Sleepless nights have become quite common in today’s life. Almost everyone remains sleep-deprived more often than we should be. It can be if you are stressed out, or there are other distractions around you stopping you from sleeping.
However, if you face sleep disturbance almost every day, it is a thing you should be concerned about. It’s normal to have occasional disturbed sleep nights, but not regularly. If you are unable to sleep for long without any real reason, you should consult your doctor and get yourself diagnosed with insomnia.
What is Insomnia?
Insomnia is a sleep disorder in which a person faces trouble falling asleep. Also, if a person has fallen asleep, he or she may experience very disturbed sleep.
“The quality of life is directly affected by your sleeping patterns”
Insomnia can be for short-term or long-term (chronic). Acute insomnia may last from 1 night to a few weeks. However, if you are facing sleep disturbances for more than 3-4 nights a week, then you can be suffering from chronic insomnia.
What Causes Insomnia?
Insomnia causes are broadly divided into two categories.
Primary causes of Insomnia
- Stressing about something.
- External factors like noise, light, room temperature.
- Jet lag, the night shift at work, or other sleeping issues.
- Pregnancy insomnia is common in females.
Secondary causes of Insomnia
- Medications for depression, allergies, etc.
- Excessive intake of caffeine, tobacco, or alcohol.
- Sleep Apnea.
8 Home Remedies for Insomnia
Here are some home remedies if you struggle at night to get a peaceful sleep.
Yoga is known to improve sleep quality since ancient times. It has a positive effect on the sleeping pattern of people. Special yoga for sleep can be performed. These poses help the body to relax both physically and mentally. Some yoga’s include corpse pose, standing forward bend, child pose, and butterfly pose. A 20-minute yoga session can help you sleep better.
Mindfulness activities are the best stress-busters and sleep regulators. You can choose any form of meditation like deep breathing or controlled breathing. All you must do is focus on your breath as you inhale and exhale. Let the thoughts, stress, fears, and anxieties set aside. Concentrate on breathing. This activity relieves the mind and helps a person sleep peacefully.
Another simple yet effective method of sleeping peacefully is a massage. You can opt for any therapy or treatment to improve your sleep quality. You don’t even have to go out, you can give a self-massage. If you have a partner, you can ask them to do it for you. It is a safe and simple method to prevent insomnia.
- Limit caffeine intake
One of the common reasons for depleted sleep patterns is the extra intake of caffeine. People start their day with coffee and then keep no count of how many cups they drink. Caffeine causes insomnia and restlessness. Addiction to tea, coffee, soft drinks can result in midnight wakefulness.
- Magnesium-rich foods
Magnesium is a mineral known as the natural sedative. Supplements of magnesium can help people with insomnia to sleep better. You can include magnesium-rich food to your diet to improve sleep, tremors, cramps, anxiety, and irritability. Foods rich in magnesium are green leafy veggies, whole grains, almonds, cashews, vegetable juices, wheat bran, and legumes.
One Ayurvedic treatment that can be easily done at home with no side-effects is applying oil on the head and feet. According to Ayurveda, people with Vata imbalance face sleep disruptions. You can apply warm sesame oil or mustard oil.
- Lavender Oil
Lavender is known to have properties that improve a person’s mood. It promotes sleep by relieving any pains. You can take lavender capsules orally upon your doctor’s consultation.
You may even use a lavender diffuser or incense stick in your room. Lavender oil can also be applied for a peaceful sleep.
- Chamomile Tea
Chamomile tea is a clinically proven cure to help insomnia. It is an herb used to reduce muscle tension and reduce anxiety. You can have a cup of tea after dinner to sleep peacefully.
What are Some Sleep Deprivation Effects?
Not sleeping enough can cause different effects on different people. Here are some common lifestyle and health changes were seen in people with insomnia:
- Sleep deprivation causes memory issues in adults. These can be short-term memory issues or long-term issues.
- The power of focus and concentration reduces in people.
- Sleep deprivation makes a person moody, emotional, and ill-tempered.
- Insomnia can lead to anxiety and depression.
- People stay drowsy throughout the day and are unable to perform even routine activities.
- The immune system of a person with insomnia is very less as compared to a healthy person.
- People who don’t get enough sleep have lower libido that decreases the sex drive.
Getting enough sleep is crucial for your body. Various risk factors hang on the head of people who are unable to get proper sleep. Try these simple home remedies to treat insomnia naturally.