Are you awake in the middle of the night on most nights, unable to fall asleep or stay asleep? Well, you just may have insomnia. Insomnia is a difficult condition, characterized by the inability or difficulty falling asleep or staying asleep even when you have the opportunity to do so. People who suffer from insomnia usually feel dissatisfied with their sleep and when they do finally get some sleep, they may wake up feeling even more tired than when they slept.
Insomnia affects people in a variety of ways. The insomniac may have difficulty concentrating, mood swings. Decreased productivity throughout the day at work or in school, fatigue and low energy. Insomnia may be characterized as acute or chronic.
Acute insomnia is often brief and happens because of sudden changes in your life. Such as the death of someone close to you, losing your job, the night before a test or other stressful situations. This type of insomnia tends to pass without any need for treatment.
Chronic insomnia, however, is much more serious. It is characterized by disrupted sleep at least three times a week and lasts for at least three months. It may have several causes such as change of environment – such as moving into a new house, shift work, a side effect of medication or other drugs, lack of physical activity, sleep apnea or other medical conditions. Chronic insomnia may also be linked to other medical or psychiatric problems.
It is estimated that at least thirty percent of the world’s population suffers from insomnia thus there have been various studies conducted to find cures for it – both medicated and natural. Here are a few steps that can be taken to cure insomnia.
- Create a relaxing environment for you to sleep in
Believe it or not, this actually helps a lot. Make your bedroom or sleeping area as calm as inviting as possible. For some, this may mean getting rid of the TV set to make sure the room is dark and your mind is not getting overstimulated. If you live in a noisy neighborhood, consider buying and wearing a pair of earplugs. You may also buy a white noise producing machine. Try not to g go to bed until you are comfortably drowsy. If you have been in bed for more than twenty minutes and there are still no signs of sleep, get out of bed and do something relaxing. Try not to over think the situation.
- Make some dietary changes
Include foods that are high in Tryptophan such as chicken, tofu or turkey for dinner. This amino acid stimulates the production of the relaxation hormone serotonin. Serotonin production is also stimulated by complex carbohydrates such as butternut squash and sweet potatoes. A tall glass of milk has been known to help too. Include foods that are high in Magnesium including green leafy vegetables, oats and sunflower seeds. Magnesium is known for causing relaxation.
Some of the foods you should avoid, especially in the hours leading up to bedtime include alcohol, caffeine, sugar and high-fat foods.
- Get in some moderate intensity exercise
Regular exercise during the day can help regulate your sleep cycle at night. Right after the exercise, you may feel pumped and full of energy, that is why it is not recommended for an insomniac to exercise right before bed. The strenuous activity will make you tired and sleepy at night. Aim to get at least 30 minutes of moderate physical activity every day. If you are not used to working out, try taking a walk around your block or opting to use the stairs instead of the elevator. The aim is to get your heart rate up. The added bonus to this is that you will drop a few pounds too!
- Experiment with alternative medicine
Try natural sleep aids such as:
- Valerian root – this has a mild sedating effect on some people but should not be taken in high doses as it can be hazardous to the liver.
- Melatonin – This is a hormone that is made in your brain and triggers deep sleep when it is dark. It can be taken as a supplement to help with insomnia.
- Passionflower – this helps relax the nervous system
- Magnesium and Calcium supplements
- Vitamin B12 supplements
You can also experiment with aromatherapy, which is the use of essential oils to create a calming effect. You can use a diffuser for this or simply rub some of the oils onto a cloth and breathe in deeply. Some candles have these essential oils in them. Examples of these essential oils include lavender, chamomile, rose, bergamot, and sandalwood.
If you are brave enough, experiment with acupuncture and hypnotherapy. Just make sure that the practitioner is certified to carry out acupuncture. With hypnotherapy, go with someone you trust such as a family member or good friend. People tend to be very vulnerable when hypnotized.
- Seek medical help
Schedule an appointment with your doctor to discuss your insomnia and possible remedies. Your doctor will probably try to find the root cause of your insomnia, especially if it is of the chronic variety. He may prescribe sleeping pills or treat whatever ailment is causing insomnia. Be careful and ask your doctor about possible side effects of the sleeping pills. Some of the most common side effects are daytime drowsiness, sleepwalking, nausea, anxiety and some can get you addicted to them. He may also recommend that you visit a sleep clinic. These are usually run by doctors, nurses and other healthcare professionals who have expertise in sleep disorders and their remedies. You will be hooked up to gadgets that will monitor your brainwaves and level of consciousness as you sleep.
If you are suffering from insomnia, the people around you are probably affected too. They may find you irritable and they may wonder why you are unable to perform tasks that you could comfortably carry out before. Therefore it is good that you seek remedies to cure your insomnia. For your sake and the sake of the people, you interact with.
