A person who suffers from sleepless nights; someone who frequently wakes up at night and rises up early in the morning even though that person does not have enough sleep has a sleeping disorder known as insomnia.
Insomnia is a condition in which a person is not getting enough sleep. This person when awakened at night has a hard time sleeping again. Insomnia can happen every night, from time to time or in a period of time.
Here are the some suggestions to help relieve insomnia:
1. Follow a positive routine.
If an insomniac has an erratic eating routine, this should be changed to a fixed routine dedicated to fight insomnia. The person should eat an early dinner so to condition the body to sleep early.
2. 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 keep someone awake for as long as 20 hours. For some, even drinking a cup of coffee in the morning causes them sleeplessness at night.
3. Yoga at night.
Insomnia is often caused by too much stress. Doing exercise at night like yoga, makes blood circulate in our brain and body. This in turn makes us calm and stress free.
4. The bedroom should be conducive to sleep.
Loud noise coming from cars in the street, upbeat music set at very high volume, bright lights and uncomfortable bed should be avoided.
5. Read not watch.
Read books, magazines or anything that interests a person instead of watching television. Television enhances attention, which makes a person stay awake. Reading on the other hand while in bed causes the eyes to get tired and creates a sleepy feeling.
6. Relax
Try different ways to relax the body.Meditation and Yoga can initiate a calm state of mind and body. Listening to soft and classical music can also help. There are essential oils, incense, and candles that are made specifically to aid in relaxation; such as Lavender, Valerian and Angelica.
7. Natural remedies for insomnia.
There are root extracts that can aid in a sleepy state.
The following doses have been studied in scientific research:
By mouth:
For inability to sleep (insomnia):
400-900 mg valerian extract up to 2 hours before bedtime for as long as 28 days, or
Valerian extract 120 mg, with lemon balm extract 80 mg 3 times daily for up to 30 days, or
A combination product containing valerian extract 187 mg plus hops extract 41.9 mg per tablet, 2 tablets at bedtime for 28 days.
8. Magnesium
Conditions such as, restless legs syndrome (RLS) and period limb movements (PLM), while sleeping can cause insomnia. Taking 300 mg of magnesium at night from four to six weeks can solve insomnia. Again this should be done with doctor’s consent.
9. Massage
To help in relaxation of mind and body massage works on physical level as well as on psyche level through sense of touch.
A head massage is most beneficial for a person suffering from insomnia. Start on the face with gentle circular movements and then move to the back of the head with vertical movement. Finish with gentle circular movements at the temples. Massaging the feet can also be very beneficial.
10. Acupuncture
Acupuncture, which is a Chinese healing method, could also help to heal insomnia. These needles put into the skin strike nerve transmitters that produce sleep-inducing hormones like serotonin.
Please note as people grow older, the melatonin level of the body decreases. This explains why older people usually have a hard time sleeping and sleep less compared to children and younger people.
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