a relaxing scene. You can try it in bed before falling asleep. Involve all your senses. If you're imagining yourself on a tropical island, think of the way the warm breeze feels against your skin. Imagine the sweet scent of the flowers, look at the water and listen the waves--you get the picture. The more vivid the visualization and the more senses you involve, the more effective it will be.
Relaxation Response - A mind/body technique based on the principles of Transcendental Meditation.
Mindfulness - A type of meditation that essentially involves focusing on your mind on the present.
Yoga combines deep breathing, meditation, and stretching. A Harvard study found that daily yoga for eight weeks improved total sleep time, the time to fall asleep. If you've never tried yoga before, not to worry. There are many gentle yoga styles to choose from.
Progressive Muscle Relaxation is a promising natural remedy for sleep. If you've never tried a relaxation technique before, this technique is easy to learn and simple to master.
5) Diet
Cut out caffeine
Caffeine can have a pronounced effect on sleep, causing insomnia and restlessness. In addition to coffee, tea, and soft drinks, look for hidden sources of caffeine such as chocolate, cough and cold medicine, and other over-the-counter medicine.
Avoid sweets
Although sugar can give a burst of energy, it's short-lived and can cause uneven blood sugar levels. This can disrupt sleep in the middle of the night as blood sugar levels fall.
Eat foods that help you sleep
Tryptophan is an amino acid that is a precursor to serotonin, which is then converted to melatonin. Carbohydrate snacks such whole grain crackers before bedtime may help to promote sleep. Just be sure to stay away from sweets.
Eat magnesium-rich foods
Magnesium is a natural sedative. Deficiency of magnesium can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability, and pain. It has also been use for people with restless leg syndrome.
Foods rich in magnesium are legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, blackstrap molasses, brewer's yeast, and whole grains.
6) Aromatherapy
The scent of English lavender has long been used as a folk remedy to help people fall asleep.
Research is starting to confirm lavender's sedative qualities. It's been found to lengthen total sleep time, increase deep sleep, and make people feel refreshed. It appears to work better for women, possibly because women tend to have a more acute sense of smell.
The good thing about lavender is that it begins to work quickly. Try putting a lavender sachet under your pillow or place one to two drops of lavender essential oil in a handkerchief. Or add several drops of lavender oil to a bath -- the drop in body temperature after a warm bath also helps with sleep.
7) Light
If you have trouble falling asleep at night, you may need more light in the morning.
Light exposure plays a key role in telling the body when to go to sleep and when to wake up. Try taking a walk first thing in the morning. Just be sure to wear sunscreen to protect your skin from ultraviolet rays.
On the other hand, if you find you're waking up too early in the morning, you may need more light in the afternoon. Try taking a walk in the late afternoon.
8) Music
Gentle, slow music is another remedy that can help to improve sleep without medication.
Music has been found to improve sleep quality, decrease nightly wakenings, lengthen sleep time, and increase satisfaction with sleep.
9) Acupuncture
Acupuncture may help with insomnia. A University of Pittsburgh analysis concluded that acupuncture may be an effective treatment for insomnia. A preliminary study found that five weeks of acupuncture increase melatonin secretion in the evening and improved total sleep time.
10) Traditional Chinese Medicine
In traditional Chinese medicine, insomnia often stems from kidney energy weakness. This syndrome is not necessarily related to kidney disease in Western medicine. A few signs of kidney energy weakness are low back ache, tiredness and fatigue, and a burst of energy at about 11 pm in the evening. Women in menopause often experience this type of insomnia. People who are taking anti-estrogenic drugs such as tamoxifen also experience this type of insomnia, however, they should not take herbal combinations such as the herbal formula liu wei di huang that may increase estrogen levels.
11) Ayurvedic Medicine
In Ayurvedic medicine, insomnia is often associated with a vata imbalance. Vata regulates breathing and circulation. People with a vata imbalance often notice irritability, anxiety, and fear with insomnia. One Ayurvedic treatment is the application of oil on the head and feet. For the pitta type, room temperature coconut oil is used, for the vata type, warm sesame oil is applied, and for the kapha type, warm mustard oil is often applied.
12) Exercise
Lack of exercise can contribute to poor sleep. Muscle tension and stress build in the body. Exercise can promote deep sleep that night. However, intense exercise too close to bed can increase adrenaline levels, leading to insomnia.
13) Other Natural Remedies
For hot flashes, a thin, flat foam pillow insert, called a Chillow, can help to cool the head throughout the night.
Chamomile, hops, passionflower, lemon balm, and ashwagandha are other herbs that are often used for insomnia. Some people may find benefit from simply having a cup of chamomile tea one to two hours before going to bed. Chamomile can reduce anxiety, calm the digestive system, and relieve muscle tension.
14) Feng Shui
Feng shui, which originates in the Chinese philosophy of Taoism, instructs on how to arrange rooms, furniture, offices, houses, and other arrangements to maximize favorable energy flow throughout living spaces. Here are some recommendations that may help promote relaxing sleep:
Try not to have the bed in a corner of the room. The corners are where energy tends to be stagnant.
Avoid putting your bed next to a window. Energy can be drained this way.
The bed shouldn't be positioned so that the soles of the feet, when lying face-up in bed, directly face the doorway.
When lying in bed, you should have full view of anyone coming in the door. If you can't do this directly, hang a mirror to reflect the entranceway.
Try to avoid facing sharp corners from desks, bookcases, and other pieces of furniture.
Although it's common to have the occasional sleepless night, insomnia is the lack of sleep on a regular basis.
Before starting any natural remedies, consult your doctor. Chronic insomnia can itself be a symptom of another condition, such as depression, heart disease, sleep apnea, lung disease, hot flashes, or diabetes, so it's important to see a doctor if you are having trouble sleeping.
Natural Remedies for Insomnia
Here are fourteen natural remedies that are used to treat insomnia.
1) Valerian
Valerian (Valeriana officinalis) is a herb that has been long used as a remedy for insomnia. Today, it is an accepted over-the-counter insomnia remedy in Germany, France, Switzerland, Belgium, and Italy.
Exactly how valerian works in the body is still not well understood. Some studies suggest that like conventional sleeping pills, valerian may affect levels of the calming neurotransmitter GABA.
Unlike many other sleep medications, valerian is not believed to be addictive or cause grogginess in the morning. But valerian doesn't work for everyone. And although studies in labs have been encouraging, clinical trials are still inconclusive.
Valerian is usually taken between an hour before bedtime. It takes about two to three weeks to work. It shouldn't be used for more than three months at a time. Side effects of valerian may include mild indigestion, headache, palpitations, and dizziness. Although valerian tea and liquid extracts are available, most people don't like the smell of valerian and prefer taking the capsule form.
Valerian shouldn't be taken with many medications, especially those that depress the central nervous system, such as sedatives and antihistamines. Valerian shouldn't be taken with alcohol, before or after surgery, or by people with liver disease. It should not be taken before driving or operating machinery. Consultation with a qualified health practitioner is recommended.
2) Melatonin
Melatonin is a popular remedy to help people fall asleep when the sleep/wake cycle has been disturbed, such as in shift workers or people who with jet lag.
Melatonin is a hormone found naturally in the body. The pineal gland in the brain makes serotonin which is then converted into melatonin at night when exposure to light decreases.
Melatonin is typically taken about 30 minutes before the desired bedtime. Some experts caution that melatonin should not be used by people with depression, schizophrenia, autoimmune diseases, and other serious illness. Pregnant and nursing women should not use melatonin.
The University of Alberta study examined 17 studies with 651 people and found no significant side effects when used for three months or less. The long-term effect of melatonin supplementation is not known.
3) Kava
Kava is an anti-anxiety herb that may be helpful for anxiety-related insomnia. However, the United States Food and Drug Administration (FDA) has issued an advisory to consumers about the potential risk of severe liver injury resulting from the use of dietary supplements containing kava. To date, there have been more than 25 reports of serious adverse effects from kava use in other countries, including four patients who required liver transplants.
4) Relaxation Techniques
Relaxation techniques are one of the most effective ways to increase sleep time, fall asleep faster, and feel more rested in the morning. They require a minimum of 20 minutes before going to bed. There are many different techniques:
Visualization involves imagining a relaxing scene. You can try it in bed before falling asleep. Involve all your senses. If you're imagining yourself on a tropical island, think of the way the warm breeze feels against your skin. Imagine the sweet scent of the flowers, look at the water and listen the waves--you get the picture. The more vivid the visualization and the more senses you involve, the more effective it will be.
Relaxation Response - A mind/body technique based on the principles of Transcendental Meditation.
Mindfulness - A type of meditation that essentially involves focusing on your mind on the present.
Yoga combines deep breathing, meditation, and stretching. A Harvard study found that daily yoga for eight weeks improved total sleep time, the time to fall asleep. If you've never tried yoga before, not to worry. There are many gentle yoga styles to choose from.
Progressive Muscle Relaxation is a promising natural remedy for sleep. If you've never tried a relaxation technique before, this technique is easy to learn and simple to master.
5) Diet
Cut out caffeine
Caffeine can have a pronounced effect on sleep, causing insomnia and restlessness. In addition to coffee, tea, and soft drinks, look for hidden sources of caffeine such as chocolate, cough and cold medicine, and other over-the-counter medicine.
Avoid sweets
Although sugar can give a burst of energy, it's short-lived and can cause uneven blood sugar levels. This can disrupt sleep in the middle of the night as blood sugar levels fall.
Eat foods that help you sleep
Tryptophan is an amino acid that is a precursor to serotonin, which is then converted to melatonin. Carbohydrate snacks such whole grain crackers before bedtime may help to promote sleep. Just be sure to stay away from sweets.
Eat magnesium-rich foods
Magnesium is a natural sedative. Deficiency of magnesium can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability, and pain. It has also been use for people with restless leg syndrome.
Foods rich in magnesium are legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, blackstrap molasses, brewer's yeast, and whole grains.
6) Aromatherapy
The scent of English lavender has long been used as a folk remedy to help people fall asleep.
Research is starting to confirm lavender's sedative qualities. It's been found to lengthen total sleep time, increase deep sleep, and make people feel refreshed. It appears to work better for women, possibly because women tend to have a more acute sense of smell.
The good thing about lavender is that it begins to work quickly. Try putting a lavender sachet under your pillow or place one to two drops of lavender essential oil in a handkerchief. Or add several drops of lavender oil to a bath -- the drop in body temperature after a warm bath also helps with sleep.
7) Light
If you have trouble falling asleep at night, you may need more light in the morning.
Light exposure plays a key role in telling the body when to go to sleep and when to wake up. Try taking a walk first thing in the morning. Just be sure to wear sunscreen to protect your skin from ultraviolet rays.
On the other hand, if you find you're waking up too early in the morning, you may need more light in the afternoon. Try taking a walk in the late afternoon.
8) Music
Gentle, slow music is another remedy that can help to improve sleep without medication.
Music has been found to improve sleep quality, decrease nightly wakenings, lengthen sleep time, and increase satisfaction with sleep.
9) Acupuncture
Acupuncture may help with insomnia. A University of Pittsburgh analysis concluded that acupuncture may be an effective treatment for insomnia. A preliminary study found that five weeks of acupuncture increase melatonin secretion in the evening and improved total sleep time.
10) Traditional Chinese Medicine
In traditional Chinese medicine, insomnia often stems from kidney energy weakness. This syndrome is not necessarily related to kidney disease in Western medicine. A few signs of kidney energy weakness are low back ache, tiredness and fatigue, and a burst of energy at about 11 pm in the evening. Women in menopause often experience this type of insomnia. People who are taking anti-estrogenic drugs such as tamoxifen also experience this type of insomnia, however, they should not take herbal combinations such as the herbal formula liu wei di huang that may increase estrogen levels.
11) Ayurvedic Medicine
In Ayurvedic medicine, insomnia is often associated with a vata imbalance. Vata regulates breathing and circulation. People with a vata imbalance often notice irritability, anxiety, and fear with insomnia. One Ayurvedic treatment is the application of oil on the head and feet. For the pitta type, room temperature coconut oil is used, for the vata type, warm sesame oil is applied, and for the kapha type, warm mustard oil is often applied.
12) Exercise
Lack of exercise can contribute to poor sleep. Muscle tension and stress build in the body. Exercise can promote deep sleep that night. However, intense exercise too close to bed can increase adrenaline levels, leading to insomnia.
13) Other Natural Remedies
For hot flashes, a thin, flat foam pillow insert, called a Chillow, can help to cool the head throughout the night.
Chamomile, hops, passionflower, lemon balm, and ashwagandha are other herbs that are often used for insomnia. Some people may find benefit from simply having a cup of chamomile tea one to two hours before going to bed. Chamomile can reduce anxiety, calm the digestive system, and relieve muscle tension.
14) Feng Shui
Feng shui, which originates in the Chinese philosophy of Taoism, instructs on how to arrange rooms, furniture, offices, houses, and other arrangements to maximize favorable energy flow throughout living spaces. Here are some recommendations that may help promote relaxing sleep:
Try not to have the bed in a corner of the room. The corners are where energy tends to be stagnant.
Avoid putting your bed next to a window. Energy can be drained this way.
The bed shouldn't be positioned so that the soles of the feet, when lying face-up in bed, directly face the doorway.
When lying in bed, you should have full view of anyone coming in the door. If you can't do this directly, hang a mirror to reflect the entranceway.
Try to avoid facing sharp corners from desks, bookcases, and other pieces of furniture.
Natural remedies to cure your Insomnia.
Here are some natural remedies to cure your insomnia.
Valerian is God's Valium :
Valerian’s proper name Valeriana Officinalis and sometimes called God's Valium! It is a mild sedative and is extracted from the root of Valerian, a tall, fernlike plant. Valerian can be used for mild anxiety or stress, as a muscle relaxant, or to help you relax or to sleep.
L-Theanine, antioxidant relaxant :
L-Theanine is unique, in that it acts as a non-sedating relaxant by increasing the brain's production of alpha waves. So in fact, it is very effective in helping to relieve tension, stress and anxiety , without causing drowsiness.
Melatonin - the sleep hormone :
Melatonin resets our internal body clocks, making it a very useful supplement for shift workers and travellers suffering from jet lag and is also sometimes used to treat Seasonal Affective Disorder or SAD.
Corydalis :
Corydalis is a sedative herb that addresses insomnia that stems from nervousness, agitation, depression or anxiety.
Passion Flower :
Passion flower or Passiflora Incarnata, is a native of North America and is a naturally grown medicinal herb, which is approved by the German Commission E in the treatment of insomnia and nervousness. Some herbalists find passiflora especially good for when worry and an overactive mind interferes with sleep.
Homeopathy, good for short term insomnia :
Homeopathic remedies work best for treating short term insomnia. Take according to accompanying symptom and avoid minty toothpaste.
Aromatherapy, essential oils to realax :
Aromatherapy is the use of essential oils to relieve stress, promote relaxation and induce sleep, the most common ones being chamomile and lavender.
Valerian is God's Valium :
Valerian’s proper name Valeriana Officinalis and sometimes called God's Valium! It is a mild sedative and is extracted from the root of Valerian, a tall, fernlike plant. Valerian can be used for mild anxiety or stress, as a muscle relaxant, or to help you relax or to sleep.
L-Theanine, antioxidant relaxant :
L-Theanine is unique, in that it acts as a non-sedating relaxant by increasing the brain's production of alpha waves. So in fact, it is very effective in helping to relieve tension, stress and anxiety , without causing drowsiness.
Melatonin - the sleep hormone :
Melatonin resets our internal body clocks, making it a very useful supplement for shift workers and travellers suffering from jet lag and is also sometimes used to treat Seasonal Affective Disorder or SAD.
Corydalis :
Corydalis is a sedative herb that addresses insomnia that stems from nervousness, agitation, depression or anxiety.
Passion Flower :
Passion flower or Passiflora Incarnata, is a native of North America and is a naturally grown medicinal herb, which is approved by the German Commission E in the treatment of insomnia and nervousness. Some herbalists find passiflora especially good for when worry and an overactive mind interferes with sleep.
Homeopathy, good for short term insomnia :
Homeopathic remedies work best for treating short term insomnia. Take according to accompanying symptom and avoid minty toothpaste.
Aromatherapy, essential oils to realax :
Aromatherapy is the use of essential oils to relieve stress, promote relaxation and induce sleep, the most common ones being chamomile and lavender.
Setting the Stage for Sleep - Insomnia Tips
Here's the common sense approach, which is to have regular bedtimes and to get into a "winding down" routine before going to bed.
Try winding down, by gradually dimming or switching off lights as the evening goes on.
Do something relaxing like watching TV or reading or listening to soft music before going to sleep.
Listen to a sleep hypnosis CD.
You could take some Valerian tincture in some water and an l-theanine capsule before sleeping.
If you're particularly stressed, you can take an extra l-theanine capsule earlier in the evening.
Melatonin is a useful adjunct too, but avoid taking it unless you really need it, simply because it is a hormone and anything hormonal should never be taken lightly.
Try and get your partner to massage your neck and shoulders, temples and scalp with a few drops of chamomile essential oil, diluted in a carrier oil.
Heat a lavender wheat bag and put it around the back of your neck.
Have a slice of turkey, with some lettuce on half a slice of bread, preferably on an empty stomach. The trytophan in the turkey helps you sleep and the lettuce makes you drowsy.
Avoid exercise within 3 hours of bedtime, as it increases hormones, body temperature and alertness, which thwart attempts to sleep and can cause insomnia.
Try not to have any stimulants like coffee, tea or cola after 6pm.
Don't stay in bed and toss and turn and stress out if you can't sleep, get out of bed and get a warm milky drink and read something light for about half an hour and then try again (to sleep).
Avoid having a heavy meal just before going to bed. Have your evening meal at least 3 hours before going to bed.
Don't get into any animated discussions or arguments or major decision making after 9pm if that’s possible.
Try winding down, by gradually dimming or switching off lights as the evening goes on.
Do something relaxing like watching TV or reading or listening to soft music before going to sleep.
Listen to a sleep hypnosis CD.
You could take some Valerian tincture in some water and an l-theanine capsule before sleeping.
If you're particularly stressed, you can take an extra l-theanine capsule earlier in the evening.
Melatonin is a useful adjunct too, but avoid taking it unless you really need it, simply because it is a hormone and anything hormonal should never be taken lightly.
Try and get your partner to massage your neck and shoulders, temples and scalp with a few drops of chamomile essential oil, diluted in a carrier oil.
Heat a lavender wheat bag and put it around the back of your neck.
Have a slice of turkey, with some lettuce on half a slice of bread, preferably on an empty stomach. The trytophan in the turkey helps you sleep and the lettuce makes you drowsy.
Avoid exercise within 3 hours of bedtime, as it increases hormones, body temperature and alertness, which thwart attempts to sleep and can cause insomnia.
Try not to have any stimulants like coffee, tea or cola after 6pm.
Don't stay in bed and toss and turn and stress out if you can't sleep, get out of bed and get a warm milky drink and read something light for about half an hour and then try again (to sleep).
Avoid having a heavy meal just before going to bed. Have your evening meal at least 3 hours before going to bed.
Don't get into any animated discussions or arguments or major decision making after 9pm if that’s possible.
Simple Tips to Help You Get to Sleep
Simple Tips to Help You Get to Sleep, including some we're quite sure you've never seen before.
They're all designed to help you deal with the tension, stress and anxiety that lead to insomnia, so that you can enjoy a good night's sleep.
Not every one of these insomnia techniques alone will get you to sleep, but a few of them at least should prove successful. Needless to say, there's no guarantee, and no attempt to provide medical advice.
With that caveat out of the way, we can only wish you good luck. And a good night's sleep.
Insomnia techniques you've probably already tried but are still worth trying again.
See a Doctor
Insomnia can be a symptom of physical disorders, although for most of us it's the result of tension, stress and anxiety—and of course the more anxious we get about our insomnia, the worse it gets. If your doctor pronounces you a "healthy" insomniac, he might suggest some of the techniques provided here. Or she might prescribe drugs to help you get to sleep.
We suggest you try all these methods first, and use drugs only as a last resort. The decision, of course, is yours.
Take a Warm Bath
It's a great way to relax your body. Don't 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 also help remove toxins from your body.
Get a Massage
Have your spouse (or whoever) give you a massage 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.
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 specially composed music, others simply have sounds of waves rhythmically breaking, or the steady pattern of a heartbeat.
Of course if you don't have a record, cassette or CD player that will automatically turn off, we don't suggest this. If you have to get up and turn it off at the end, you've obviously lost its effect.
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 don't like milk—or are avoiding dairy products—try a cup of hot camomile, catnip, 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.
Eat a Bedtime Snack
Avoid Caffeine, Alcohol and Tobacco
Sleep in a Well-Ventilated Room
Sleep on a Good Firm Bed
Sleep on Your Back
Get Some Physical Exercise During the Day
Keep Regular Bedtime Hours
If You Can't Sleep, Get Up
Don't Sleep In
Get Up Earlier in the Morning
Keep Your Bed a Place for Sleep
Avoid Naps
Avoid Illuminated Bedroom Clocks.
Of course there's the standard insomnia remedy
that everyone knows (although it never worked for us)
Counting Sheep
Some insomnia techniques you probably
haven't seen before
Sleep With Your Head Facing North
Don't Watch TV or Read Before Going to Bed
Toe Wiggling
Stomach Rub
Progressive Relaxation
Deep Breathing
Visualize Something Peaceful
Visualize Something Boring
Imagine It's Time to Get Up
Quiet Ears
And some new suggestions from readers
who have found these remedies useful for their own insomnia.
Not Thinking
Smoke Yourself to Sleep
Yawning
Sex—Alone or with Others
Backwards Counting / Mental Computer
South, Not North
Earplugs
Secure Place
Bedtime Routine
Hot Water Bottle
Green Cows—and Other Animals of Color
Short Walk Before Bed.
Good luck! Have a pleasant sleep!
They're all designed to help you deal with the tension, stress and anxiety that lead to insomnia, so that you can enjoy a good night's sleep.
Not every one of these insomnia techniques alone will get you to sleep, but a few of them at least should prove successful. Needless to say, there's no guarantee, and no attempt to provide medical advice.
With that caveat out of the way, we can only wish you good luck. And a good night's sleep.
Insomnia techniques you've probably already tried but are still worth trying again.
See a Doctor
Insomnia can be a symptom of physical disorders, although for most of us it's the result of tension, stress and anxiety—and of course the more anxious we get about our insomnia, the worse it gets. If your doctor pronounces you a "healthy" insomniac, he might suggest some of the techniques provided here. Or she might prescribe drugs to help you get to sleep.
We suggest you try all these methods first, and use drugs only as a last resort. The decision, of course, is yours.
Take a Warm Bath
It's a great way to relax your body. Don't 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 also help remove toxins from your body.
Get a Massage
Have your spouse (or whoever) give you a massage 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.
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 specially composed music, others simply have sounds of waves rhythmically breaking, or the steady pattern of a heartbeat.
Of course if you don't have a record, cassette or CD player that will automatically turn off, we don't suggest this. If you have to get up and turn it off at the end, you've obviously lost its effect.
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 don't like milk—or are avoiding dairy products—try a cup of hot camomile, catnip, 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.
Eat a Bedtime Snack
Avoid Caffeine, Alcohol and Tobacco
Sleep in a Well-Ventilated Room
Sleep on a Good Firm Bed
Sleep on Your Back
Get Some Physical Exercise During the Day
Keep Regular Bedtime Hours
If You Can't Sleep, Get Up
Don't Sleep In
Get Up Earlier in the Morning
Keep Your Bed a Place for Sleep
Avoid Naps
Avoid Illuminated Bedroom Clocks.
Of course there's the standard insomnia remedy
that everyone knows (although it never worked for us)
Counting Sheep
Some insomnia techniques you probably
haven't seen before
Sleep With Your Head Facing North
Don't Watch TV or Read Before Going to Bed
Toe Wiggling
Stomach Rub
Progressive Relaxation
Deep Breathing
Visualize Something Peaceful
Visualize Something Boring
Imagine It's Time to Get Up
Quiet Ears
And some new suggestions from readers
who have found these remedies useful for their own insomnia.
Not Thinking
Smoke Yourself to Sleep
Yawning
Sex—Alone or with Others
Backwards Counting / Mental Computer
South, Not North
Earplugs
Secure Place
Bedtime Routine
Hot Water Bottle
Green Cows—and Other Animals of Color
Short Walk Before Bed.
Good luck! Have a pleasant sleep!
Natural Home Remedies for Insomnia (Inability to Sleep)
Home Remedies for Insomnia with Thiamine:
Of the various food elements, thiamine or vitamin B1 is of special significance in the treatment of insomnia. It is vital for strong, healthy nerves. A body starved of thiamine over a long period will be unable to relax and fall asleep naturally. Valuable sources of this vitamin are wholegrain cereals, pulses, and nuts.
Home Remedies for Insomnia with Lettuce:
Lettuce is beneficial in the treatment of insomnia as it contains a sleep-inducing substance, called 'lectucarium'. The juice of this plant has been likened in effect to the sedative action of opium without the accompanying excitement Lettuce seeds taken in a decoction are also useful in insomnia. One tablespoon of seeds should be boiled in half a liter of water, till it is reduced by one-third.
Home Remedies for Insomnia using Milk:
Milk is very valuable in insomnia. A glass of milk, sweetened with honey, should be taken every night before going to bed in treating this condition. It acts as a tonic and a tranquillizer. Massaging the milk over the soles of the feet has also been found effective.
Home Remedies for Insomnia with Honey:
Honey is beneficial in the treatment of insomnia. It has a hypnotic action and induces a sound sleep. It should be taken with water, before going to bed, in doses of two teaspoons in a large cup of water. Babies generally fall asleep after taking honey.
Dietary Guidelines for Insomnia
The patient should take a low-salt diet as salt is said to interfere with a restful sleep. A balanced diet with simple modifications in the eating pattern will go a long way in the treatment of insomnia. Such a diet should exclude white flour products, sugar and its products, tea, coffee, chocolate, cola drinks, alcohol, fatty foods, fried foods, and foods containing additives.
Exercise and Yoga for Insomnia
Regular active exercise during the day and mild exercises before retiring at night enhances the quantity and the quality sleep. Yoga helps in a majority of cases. It provides physical and mental relaxation from one's disturbing problems.
Special Insomnia Relief Formula
1 ounce valerian root extract
1/2 ounce hops extract
1/2 ounce passionflower extract
Combine herbal extracts in a dark-glass bottle. Store in a cool, darkplace and shake well before using. Take one teaspoon 30 minutesbefore bedtime with a small amount of warm water, and repeat thedose if needed. If you are sensitive to valerian,omit it and doublethe amount of hops extract.
Gentle Sleep Tea for Insomnia
1 teaspoon California poppy
1 teaspoon passionflower
1 teaspoon lemon balm
1 cup water
Pour one cup of boiling water over herbs. Cover,and steep for 15 minutes. Strain, sweeten ifdesired, and drink 30 minutes before bedtime.
How to Make Herbal Sleep Pillow for Insomnia?
Small pillows stuffed with dried herbs have been used for centuries in Europe topromote restful sleep. Hops is a potent sedative, and lavender, chamomile, androse petals all have relaxing, soothing properties.
1/8 cup dried hops
1/8 cup dried lavender
1/8 cup dried chamomile
1/8 cup dried rose petals
5 drops lavender or rose essential oil
2 pieces fabric, each 7 inches square
Mix the herbs together and sprinkle with the essential oil. Make a small pillowcase by sewing the right sides of the fabric together, leaving a 3-inch opening in thecenter of one side seam. Turn the pillowcase right side out. Fill the pillow withthe dried herbs, making it fairly flat, and sew the opening closed. Slip the herbalsleep pillow underneath your bed pillow.
Of the various food elements, thiamine or vitamin B1 is of special significance in the treatment of insomnia. It is vital for strong, healthy nerves. A body starved of thiamine over a long period will be unable to relax and fall asleep naturally. Valuable sources of this vitamin are wholegrain cereals, pulses, and nuts.
Home Remedies for Insomnia with Lettuce:
Lettuce is beneficial in the treatment of insomnia as it contains a sleep-inducing substance, called 'lectucarium'. The juice of this plant has been likened in effect to the sedative action of opium without the accompanying excitement Lettuce seeds taken in a decoction are also useful in insomnia. One tablespoon of seeds should be boiled in half a liter of water, till it is reduced by one-third.
Home Remedies for Insomnia using Milk:
Milk is very valuable in insomnia. A glass of milk, sweetened with honey, should be taken every night before going to bed in treating this condition. It acts as a tonic and a tranquillizer. Massaging the milk over the soles of the feet has also been found effective.
Home Remedies for Insomnia with Honey:
Honey is beneficial in the treatment of insomnia. It has a hypnotic action and induces a sound sleep. It should be taken with water, before going to bed, in doses of two teaspoons in a large cup of water. Babies generally fall asleep after taking honey.
Dietary Guidelines for Insomnia
The patient should take a low-salt diet as salt is said to interfere with a restful sleep. A balanced diet with simple modifications in the eating pattern will go a long way in the treatment of insomnia. Such a diet should exclude white flour products, sugar and its products, tea, coffee, chocolate, cola drinks, alcohol, fatty foods, fried foods, and foods containing additives.
Exercise and Yoga for Insomnia
Regular active exercise during the day and mild exercises before retiring at night enhances the quantity and the quality sleep. Yoga helps in a majority of cases. It provides physical and mental relaxation from one's disturbing problems.
Special Insomnia Relief Formula
1 ounce valerian root extract
1/2 ounce hops extract
1/2 ounce passionflower extract
Combine herbal extracts in a dark-glass bottle. Store in a cool, darkplace and shake well before using. Take one teaspoon 30 minutesbefore bedtime with a small amount of warm water, and repeat thedose if needed. If you are sensitive to valerian,omit it and doublethe amount of hops extract.
Gentle Sleep Tea for Insomnia
1 teaspoon California poppy
1 teaspoon passionflower
1 teaspoon lemon balm
1 cup water
Pour one cup of boiling water over herbs. Cover,and steep for 15 minutes. Strain, sweeten ifdesired, and drink 30 minutes before bedtime.
How to Make Herbal Sleep Pillow for Insomnia?
Small pillows stuffed with dried herbs have been used for centuries in Europe topromote restful sleep. Hops is a potent sedative, and lavender, chamomile, androse petals all have relaxing, soothing properties.
1/8 cup dried hops
1/8 cup dried lavender
1/8 cup dried chamomile
1/8 cup dried rose petals
5 drops lavender or rose essential oil
2 pieces fabric, each 7 inches square
Mix the herbs together and sprinkle with the essential oil. Make a small pillowcase by sewing the right sides of the fabric together, leaving a 3-inch opening in thecenter of one side seam. Turn the pillowcase right side out. Fill the pillow withthe dried herbs, making it fairly flat, and sew the opening closed. Slip the herbalsleep pillow underneath your bed pillow.
Home Remedies for Insomnia
Insomnia
Do's and Don't for Insomnia
Following are some of the simple tips for insomnia:
- Eat foods like, bananas, yoghurt and various green vegetables and salads. They will help in curing insomnia.
- Take a glass of buffalo milk before bedtime is good for sleep. Butter and ghee are also considered to be sleep-inducers.
- Avoid watching television at your sleep time.
- Do not take sleeping pills. They are not good for your body and reduce your mental strength and intelligence. They do not provide a permanent cure for insomnia.
- Do not sleep for long hours in the day time.
- Do not take excess sugar, salt and chocolates.
- Avoid alcohol and smoking as it causes depletion of bodily fluids and drowsiness or sleeplessness.
- Do not eat oily food at night.
- Live a stress free life as worries are silent killer and will not let you sleep.
- Do not take excess tea and coffee as it leads to insomnia.
- Warm water bath soothes your senses and helps in bringing good sleep.
- Dip your feet on warm water for 10-15 minutes before going to bed, this will bring good night sleep and will cure insomnia.
- Eat food rich in Vitamin B, zinc, magnesium, Vitamin C, calcium, and Vitamin D.
- Take balance diet rich in Vitamin B, zinc, magnesium, Vitamin C, calcium, and Vitamin D. They are essential for good health and cure insomnia or sleeplessness.
- Regular exercise keeps you fit and healthy. Go for morning and evening walk, swimming and other physical activities to soothe your nerves and bring good sleep.
- Do yoga and meditation regularly.
- Herbs like lavender, celery seeds, chamomile and lemon balm cure insomnia.
- Maintain a balance between work and rest and never bring your office work at home as it hampers your sleep.
Home Remedies for Insomnia
Following are some of the effective home remedies for insomnia:
- Mix a teaspoonful of honey in a glassful of celery juice and drink it every night before going to bed. It will assure a restful sleep throughout the night.
- Grind some fried cumin seed to a fine powder and mix them with the pulp of a ripe banana. Eat this at night to treat insomnia. This is very effective home remedy for insomnia.
- Drink honey water before going to bed. Mix one tablespoon of honey in a glass of water and drink it. This is very useful home remedy for insomnia.
- Milk is also helpful in curing sleeplessness or insomnia. Regularly drink one glass of milk containing half tablespoon honey at night.
- Eat bottle-gourd (ghiya) vegetable as it cures insomnia. Rub your scalp everyday with sesame oil containing one tablespoon bottle gourd juice. This is another easy and effective home remedy for insomnia.
- Rub one tablespoon of curd on forehead. This will bring good sleep.
- Prepare a tea using one teaspoon honey, half tablespoon aniseed, and milk. Drink this herbal tea at night before going to sleep. This is very common natural remedy for curing insomnia.
Herbal Remedies for Insomnia
Following are some of the effective herbal remedies for insomnia:
- Aniseed is a valuable remedy to cure insomnia naturally. It helps in relaxing the nervous system. Aniseed tea is prescribed to people having insomnia problems.
- Rauwolfia has natural sedative properties. It is also non-stimulating and used by children and adults to treat insomnia and sleeplessness. Its powdered root if taken along with some other scented substance like cardamom or vanilla is very effective in treating insomnia.
- Celery is another useful herb that makes the body relax and the nerves to soothe down.
- Nutmeg is commonly used in treating sleep problems in children. It is usually taken in mixture with other substances like amalaki and honey.
- You can also try this natural cure for insomnia. Mix the juice of the leaves of the Indian sorrel with its oil in equal contents. Store it in a bottle. Massage this oil into the scalp every night before going to bed. It will cool the brain and has good effects in inducing sleep.
Do's and Don't for Insomnia
Following are some of the simple tips for insomnia:
- Eat foods like, bananas, yoghurt and various green vegetables and salads. They will help in curing insomnia.
- Take a glass of buffalo milk before bedtime is good for sleep. Butter and ghee are also considered to be sleep-inducers.
- Avoid watching television at your sleep time.
- Do not take sleeping pills. They are not good for your body and reduce your mental strength and intelligence. They do not provide a permanent cure for insomnia.
- Do not sleep for long hours in the day time.
- Do not take excess sugar, salt and chocolates.
- Avoid alcohol and smoking as it causes depletion of bodily fluids and drowsiness or sleeplessness.
- Do not eat oily food at night.
- Live a stress free life as worries are silent killer and will not let you sleep.
- Do not take excess tea and coffee as it leads to insomnia.
- Warm water bath soothes your senses and helps in bringing good sleep.
- Dip your feet on warm water for 10-15 minutes before going to bed, this will bring good night sleep and will cure insomnia.
- Eat food rich in Vitamin B, zinc, magnesium, Vitamin C, calcium, and Vitamin D.
- Take balance diet rich in Vitamin B, zinc, magnesium, Vitamin C, calcium, and Vitamin D. They are essential for good health and cure insomnia or sleeplessness.
- Regular exercise keeps you fit and healthy. Go for morning and evening walk, swimming and other physical activities to soothe your nerves and bring good sleep.
- Do yoga and meditation regularly.
- Herbs like lavender, celery seeds, chamomile and lemon balm cure insomnia.
- Maintain a balance between work and rest and never bring your office work at home as it hampers your sleep.
Home Remedies for Insomnia
Following are some of the effective home remedies for insomnia:
- Mix a teaspoonful of honey in a glassful of celery juice and drink it every night before going to bed. It will assure a restful sleep throughout the night.
- Grind some fried cumin seed to a fine powder and mix them with the pulp of a ripe banana. Eat this at night to treat insomnia. This is very effective home remedy for insomnia.
- Drink honey water before going to bed. Mix one tablespoon of honey in a glass of water and drink it. This is very useful home remedy for insomnia.
- Milk is also helpful in curing sleeplessness or insomnia. Regularly drink one glass of milk containing half tablespoon honey at night.
- Eat bottle-gourd (ghiya) vegetable as it cures insomnia. Rub your scalp everyday with sesame oil containing one tablespoon bottle gourd juice. This is another easy and effective home remedy for insomnia.
- Rub one tablespoon of curd on forehead. This will bring good sleep.
- Prepare a tea using one teaspoon honey, half tablespoon aniseed, and milk. Drink this herbal tea at night before going to sleep. This is very common natural remedy for curing insomnia.
Herbal Remedies for Insomnia
Following are some of the effective herbal remedies for insomnia:
- Aniseed is a valuable remedy to cure insomnia naturally. It helps in relaxing the nervous system. Aniseed tea is prescribed to people having insomnia problems.
- Rauwolfia has natural sedative properties. It is also non-stimulating and used by children and adults to treat insomnia and sleeplessness. Its powdered root if taken along with some other scented substance like cardamom or vanilla is very effective in treating insomnia.
- Celery is another useful herb that makes the body relax and the nerves to soothe down.
- Nutmeg is commonly used in treating sleep problems in children. It is usually taken in mixture with other substances like amalaki and honey.
- You can also try this natural cure for insomnia. Mix the juice of the leaves of the Indian sorrel with its oil in equal contents. Store it in a bottle. Massage this oil into the scalp every night before going to bed. It will cool the brain and has good effects in inducing sleep.
Have a Good Night Sleep: Home Remedies for Insomnia
among young and old men and women. We cannot call insomnia a disease but actually it is a symptom showing sleep disorder such as Difficulty falling asleep, Difficulty staying asleep and Waking too early in the morning. The result is that insomnia suppress your energy level, mood, you wake up feeling unrefreshed, which hampers your health, work performance and quality of life. Hence this should not be neglected.
Types of Insomnia
Transient (or short-term) insomnia: This lasts for just one or two nights or at the most a month and this is a normal part of life as each of us has or will go thorough this short term insomnia. The cause for this transient insomnia can be anything, may be you have an exam tomorrow, or an important meeting, a minor illness or the excitement of a child's birthday or the excitement of meeting someone etc. As the underlying cause passes, your sleep pattern returns to normal.
Intermittent insomnia: If transient insomnia starts to occur frequently as "on and off", then you are said to be suffering from intermittent insomnia. In a period of time you willfind that insomnia is lasting for slightly longer each time. This is usually a warning sign and should not be ignored.
Chronic insomnia: Here you know that your sleep is being affected on most nights. This is severe insomnia, which is going to impact upon the quality of your life generally and you should look for an insomnia remedy.
However there is nothing to worry about. With proper medication, your problem can be solved. Simple changes in your daily habits can solve insomnia and you don't have to put up with sleepless nights. The easiest remedy is to consult a doctor and take a pill and banish our sleeping problems overnight. But before that it is better to opt for a natural cure for insomnia. So, let's look at home remedies to treat insomnia.
What should you take before going to bed
You can try these diets before preparing to go to bed.
Honey: Honey is useful in the treatment of insomnia. It has a hypnotic action and induces a sound sleep. Add two teaspoons of honey in a large cup of water and have it before going to bed. Babies generally fall asleep after taking honey.
Milk: A glass of milk should be taken every night before going to bed in treating this condition. You can add honey also. It acts as a tonic and a tranquilliser.
Aniseed: A tea made from aniseed is valuable in insomnia. Boil about 375 ml of water in a vessel and add a teaspoon of aniseed. The water should be covered with a lid and allowed to simmer for 15 minutes. It should then be strained and drunk hot or warm. You can add honey to make it sweet or hot milk , whichever you like. This tea should be taken after meals or before going to bed.
Rauwolfia: This is a valuable medicine, hypnotic action of the herb appears to have been known since ancient times. It has indisputable efficacy as a sedative. The very first dose of rauwolfia will enable a patient with a phlegmatic and gouty nature to go to sleep. Take the root, powder it and mix a quantity of 0.25 gm to 0.5 gm of it with some scented substance like cardamom and give it to the patient The patient will have a sound sleep during the entire night. If there is chronic insomnia, the patient should take O.25 gm twice a day, in the morning as well as at night before sleeping.
Poppy seed:Extract about 30 grams of the milk from the poppy seeds (Papaver somniferum). Mix with sugar and take this once in a day especially after dinner. This is one of the effective home remedies for insomnia.
Nutmeg: Take nutmegs and grind it to a fine powder. Take this powder every night before going to sleep.
Banana: Mash a ripe banana and then put roasted cumin seeds into it. Mix both properly. Take this after dinner. It will induce good sleep.
What should you do before going to bed?
Take a warm bath or hot foot bath before going to bed.
Massaging the milk over the soles of the feet has also been found effective.
Curd is also useful in insomnia. The patient can massage curd on the head. This will induce sleep.
Mix bottle gourd juice and sesame oil in 50:50 ratio and massage over the scalp every night. This acts as an effective medicine for insomnia.
Try ear plugs to avoid noise disturbance.
You can apply hot packs to the spine before going to bed.
What should be your regular diet to have a good night sleep?
Vitamin B diet: Eat food rich in vitamin b such as wholegrain cereals, pulses, and nuts. Of the various food elements, vitamin B is of special significance in the treatment of insomnia as it is good for strong, healthy nerves.
Low salt diet: The patient should take a low-salt diet as salt is said to interfere with a restful sleep.
A balanced diet with increased intake of fruits and vegetables will go a long way in the treatment of insomnia.
Avoid white flour products, sugar products, tea, coffee, chocolate, cola drinks, alcohol, fatty foods, fried foods, and foods containing additives etc.
What else?
Regular active exercise during the day and mild exercise before retiring at night enhances the quantity and the quality of sleep. The exercise stimulates the elimination of lactic acid from the body.
Yoga provides physical and mental relaxation from one’s disturbing problems. Various yogaasanas that are effective in the treatment of insomnia are shirasana, sarvangasana, paschimottanasana, uttanasan, viparitakarni and shavasana.
Meditiate
Eliminate stress
Take up some hobbies
Controlled breathing is also effective in inducing sleep
Stick to a regular sleeping schedule like going to bed at a fixed time every night and getting up at a fixed time in the morning.
Types of Insomnia
Transient (or short-term) insomnia: This lasts for just one or two nights or at the most a month and this is a normal part of life as each of us has or will go thorough this short term insomnia. The cause for this transient insomnia can be anything, may be you have an exam tomorrow, or an important meeting, a minor illness or the excitement of a child's birthday or the excitement of meeting someone etc. As the underlying cause passes, your sleep pattern returns to normal.
Intermittent insomnia: If transient insomnia starts to occur frequently as "on and off", then you are said to be suffering from intermittent insomnia. In a period of time you willfind that insomnia is lasting for slightly longer each time. This is usually a warning sign and should not be ignored.
Chronic insomnia: Here you know that your sleep is being affected on most nights. This is severe insomnia, which is going to impact upon the quality of your life generally and you should look for an insomnia remedy.
However there is nothing to worry about. With proper medication, your problem can be solved. Simple changes in your daily habits can solve insomnia and you don't have to put up with sleepless nights. The easiest remedy is to consult a doctor and take a pill and banish our sleeping problems overnight. But before that it is better to opt for a natural cure for insomnia. So, let's look at home remedies to treat insomnia.
What should you take before going to bed
You can try these diets before preparing to go to bed.
Honey: Honey is useful in the treatment of insomnia. It has a hypnotic action and induces a sound sleep. Add two teaspoons of honey in a large cup of water and have it before going to bed. Babies generally fall asleep after taking honey.
Milk: A glass of milk should be taken every night before going to bed in treating this condition. You can add honey also. It acts as a tonic and a tranquilliser.
Aniseed: A tea made from aniseed is valuable in insomnia. Boil about 375 ml of water in a vessel and add a teaspoon of aniseed. The water should be covered with a lid and allowed to simmer for 15 minutes. It should then be strained and drunk hot or warm. You can add honey to make it sweet or hot milk , whichever you like. This tea should be taken after meals or before going to bed.
Rauwolfia: This is a valuable medicine, hypnotic action of the herb appears to have been known since ancient times. It has indisputable efficacy as a sedative. The very first dose of rauwolfia will enable a patient with a phlegmatic and gouty nature to go to sleep. Take the root, powder it and mix a quantity of 0.25 gm to 0.5 gm of it with some scented substance like cardamom and give it to the patient The patient will have a sound sleep during the entire night. If there is chronic insomnia, the patient should take O.25 gm twice a day, in the morning as well as at night before sleeping.
Poppy seed:Extract about 30 grams of the milk from the poppy seeds (Papaver somniferum). Mix with sugar and take this once in a day especially after dinner. This is one of the effective home remedies for insomnia.
Nutmeg: Take nutmegs and grind it to a fine powder. Take this powder every night before going to sleep.
Banana: Mash a ripe banana and then put roasted cumin seeds into it. Mix both properly. Take this after dinner. It will induce good sleep.
What should you do before going to bed?
Take a warm bath or hot foot bath before going to bed.
Massaging the milk over the soles of the feet has also been found effective.
Curd is also useful in insomnia. The patient can massage curd on the head. This will induce sleep.
Mix bottle gourd juice and sesame oil in 50:50 ratio and massage over the scalp every night. This acts as an effective medicine for insomnia.
Try ear plugs to avoid noise disturbance.
You can apply hot packs to the spine before going to bed.
What should be your regular diet to have a good night sleep?
Vitamin B diet: Eat food rich in vitamin b such as wholegrain cereals, pulses, and nuts. Of the various food elements, vitamin B is of special significance in the treatment of insomnia as it is good for strong, healthy nerves.
Low salt diet: The patient should take a low-salt diet as salt is said to interfere with a restful sleep.
A balanced diet with increased intake of fruits and vegetables will go a long way in the treatment of insomnia.
Avoid white flour products, sugar products, tea, coffee, chocolate, cola drinks, alcohol, fatty foods, fried foods, and foods containing additives etc.
What else?
Regular active exercise during the day and mild exercise before retiring at night enhances the quantity and the quality of sleep. The exercise stimulates the elimination of lactic acid from the body.
Yoga provides physical and mental relaxation from one’s disturbing problems. Various yogaasanas that are effective in the treatment of insomnia are shirasana, sarvangasana, paschimottanasana, uttanasan, viparitakarni and shavasana.
Meditiate
Eliminate stress
Take up some hobbies
Controlled breathing is also effective in inducing sleep
Stick to a regular sleeping schedule like going to bed at a fixed time every night and getting up at a fixed time in the morning.
Insomnia or Sleeplessness
Insomnia is the inability to sleep when sleep should normally occur. Sufficient and restful sleep is a human necessity. The average adult needs slightly more than 8 hours of sleep a day, but only 35% of American adults consistently get this amount of rest.
People with insomnia tend to experience one or more of the following sleep disturbances:
Difficulty falling asleep at night
Waking too early in the morning
Waking frequently throughout the night
Insomnia may stem from a disruption of the body's circadian rhythm, an internal clock that governs the timing of hormone production, sleep, body temperature, and other functions. While occasional restless nights are normal, prolonged insomnia can interfere with daytime function, concentration, and memory. Insomnia increases the risk of substance abuse, motor vehicle accidents, headaches, and depression. Recent surveys indicate that 50% of people suffer from sleep difficulties, and 20 - 36% of them struggle with such difficulties for at least 1 year. Other studies show that one person out of three in the United States has insomnia, but only 20% tell their health care providers about it.
Signs and Symptoms:
Not feeling refreshed after sleep
Inability to sleep despite being tired
Daytime drowsiness, fatigue, irritability, difficulty concentrating, and impaired ability to perform normal activities
Anxiety as bedtime approaches.
Causes:
No known physical or mental condition causes primary insomnia. Everyday anxiety and stress, coffee, and alcohol are the most common culprits.
An underlying medical or psychological condition, such as depression,, often causes secondary insomnia.
About 50% of insomnia cases have no identifiable cause.
Some conditions or situations that commonly lead to insomnia include:
Substance abuse -- consuming excessive amounts of caffeine, alcohol, recreational drugs, or certain prescription medications such as stimulants. Smoking can cause restlessness and quitting smoking may also cause temporary insomnia.
Disruption of circadian rhythms -- shift work, travel across time zones, or vision loss. Circadian rhythms are regulated, in part, by release of a hormone called melatonin from the brain. As individuals age, less melatonin is available for use by the body.
Menopause -- between 30 - 40% of menopausal women experience insomnia. This may be due to hot flashes, night sweats, anxiety, or fluctuations in hormone levels.
Hormonal changes during menstrual cycle -- insomnia may occur during menstruation. Sleep improves mid-cycle with ovulation.
Advanced age -- biological changes associated with aging, underlying medical conditions, and side effects from medications all contribute to insomnia.
Medical conditions -- gastroesophageal reflux (return of stomach contents into the esophagus), fibromyalgia, other chronic pain syndromes, heart disease, arthritis, attention deficit hyperactivity disorder, and obstructive sleep apnea (difficulty breathing during sleep).
Psychiatric and neurologic conditions -- anxiety, depression, manic-depressive disorder, dementia, Parkinson's disease, restless legs syndrome, post-traumatic stress disorder.
Certain medications -- decongestants (such as pseudoephedrine or Sudafed), bronchodilators (such as albuterol or Proventil inhaler), and beta-blockers (such as metoprolol or Lopressor).
Excessive computer work.
Partners who snore.
Risk Factors:
The following factors may increase an individual's risk for insomnia:
Age -- the elderly are more prone to insomnia
Stressful or traumatic event
Night shift or changing work schedule
Travel across time zones
Substance abuse
Asthma -- bronchodilators occasionally cause insomnia
Excessive computer work.
Diagnosis:
Clinical history (including all current medication and recreational drug use) and physical exam are usually sufficient to make the diagnosis. Polysomnography, an overnight sleep study, can be helpful to rule out other types of sleep disorders (such as breathing-related sleeping disorder).
Preventive Care:
The following lifestyle changes can help prevent insomnia:
Exercising regularly -- best when done before dinner. Exercise should not be done too close to bedtime because it can cause restlessness.
Avoiding caffeine (especially after noon) and nicotine.
Getting regular exposure to late afternoon sun. This helps to stimulate release of melatonin to regulate circadian rhythm.
Practicing stress reduction techniques, such as yoga, meditation, or deep relaxation.
Early treatment of insomnia may also help prevent psychiatric disorders, such as depression.
Treatment:
The preferred treatments for people with chronic insomnia are lifestyle changes and behavioral approaches that establish healthy sleeping habits. This is called improving sleep hygiene.
Mind-body therapies -- such as stimulus control therapy, bright-light therapy, and cognitive-behavioral therapy -- are particularly helpful.
Acupuncture and acupressure have a long tradition of treating insomnia successfully, particularly in the elderly. Vitamins, along with homeopathic and herbal remedies, may also improve symptoms in some individuals.
Lifestyle
Healthy sleep habits are essential for treating insomnia. The following strategies (in addition to the steps mentioned in the "Preventive Care" section) may help treat the condition:
Maintain a consistent sleeping and waking time.
Establish the bedroom as a place for sleep and sexual activity only, not for reading, watching television, or working.
Avoid naps, especially in the evening.
Take a hot bath about 2 hours before bedtime.
Keep the bedroom cool, well-ventilated, quiet, and dark.
Avoid looking at the clock -- this promotes anxiety and obsession about time.
Avoid fluids just before bedtime.
Avoid exercising before bedtime.
Avoid television just before bedtime.
Eat a carbohydrate snack, such as cereal or crackers, just before bedtime.
Move to another room with dim lighting if sleep does not occur within 15 - 20 minutes in bed.
Medications
If changes in sleep hygiene do not help, prescription medications (including benzodiazepines) may be appropriate. Benzodiazepines include temazepam (Restoril), flurazepam (Dalmane), estazolam (ProSom), and triazolam (Halcion). Benzodiazepines may cause psychological and physical dependence. Physical withdrawal symptoms may occur if the drug is not carefully tapered following long-term use. Most common side effects of benzodiazepines include drowsiness, impaired coordination, fatigue, confusion and disorientation, dizziness, decreased concentration, short-term memory problems, dry mouth, blurred vision, and irregular heart beat.
Another class of sedative hypnotic medications includes the non-benzodiazepine, benzodiazepine receptor agonists. These newer medications appear to have better safety profiles and fewer adverse effects than the benzodiazepines. They are also associated with a lower risk of abuse and dependence than the benzodiazepines, although abuse and dependence do occur. Examples of medications in this class include zolpidem (Ambien), zaleplon (Sonata), and eszopiclone (Lunesta).
Ramelteon (Rozerem) belongs to a new class of drugs called melatonin agonists. Ramelteon promotes the onset of sleep by increasing levels of the natural hormone melatonin, which helps normalize normal circadian rhythm and sleep/wake cycles. Side-effects may include daytime sleepiness, dizziness, and fatigue.
Over-the-counter (OTC) antihistamines may be used short-term for insomnia. Diphenhydramine (Benadryl) is the most commonly used OTC antihistamine sleep aid, and can be purchased alone (Benadryl, Nytol, Sominex) or in combination with other OTC items, such as acetaminophen (Tylenol PM). Diphenhydramine can cause sedation, dry mouth, and constipation. In the elderly, diphenhydramine can cause confusion and oversedation.
Generally, OTC and prescription medications help promote sleep, but they are not recommended for insomnia that last for more than 4 weeks. Long-term use of some medications may cause addiction, particularly if the patient has a history of substance abuse.
Nutrition and Dietary Supplements
Following these nutritional tips may help reduce symptoms:
Eliminate all potential food allergens, including dairy, wheat (gluten), soy, corn, preservatives, and food additives. Your health care provider may want to test for food sensitivities.
Eat more antioxidant rich foods (such as green leafy vegetables) and fruits (such as blueberries, pomegranates, and cherries).
Avoid refined foods, such as white breads, pastas, and sugar.
Eat fewer red meats and more lean meats, cold-water fish, or beans for protein.
Use healthy cooking oils, such as olive oil or vegetable oil.
Reduce or eliminate trans-fatty acids, found in commercially baked goods such as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.
Avoid coffee and other stimulants, alcohol, and tobacco.
Drink 6 - 8 glasses of filtered water daily.
Exercise 30 minutes daily, 5 days a week. Exercising in the evening after dinner may lead to insomnia.
Foods rich in carbohydrates and low in protein and fat may boost the production of serotonin and melatonin, brain chemicals that are associated with sleep. A carbohydrate snack of granola, non-sweetened cereals, or crackers with milk before bed may help.
The following dietary supplements may also be helpful in promoting sleep:
A multivitamin daily, containing the antioxidant vitamins A, C, E, the B-complex vitamins, and trace minerals such as magnesium, calcium, zinc, and selenium.
Omega-3 fatty acids, such as fish oil, 1 - 2 capsules or 1 tbsp. oil one to three times daily, to help decrease inflammation and help with mental balance.
Coenzyme Q10, 100 - 200 mg at bedtime, for antioxidant, immune, and muscular support.
5-hydroxytryptophan (5-HTP), 50 mg two to three times daily, for mood stabilization and sleep improvement.
L-theanine, 200 mg one to three times daily, for nervous system support.
Melatonin, 1 - 6 mg one hour before bedtime, for sleep and immune protection. Ask your health care provider about potential prescription interactions.
L-tryptophan and 5-hydroxytryptophan (5-HTP)
Medical research indicates that taking 1 g L-tryptophan before bedtime can induce sleepiness and delay wake times. Researchers think L-tryptophan brings on sleep by raising levels of serotonin, a body chemical that promotes relaxation. However, consumers should take this supplement with caution as it may adversely interact with certain antidepressants [including selective serotonin reuptake inhibitors (SSRIs) and monoamine oxidase inhibitors (MAOIs)] and cause serious negative side effects. Reports of eosinophilia myalgia syndrome (EMS: an autoimmune disorder characterized by fatigue, fever, muscle pain and tenderness, cramps, weakness, hardened skin, and burning, tingling sensations in the extremities) from contaminated L-tryptophan supplements surfaced in 1989, and isolated incidents of EMS continue to be reported.
Studies also suggest that 5-hydroxytryptophan (5-HTP), made from tryptophan in the body or available in supplement form, may be useful in treating insomnia associated with depression. Like tryptophan, reports of EMS have been associated with use of 5-hydroxytryptophan. Talk to a health care professional before taking 5-HTP supplements if you are on antidepressant medications. Drug interactions may occur.
Melatonin
Melatonin supplements help induce sleep, particularly in people who have disrupted circadian rhythms (such as from jet lag or shift work), or those with low levels of melatonin (such as some people with schizophrenia). In fact, a recent review of scientific studies found that melatonin supplements help prevent jet lag, particularly in people who cross five or more time zones. A few clinical studies suggest that melatonin is significantly more effective than placebo, or dummy pill, in decreasing the amount of time required to fall asleep, increasing the number of sleeping hours, and boosting daytime alertness. Although research suggests that melatonin may be modestly effective for treating certain types of insomnia, few studies have investigated whether melatonin supplements are safe and effective for long term use. More research is needed in this area.
Herbs
Herbs are generally a safe way to strengthen and tone the body's systems. As with any therapy, you should work with your health care provider to get your problem diagnosed before starting any treatment. You may use herbs as dried extracts (capsules, powders, teas), glycerites (glycerine extracts), or tinctures (alcohol extracts). Unless otherwise indicated, you should make teas with 1 tsp. herb per cup of hot water. Steep covered 5 - 10 minutes for leaf or flowers, and 10 - 20 minutes for roots. Drink two to four cups per day. You may use tinctures alone or in combination as noted:
Kava kava (Piper methysticum) standardized extract, 100 - 250 mg one to three times daily, as needed for relaxation. Kava should not be used in those with liver problems or those drinking alcohol in excessive quantities.
Rhodiola (Rhodiola rosea ) standardized extract, 100 - 600 mg daily, for antioxidant and antistress activity.
Valerian (Valeriana sp.) standardized extract, 200 - 400 mg at bedtime, for sleep.
Chamomile (Anthemis nobilis), standardized extract, 400 - 1,600 mg daily, for relaxation. A tea may be prepared from chamomile flowers. Chamomile is not recommended for individuals allergic to flowers in the daisy family.
Homeopathy
A few studies have examined the effectiveness of specific homeopathic remedies. However, a professional homeopath may recommend one or more of the following treatments for insomnia, based on their knowledge and clinical experience. Before prescribing a remedy, homeopaths take into account a person's constitutional type -- your physical, emotional, and intellectual makeup. An experienced homeopath assesses all of these factors when determining the most appropriate remedy for a particular individual.
Aconitum -- for insomnia that occurs as a result of illness, fever, or vivid, frightening dreams; commonly used for children.
Argentum nitricum -- for impulsive children who are restless and agitated before bedtime and cannot fall asleep if the room is too warm.
Arsenicum album -- for insomnia that occurs after midnight due to anxiety or fear. This remedy is most appropriate for demanding individuals who are often restless, thirsty, and chilly.
Chamomilla -- for insomnia caused by irritability or physical pains; sleep may be disturbed by twitching and moaning. This remedy is appropriate for infants who have difficulty sleeping because they are teething or colicky, and older children may demand things, then refuse them when they are offered.
Coffea -- for insomnia due to excitable news or sudden emotions. This remedy is most appropriate for individuals who generally have difficulty falling asleep and tend to be light sleepers. Often used to counteract the effects of caffeine, including in infants exposed to caffeine through breast-feeding.
Ignatia -- for insomnia caused by grief or recent loss. This remedy is most appropriate for individuals who yawn frequently or sigh while awake.
Kali phosphoricum -- for night terrors associated with insomnia. This remedy is most appropriate for individuals who are easily startled and restless, often with fidgety feet. Anxiety is often caused by both nightmares and events in the individual's life.
Nux vomica -- for insomnia caused by anxiety, anger, irritability, or use of caffeine, alcohol, or drugs. This remedy is most appropriate for individuals who wake up early in the morning, or for children who often have dreams of school or fights and may be awakened by slight disturbances. Nux vomica may also be used to treat insomnia that occurs as a side effect of medications.
Passiflora -- for the elderly and young children with often overactive minds.
Pulsatilla -- for women and children who are particularly emotional and do not like sleeping alone. Also used when sleeping in a warm room tends to worsen insomnia or when the individual may cry due to the inability to fall asleep.
Rhus toxicodendron -- for restlessness and insomnia caused by pains that occur when the individual is lying down.
Acupuncture
Some reports suggest that certain acupuncture procedures have a nearly 90% success rate for the treatment of insomnia. Through a complex series of signals to the brain, acupuncture increases the amount of certain substances in the brain, such as serotonin, which promote relaxation and sleep.
Several clinical studies have found that auricular acupuncture is effective in reducing symptoms of insomnia, such as difficultly in falling asleep and remaining asleep. Auricular acupuncture uses needles placed at various points in the ear. Further studies should be performed.
Clinical studies of elderly people with sleep disturbances suggest that acupressure enhances sleep quality and decreases awakenings during the night. An acupressure practitioner works with the same points used in acupuncture, but stimulates these healing sites with finger pressure, rather than inserting fine needles. Clinical studies support the use of auricular (ear) acupressure for improving sleep quality in elderly patients and possibly in healthy adults of all ages. A small clinical study also found that acupressure may help with sleep apnea.
Chiropractic
No well-designed studies have evaluated the effect of chiropractic care on individuals with insomnia, but chiropractors report that spinal manipulation may improve symptoms of the condition in some individuals. In these cases, spinal manipulation may have a relaxing effect on the nervous system.
Massage and Aromatherapy
Massage has long been known to enhance relaxation and improve sleep patterns. While massage alone is an effective method for relaxation, studies suggest that massage with essential oils (called aromatherapy), particularly lavender (Lavandula angustifolia), may result in improved sleep quality, more stable mood, increased mental capacity, and reduced anxiety. Clinical studies have found participants who received massage with lavender felt less anxious and more positive than participants who received massage alone.
Mind-Body Medicine
A variety of behavioral techniques have proved helpful in treating insomnia. These methods, with the guidance of a sleep specialist or a sleep specialty team, are singly used to treat insomnia, but they may also be combined with other treatment methods including:
Sleep Diary. Keeping a daily/nightly record of sleep habits (including the amount of sleep, how long it takes to fall asleep, the quality of sleep, the number of awakenings throughout the night, any disruption of daytime behaviors, attempted treatments and how well they worked, mood, and stress level) can help a person understand and, consequently overcome their insomnia.
Stimulus Control Techniques. This technique involves learning to use the bedroom only for sleep and sexual activity. Individuals using this technique learn to go to bed only when tired and leave the bedroom when they’re not sleeping. They wake up at the same time every day, including weekends and vacations, regardless of the amount of sleep they had.
Sleep Restriction. This method improves sleep "efficiency" by attempting to sleep at least 85% of time spent in bed asleep. The time spent in bed is decreased each week by 15 - 20 minutes until the 85% goal is achieved. Once accomplished, the amount of time in bed is increased again on a weekly basis.
Relaxation Training Techniques. Progressive relaxation, meditation, yoga, guided imagery, hypnosis, or biofeedback can break the vicious cycle of sleeplessness by decreasing feelings of anxiety about not being asleep. Studies indicate that these therapies significantly reduce the amount of time it takes to fall asleep, increase total sleep time, and decrease the number of nightly awakenings.
Cognitive-Behavioral Therapy. This therapy is intended to re-establish healthy sleep patterns by helping an individual cope with their sleep problem. One cognitive-behavioral approach, called paradoxical intention, helps to retrain an individual's fears of sleep by doing the opposite of the behavior that causes anxiety. For example, a person with insomnia worries long before going to bed about not being able to sleep and the difficulty they will have at bedtime. Rather than preparing to go to sleep, the person prepares to stay awake. Another cognitive-behavioral technique, called thought stopping, allows a person with insomnia a certain period of time to repeatedly and continuously think about going to bed. This technique helps "wear out" the anxiety associated with going to bed, and decreases the likelihood that he they will obsess about falling asleep at other times.
Traditional Chinese Medicine
Many methods have been used historically in Traditional Chinese Medicine to treat insomnia, including herbal remedies, acupuncture, acupressure, Chinese massage (tui na), and qi gong.
Other Considerations:
Pregnancy
Insomnia usually occurs in the later months of pregnancy when the mother's size and need to urinate disrupt sleep.
Women who are pregnant and nursing mothers should avoid benzodiazepines.
Warnings and Precautions
People who are taking prescription medications or over-the-counter sleeping pills should avoid alcohol.
Discontinuing prescription medications or over-the-counter sleeping pills can lead to rebound insomnia.
Prognosis and Complications
Most people who have insomnia with no underlying medical conditions recover within a few weeks. For those who develop insomnia from a traumatic event (such as those with posttraumatic stress disorder), sleep disruptions can continue indefinitely. People who become dependent on sleeping pills and prescription medication for sleep often have the most difficulty overcoming insomnia.
Alternative Names:
Sleeplessness
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