Is it 3 am at night and you still can’t fall asleep and you need to wake up early next morning? It happens. Such symptoms happen and that should be treated well to cure them. People who couldn’t sleep at night are generally considered as insomniac person. Read this atticle to know more about insomnia and how they can be treated.
Insomnia- know your disease:
Insomnia is a disease which results in lack of sleep. Insomnia is the inability to get the amount of sleep you need to wake up feeling rested and refreshed. Because different people need different amounts of sleep, insomnia is defined by the quality of your sleep and how you feel after sleeping. Insomnia is not about the number of hours you sleep or how quickly you doze off. Even if you are spending eight hours a night in bed and still if you feel drowsy and fatigued during the day, you may be experiencing insomnia.
Symptoms of Insomnia:
Here are the symptoms of insomnia. If you are experiencing any of it, you are suffering from insomnia.
- Difficulty in falling asleep despite being tired
- Trouble getting back to sleep when you wake up in the night
- Waking up too early in the morning
- Relying on sleeping pills or alcohol to fall asleep
- Not feeling refreshed after sleep
- Daytime drowsiness, fatigue, or irritability
- Difficulty concentrating during the day
Common causes of insomnia:
Some common causes of Insomnia are listed below:
- Anxiety and depression
- Psychological problem and emotional distress.
- Disorders in sleeping
- Medication over some disease
- Side effects of any daily medicine
- Too much consumption of caffeine
- Fear of elements
These are some symptoms of insomnia. But do not worry. We have solutions too. There is medical science treatment to cure insomnia. But you do not want to indulge on medicinal treatments, here are some remedies.
- Turn off all lights, electronic machines like phones and laptop and lie on bed fresh and calm. Count numbers in your mind with eyes close. This exercise can lead you to sleep.
- Get yourself tuck over loose and comfortable sleepwear. Avoid wearing heavy, tight and fitting clothes to bed while you sleep.
- You can also try the 4-7-8 exercise. How to perform it is stated below:
- Place the tip of your tongue against the tissue ridge right above your upper front teeth. Keep it there for the remainder of the exercise.
- Exhale completely through your mouth, making a whoosh sound as you do so.
- Close your mouth and inhale slowly through your nose while mentally counting to four.
- Hold your breath for a mental count of seven.
- Exhale completely through your mouth for a mental count of eight. Make the same whoosh sound from Step Two.
- This concludes the first cycle. Repeat the same process three more times for a total of four renditions.
- Eat a slice of turkey or chicken, or a banana before heading to bed. These foods contain tryptophan, an amino acid that is used to make serotonin and serotonin is a brain chemical that helps you sleep.
- Carbohydrates help trytophan enter the brain. Try a glass of warm milk (milk contains tryptophan) and a cookie, or warm milk with a spoonful of honey.
- Lavender is considered as a mind tranquilizer. Smelling lavender keeps your brain calm and quite. Drab a bit of lavender oil before you hit the pillow to sleep. The sweet aroma will help you to sleep
- Always keep your room clean and fresh. Spread light colored bed-sheet onto your bead and always take care of your pillow. Your pillow should be soft and clean.
These are some steps and tips which can help you to get some tight sleep at night or any time of the day. But if these tips do not help you out, do not hesitate to consult a doctor. Insomnia is not a good symptom to preserve in your healthy body.
Please share your comments.