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Insufficient sleeping is known as insomnia or it is also termed as sleeplessness. The term insomnia literally denotes a complete lack of sleep. This condition can range from mild to severe, depending on how often it occurs and for how long. Insomnia can be chronic (long-term) or acute (short-term). Chronic insomnia means having symptoms at least 3 nights in a week for more than a month. Acute insomnia occurs for less time. As a result, insomnia may cause you to get too little sleep or have poor-quality sleep. You may not feel refreshed when you wake up.
Symptoms of Insomnia
The symptoms of insomnia are trouble falling and/or staying asleep, which leads to lack of sleep. People having insomnia, May:
- Lie awake for a long time before you fall asleep
- Sleep for only short periods
- Be awake for much of the night
- Feel as if you haven't slept at all
- Wake up too early
The lack of sleep also can cause other symptoms. You may wake up feeling tired or not well-rested, and you may feel tired during the day. You also may have trouble focusing on tasks. Insomnia can cause you to feel anxious, depressed, or irritable.
Causes of Insomnia
The main causes of Insomnia are:
- Conditions that cause chronic pain, such as arthritis and headache disorders
- Conditions that make it hard to breathe, such as asthma and heart failure
- An overactive thyroid
- consuming tea and coffee in excess
- emotional stress may also lead to insomnia
- Gastrointestinal disorders, such as heartburn
- Sleep disorders, such as restless legs syndrome and sleep-related breathing problems
- Menopause and hot flashes
Secondary insomnia also may be a side effect of certain medicines. For example, certain asthma medicines, such as theophylline, and some allergy and cold medicines can cause insomnia. Beta blockers also may cause the condition. These medicines are used to treat heart conditions.
Home Remedies for Insomnia
Some effective Home Remedies for the treatment of Insomnia are:
A table spoon of honey in sweet milk is very effective method to prevent unsleepiness condition in the body.
Consuming 2 glasses of orange with a table spoon of honey at bed time also induces sleep.
Milk of butter milk with a pinch of cinnamon powder mixed with a table spoon of honey helps in inducing sleep.
Curd is also useful in insomnia. The patient should take plenty of curd and massage it on the head. This will induce sleep.
The mixture of bottle gourd juice and sesame oil in 50:50 ratio acts as an effective medicine for insomnia. It should be massaged over the scalp every night. The cooked leaves of bottle gourd taken as a vegetable are also beneficial in the treatment of this disease.
A tea made from aniseed is valuable in sleeplessness. This tea is prepared by boiling about 375 ml of water in a vessel and adding a teaspoon of aniseed. The water should be covered with a lid and allowed to simmer for fifteen minutes. It should then be strained and drunk hot or warm. The tea may be sweetened with honey, and hot milk may also be added to it. This tea should be taken after meals or before going to bed.
Of the various food elements, thiamine or vitamin B is of special significance in the treatment of insomnia. It is vital for strong, healthy nerves. A body starved of thiamine over a long period will be unable to relax and fall asleep naturally. Valuable sources of this vitamin are wholegrain cereals, pulses, and nuts.
Milk is very valuable in insomnia. A glass of milk, sweetened with honey, should be taken every night before going to bed in treating this condition. It acts as a tonic and a tranquilliser. Massaging the milk over the soles of the feet has also been found effective.
Insomnia Treatment and Advice
· Try to adopt good bedtime habits that make it easier to fall asleep and stay asleep. Follow a routine that helps you wind down and relax before bed. For example, read a book, listen to soothing music, or take a hot bath.
· Lifestyle changes often can help relieve acute (short-term) insomnia. These changes may make it easier to fall asleep and stay asleep.
· A type of counseling called cognitive-behavioral therapy (CBT) can help relieve the anxiety linked to chronic (ongoing) insomnia. Anxiety tends to prolong insomnia.
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