The swinging stress in the mind, the tight scheduled work, late night parties, pubs, thinking all the time about the problems and what not!! Many general and in-general conditions are the culprits of our golden sleep. The effect of low sleeping hours not spout on immediate but show its appearance at any other time: you may feel drowsy while you are with work or you are under a deep lecture, discussion in the classroom, it is not just for this line but crosses and fetches many other problems like insomnia and other health disorders. Get out of the dream of not getting sleep with few simple remedies as follows.
Insomnia is a disability to get the amount of sleep you need to wake up that feels refreshed. IT can also be defined as the quality of your sleep and you feel after sleeping. If you are feeling fatigued and drowsy, you may experience insomnia.
Symptoms of insomnia
- Trouble to get back to sleep when waking up at night time.
- Relying on sleeping pills or alcohol to fall asleep.
- Daytime drowsiness, irritability, or fatigue
- Difficulty falling asleep despite being tired
- Waking up too early in the morning
- Don’t feel refreshed after sleep
- Difficulty in concentrating during the day time.
Causes of insomnia
Insomnia can be seen for a few days which sometimes goes as its own way. But, the temporary causes of insomnia are due to work stress. Insomnia mostly caused due to tiredness or some medical conditions or else with psychological problems.
Emotional distress and psychological problems: Depression and anxiety are the most causes of chronic insomnia. It is common emotional and psychological causes that include chronic or significant life stress, worry, bi-polar disorder, anger, grief, and trauma.
Medical problems or illness: Some medical conditions that cause disease can contribute to insomnia, which includes allergies, hyperthyroidism, kidney disease, asthma, Parkinson’s disease, acid reflux, and cancer. Chronic pain is a very common cause of insomnia.
Medications: Many of the prescription drugs can interfere with sleep, that includes antidepressants, stimulants for ADHD, thyroid hormone, corticosteroids, high blood pressure medications, and some contraceptives. It includes cold and flu medications that contain alcohol, pain relievers that are rich in caffeine, slimming pills, and diuretics.
Sleep disorders: Sleeping disorder includes sleep apnea, restless legs syndrome, and circadian rhythm disturbances tied to jet lag or late night shift work.
Tips to get rid of Insomnia and ways to get a good night’s sleep
Limit or avoid alcohol to get good sleep
Although the natural properties of alcohol make you feel drowsy and gives you sleep, the side effects makes you wake up in the night with a full bladder, headache and stomach ache. The rebound effect of alcohol makes you feel sleep tough.
How to get rid of Insomnia by avoiding caffeine?
Don’t drink the coffee more than two cups a day, as it may affect your sleep. On the same day, don’t take any caffeine associated products. It harms your life, so it is better to avoid or limit your intake of coffee. Be aware while taking soft drinks as they are also rich in caffeine content. Even green tea has caffeine content, but less compared to other’s.
Make a precise sleep schedule to get sleep
Prepare a schedule about sleep and wake-up. Though if you don’t get the sleep in the night don’t skip to wake up according to the charted schedule. Remember, don’t take any naps in that day, as they may add some more trouble to your sleeping problem and in the night mostly you will get good sleep.
Make your body relax for better sleep
Relaxing the body with the endeavoring care will give you a tight slap. Take a hot bath before two hours from sleeping, it makes your body and mind stress free, which helps in the easy sleep. For additional perks it is suggested to add some amount of Epsom salt to the hot water.
Meditation good for health
Practicing meditation in everyday will give lots of peace of mind, it retains the stress levels down and rejuvenates the power of relaxation, which is essential for a good sleep.
Reduce intake of sugar for good health care
Try to complete your meals before three hours of your bedtime. Take some sugar based sweets or cookies to get the natural sleep. Sugary foods taken about 30 minutes earlier to sleep can actually work as a sedative, it will also kick off the morning fuzziness.
As like sugar, you can also try honey, mix a tablespoon of honey to your milk or to an herbal tea. It also works well to get the sleep and relaxes you too.
5-Htp for insomnia
Some people face problems with sleep due to tryptophan deficiency. 5-HTP, Made out of tryptophan will turns the body make serotonin. Due to low amounts of serotonin in the body also a factor for the sleepless nights. Consuming a 5-HTP supplement might benefit you, if the body has less amounts of tryptophan.
Avoid melatonin to sleep well
Our body becomes dull and slow to produce melatonin with the preceding age, that is the main reason behind the discontinuous sleep among aged people. Taking melatonin supplements can help you, if you are having this hormone deficiency.
Lighten up your meals in the evening
Eat light meals before 10 PM and finish several hours before bedtime and avoid foods that cause indigestion. If you feel hungry at night, then you can opt for snack on foods that won’t disturb your sleep which includes dairy foods and carbohydrates.