Natural Remedies For Insomnia
Insomnia is a sympton of a sleeping disorder. It has characteristics such as persistent difficulty falling asleep or staying asleep. Insomnia is a symptoms not a stand alone diagnosis or disease. The definition of insomnia is difficulty initiating or maintaining sleep, or both. Insomnia is due to inadequate quality or quantities of sleep. Insomnia doesn't only affect people while trying to sleep but it is followed by functional impairment while awake.
In 2007 approximately 64 million Americans regularly suffer from insomnia each year according to the United States Department of Health and Human Services. Insomnia affects all age groups, and in adults insomnia affects women more than men. Insomnia tends to increase with age, and it is typically more common with people in lower income groups, chronic alcoholics, and mental health patients. Stress is the most common trigger for short term insomnia, and if the problem is not addressed it could turn into chronic insomnia.
There are 3 different types of insomnia:
- Transient Insomnia- This lasts from days to weeks. Transient insomnia can be caused by another disorder such as changes in sleep environment, by the timing of sleep, severe depression, or by stress. The consequences of transient insomnia are sleepiness and impaired psychomotor performance similar to those of sleep deprivation.
- Acute Insomnia- This is the inability to consistently sleep well for a period of between three weeks to six months.
- Chronic Insomnia- Chronic insomnia lasts for years at a time, and it can be caused by another disorder or be a primary disorder. It has effects that can vary according to its causes. Effects can include sleepiness, muscular fatigue, hallucinations, or mental fatigue with increased alertness. People who suffer from chronic insomnia see things as though they are happening in slow motion, where as moving objects seem to bled together causing double vision.
Patterns of Insomnia
- Onset Insomnia- This is the a problem with having difficulty falling asleep at the beginning of the night.
- Middle of the Night Insomnia- Insomnia that is from difficulty falling back asleep after waking up in the middle of the night or waking up to early in the morning.
- Terminal Insomnia- Early mourning waking.
Causes of Insomnia
There are many caused of transient and short term insomnia that include:
- Jet lag
- Changes in Work shifts
- Excessive or unpleasant noise
- Uncomfortable room temperatures
- Stressful situations
- Presence of illness or hospitalization
- Withdrawal from drugs, alcohol, sedative, or stimulant medications.
Natural Remedies
Although it is very common to have occasional sleepless nights, insomnia is the lack of sleep on a regular basis. Before spending money on sleeping pills and other prescriptions for insomnia consider the many natural remedies that can help put you to sleep. Here are the 14 top natural remedies used to treat insomnia:
Valerian is a herb that has been long used as a remedy for insomnia and today it is even offered as an offer the counter drug in some Europe countries.
Melatonin is a popular remedy used to help people fall asleep. Melatonin is a hormone found naturally in the body, and it can be taken about 30 minutes before bed time to help people fall asleep.
Kava is an anti anxiety herb that may be helpful for anxiety related insomnia.
Relaxation techniques are one of the most effective ways to increase sleep time and fall asleep faster. They require a minimum of 20 minutes before going to bed using many different techniques such as visualization, relaxation response, mindfulness, yoga, and pregressive muscle relaxation.
Cutting out coffee and caffeine, avoiding sweets, eating food that help you sleep, and eating magnesium rich foods will help you fall asleep faster at night and help cure insomnia.
The scent of English lavender has been a long use folk remedy to help people fall asleep, and long with many other aromatherapy methods.
If you have trouble falling asleep at night you may need more light in the morning as light exposure plays a key role in telling the body when to go to sleep and when to wake up.
Gentle slow music is another remedy that can help improve sleep without medications
This may help with insomnia as analysis concluded that acupuncture may effect treatment for insomnia.
Lack of exercise can contribute to poor sleep at night, as it causes muscle tension and stress build up in the body. Exercise can promote deep sleep at night.
