Tips to Make Your Insomnia Go Away

Sleep Hygiene: How to Treat Your Insomnia

      Do you have insomnia? If you are having trouble falling asleep or staying asleep at night, it can be very detrimental to your health and well-being. Here's how to end your sleepless night.

   

You are one of the millions of Americans or the world who are battling insomnia, if your mind is racing and your body is only spinning when it comes to sleep.

If you suffer from insomnia, healthy sleeping habits can make a huge difference.

These general guidelines are recommended for everyone, especially those of you who can't sleep or stay asleep regularly.

Adequate and quality sleep is essential for your physical and mental health. Some simple sleep hygiene practices and home remedies can help you sleep more soundly.

You have insomnia when you have trouble sleeping at night. It's hard for you to fall asleep, or you may wake up several times during the night.

Sleeplessness can affect your physical and mental health. Sleep deprivation can also cause headaches or difficulty concentrating.

Insomnia Definition

Insomnia means having problems falling asleep or staying asleep. Most people will have occasional sleep problems due to stress, worries, or an irregular sleep schedule. (webmd.com) 

However, if you have difficulty sleeping for a long time, it can cause health problems for you. If you worry about it, then you will only make matters worse.

The good news is that if you can change the way you think about sleep, and make some lifestyle changes, you can improve your sleep quality.

Many things influence how well you sleep. You can use a sleep journal to help you figure out what is helping as well as what may be hindering your restful sleep.

Changing one or more of your habits can improve your sleep quality.

What Causes The Insomnia?

There are several causes for sleeplessness, including your sleeping habits, lifestyle choices, and medical conditions.

Some minor causes can improve with self-care, while others will require you to seek medical help.

Causes of sleeplessness may include aging, too much pre-bedtime stimulation such as playing video games, watching television, exercising, noise disturbance, an uncomfortable bedroom, consuming too much caffeine, or feeling excited.

Sleeping too much during the day, lack of sun exposure, physical pain, frequent urination, jet lag, and some medications can also cause sleep difficulties.

For many people, worries, stress, depression or work schedules can also affect their sleep. For others, sleep problems are caused by sleep disorders like insomnia, sleep apnea, and restless leg syndrome.

Anxiety 

Anxiety is a condition that has a major impact on how easily you fall asleep, and falls back asleep if you wake up at night.

Chances are you've experienced these once in a while one night, but when these thoughts become frequent, they can cause and exacerbate episodes of insomnia, as sleep itself becomes a source of stress.

Depression

Insomnia is generally considered a symptom of depression, but the relationship between the two situations may be less clear than previously thought. Depression can make it difficult for you to fall asleep, and insomnia can worsen depressive symptoms, disrupting physiological and hormonal balance.

Treating either of these conditions has been shown to have positive effects.

You're constantly going through hormonal changes.

Women go on a lot of events and not just their daily schedule. Every month, your body, which is a sea of hormones, is constantly changing, so it can affect your sleep. Menopause, pregnancy, your monthly cycle, poor sleep habits and suboptimal lifestyle choices will rob you of the sleep you need.

Natural Remedies for Sleep

Simple lifestyle changes can make a big difference to your sleep quality. Follow these tips for a better night sleep.

If sleeping pills may be bad for you, does that mean natural herbal remedies are a better option?

There's proof they can. But it's not a substitute for practicing good sleep hygiene. Just because a drug is natural doesn't automatically mean it's healthy or effective. While these herbal options are generally considered safe, you should always get the green light from your doctor, before taking any new supplements or natural remedies.

Best Herbal Insomnia Remedy

St. John's wort.

Yellow flowers like weeds are commonly used to relieve symptoms of depression such as: insomnia and anxiety.

You can soak it to make a nice tea. Be careful to avoid direct sunlight when you take it, as St John's wort makes the skin more sensitive to UV rays.

Foods Rich in Magnesium

The mineral magnesium is a natural sedative, and some research shows that supplements can help you deal with insomnia. Magnesium deficiency can cause constipation, trouble sleeping, muscle tremors or anxiety, cramps, irritability, and pain. Magnesium-rich foods include nuts and seeds, dark leafy green vegetables, almonds, wheat bran, cashews, blackstrap molasses, brewer's yeast, and whole grains. In addition to incorporating these whole foods into your diet, you can also try juicing dark green leafy vegetables.

Chamomile tea.

Tasty, simple and effective. Chamomile tea has been used as a relaxation aid for centuries, but it is more than just a traditional remedy. It acts as a mild sedative, helps calm nerves, relieves insomnia and reduces anxiety. Some experts recommend using 2 or 3 tea bags for a restful night's sleep.

Tryptophan

Tryptophan is a natural amino acid that is a precursor to serotonin, which is then converted into melatonin. Research shows mixed evidence for Tryptophan's effectiveness.

Have a carbohydrate snack such as whole-grain crackers before bed. It also includes foods that are rich in vitamin B6, found in wheat germ, sunflower seeds, and bananas, which increase the body's conversion of tryptophan. Warning !! L-tryptophan supplementation is not recommended as it has been associated with the eosinophilia-myalgia syndrome

Melatonin.

You can find melatonin, the hormone that regulates your sleep-wake cycle, consume sour cherries. But eating a bowl full of tart cherries every night can be boring — and expensive.

Melatonin supplements can give you the same benefits of promoting sleep, without a full stomach.

To determine the right dosage of melatonin supplements for you, talk to your doctor.

Avoid excessive activity and stressful situations before going to bed

This includes checking your social media messages, having a serious discussion or argument with your partner or family, or catching up with work. Postpone these things until the morning.

California Poppy.

People don't want to feel tired and sluggish. But when you experience it—like before bedtime—make the California poppy your go-to. Soak lime leaves in hot water for at least 10 minutes to make a tea that will ease your anxiety, and make you feel relaxed and ready for bed.

Lava.

Kava has long been a favorite among Pacific Islander residents for relaxation. In fact, research has found that kava is significantly more effective at treating anxiety than a placebo, and some early research suggests that kava may help with insomnia. But like valerian, long-term use is not recommended, as it can have a negative impact on your liver.

Passion flower.

The tropical flower acts as a mild sedative – and tastes great. Try steeping 1 teaspoon of passion fruit in boiling water for 10 minutes before drinking—and you'll be drifting off into dreamland.

Valerian.

Like chamomile tea, traditional practitioners have turned to the roots of this flowering plant for anxiety relief and promoting relaxation. And it worked:

According to some studies, valerian root has been shown to help people fall asleep faster and deeper. It may not be ideal for long-term use, so speak with your doctor before starting a valerian regimen.

Relax to Sleep Better

Your body needs time to go into sleep mode, so spend the last hour before bed doing a relaxing activity such as reading.

For some people, using electronic devices such as laptops can make it difficult for them to fall asleep, because certain types of light emitted from these devices' screens activate the brain.

If you have trouble sleeping, avoid electronics before bedtime or if you wake up in the middle of the night.

Regulating Your Breath

A series of slow, deep breaths can provide you with a sense of calm. This method, known as pranayamic breathing, is believed to help reduce stress on the nervous system, and may prepare your brain for sleep.

How to do it: Breathe in slowly and gently through your nose. Slowly exhale through your mouth. You can count each breath or each cycle of inhaling and exhaling, whichever is more natural to you.

When to see a Doctor

Everyone has trouble falling asleep at some point in their lives, but chronic sleep problems may be a sign of a more serious underlying problem.

Certain medical conditions or medications can disrupt your sleep. Lack of sleep can make it hard to concentrate, memory problems, and an increased risk of accidents.

See your doctor and discuss your sleep problems. Tell your doctor any problems you have. Tell your doctor if when you wake up in the morning you do not feel refreshed.

Keep a diary of your insomnia symptoms, so that you and your doctor can see any patterns that may be contributing to your insomnia.

If you're still having trouble falling asleep after trying to improve your sleep habits, it's time to seek medical attention. A doctor can check for a person with sleep disorders and other conditions that affect sleep. Your doctor can also give you advice about possible treatment options.