How To Beat Insomnia With Natural Sleep Remedies Sleep is very essential for us. After a hard day’s work, or a full day of school activities, and other daily functions that we engaged in, at the end of the day, we all need to finally put ourselves in the comfort of our bed and settle for a good night sleep. Despite the need to have a quality sleep, most people are deprived of it. The National Sleep Foundation conducted a research in 1994 to 2004 and has found that at least 40 million Americans suffer from different sleep disorders.
Lack of Sleep According to David F. Hinges, from the University Of Pensylvania, School Of Medicine, the first signs of people having lack of sleep are irritability, moodiness and disinhibition. If this would not be properly addressed and the individual will, continuously, be deprived of sleep, the symptoms will be followed by more serious signs like apathy, slowed speech and flattened emotional responses, memory impairment and an inability to multitask. Insomnia An individual who has trouble sleeping and trouble maintaining sleep is suffering from insomnia. There are three types of insomnia namely transient, acute and chronic. Insomnia may be brought about by stress, mental disorders like depression and anxiety, poor sleeping habit, health problems, use of stimulants like caffeine and some medicines, and lack of regular excercise. Natural Sleeping Aids To save us from having those effects of lack of sleep, the insomnia must be corrected immediately. As has often been said, the best way to solve a health problem is by treating it the natural way. Here are some of the top ways to ease insomnia the natural way. 1. Melatonin (N-acetyl-5-methoxytryptamine) Melatonin is produced by the pineal gland (a cone shaped gland of the endocrine system). It can be chemically synthesized. It is effective in treating delayed sleep phase with short term use. Some side effects may accompany the use of it like drowsiness, and “heavy head” feeling. 2. Valerian (Valeriana officinalisis) It is promoted as a mild sedative for persons with nervous tension and insomnia. It is marketed in the form of tablets and capsules. The dried roots are prepared as teas or tincture. 3. Chamomile (Matricaria Recutita) It fights insomnia and treats other health problems too. It helps by calming the nerve, making it easy to relax. Natural Sleep Aids for Children :-
Melatonin Avoid the natural forms derived from animals because of the possibility of contamination. This is not recommended to kids below 10 years of age. Dosage should not go above 3 milligrams. The condition must be thoroughly discussed with a health professional to rule out other conditions.
2. Chamomile (Matricaria Recutita) It has been used for hundreds of years as a sleep aid. It helps them to relax. It contains flavoids chrysin and apigenin believed to reduce restlessness. 3. Valerian (Valeriana officinalis) As described earlier, it acts as a mild sedative. It is considered safe when taken in recommended dosage. 4. Lemon balm (Melissa officinalis) This is native to Europe. It helps induce sleep and calms nervousness. It works best when combined with valerian. 5. Passion flower (Passiflora incarnata) It also contains crysin, a flavanoid found in chamomile. Its side effect is drowsiness, the same side effects with other herbs. Natural Sleep Aids for Adults :1. Eliminate caffeine from the diet. These come in the form of coffee, tea and soft drinks. 2. Taking a warm bath before bedtime can be really helpful. Use relaxing aromatherapy oils like Roman chamomile oil and lavander oil. Both have calming effects. 3. Spend at least 45 minutes of daily aerobic activity. A 30-minute brisk walk daily is helpful. Begin slowly with the aerobic exercise and avoid high intensity workouts. Raising the body temperature four to five hours before bedtime helps with the insomnia study says. 4. Encourage a consistent bedtime and wakeup time. This must be developed as a habit to cure chronic insomnia. 5. Magnesium is a natural sedative; eating foods that are rich in it may help. A sleep deprived person may also be having magnesium deficiency. Other symptoms that may come with magnesium deficiency are muscle cramps, anxiety, irritability, pain and constipation. Banana is a good example of food rich in magnesium 6. Carbohydrate consumption may also trigger sleep. Carbohydrates trigger insulin production. It induces sleep by releasing serotonin and tryptophan. These 2 brain chemicals help with relaxation and would eventually induce sleep. 7. Massage and acupuncture can be very helpful too. They promote relaxation and induce a good sleep. It promotes good blood circulation. However, this cannot be done on a daily basis and should not be done before going to bed, but a gentle massage to the feet and legs with the use of calming oil can be very helpful before sleeping. 8. Before going to bed, about one to two hours ahead, it is best to take yoga (meditation). It calms the mind and takes away the worries inside of it. This helps a lot in achieving a good quality of sleep. 9. Listen to calming and soothing music as a relaxing activity. As a person gets calmed, it induces sleep. 10. Avoid eating sweets before bedtime. It disrupts the blood sugar level and it will interrupt with the sleep as the sugar level returns to normal.A person with a good sleep will completely benefit from it. Having enough sleep makes us think well and function well in our daily task. It is important to figure out why insomnia is setting in sleepjunkies.com
and so it can be stopped as early as possible to prevent further health problems. Having a good quality sleep means living a good quality of life. Visit us at http://sleepjunkies.com/ By :- Sleep Junkies
Published on Nov 23, 2012
Insomnia affects hundreds of millions of people round the world. It is one of the biggest health concerns of our times. However, prescriptio...