Top 10 Drug Free Ways to Say Good Night to Insomnia
“Treating Insomnia: Is having sweet dreams just a dream?“
A person who is suffering 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 is having 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 wherein insomnia can be treated:
1. Follow a positive routine.
If an insomniac has an erratic eating routine, this should be changed to a fixed routine dedicated to directly fight insomnia. The person should eat early dinner so as 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 make someone awake for as long as 20 hours. For some, even drinking a cup of coffee in the morning causes them sleeplessness at night.
3. Exercise at night.
Insomnia is often caused by too much stress. Doing exercise at night makes blood to 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 an insomniac instead of watching television. Television enhances attention, which makes a person awake. Reading on the other hand while in bed causes the eye to get tired and creates a sleepy feeling.
Try ways that causes our body to relax. Meditation technique like yoga can initiate a calm state of mind and body. Listening to soft and classical music can also help. There are fragrant oils, incense, and candles that are made specifically to aid in relaxation. Consult a shop that sells these on type of scents that can induce sleep.
7. The root solution for insomnia.
There are root extracts that can engender a sleepy state. 300 to 600 mg of concentrated extract should be taken 30 minutes prior to going to bed. This root extract can be mixed with calming herbs like chamomile, passionflower and balm made from lemon.
8. Take melatonin with caution
Melatonin can help in adjusting one’s sleeping pattern. 0.5 to 3.0 mg an hour or two before going to bed may help. Melatonin though should only be taken with the approval of a physician. The human body has different reactions to melatonin.
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.
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 doctors consent.
Acupuncture, which is a Chinese healing method, could help to heal insomnia. These needles put into the skin strike nerve transmitters that produce sleep-inducing hormones like serotonin.
Altering a person’s diet is effective in preventing and healing insomnia. Doctors suggest eating food that is high in carbohydrate prior to sleep.
Examples of these are bread and crackers. Studies showed that carbohydrates enhance the quantity of serotonin produced by the body.
Serotonin is a chemical messenger or neurotransmitter that affects the brain. This chemical lessens anxiety, which in turn creates sleep.
Consulting a psychologist or psychiatrist may give light in solving insomnia. This sleeping disorder is usually caused by stress. A psychologist or psychiatrist can give expert advice on how to treat insomnia.