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Insomnia Cures For the Sleep Deprived
If you suffer from a lack of sleep or know someone who does, this list of insomnia remedies is sure to interest you. Getting enough sleep is as important to emotional and physical well-being as food. Getting enough sleep is a basic human need. Deprive us of sleep and we are unhappy.
Insomnia is divided into three types depending on how long you have been suffering from a lack of sleep. They are:
– Transient insomnia that lasts for several days.
– Short-term insomnia, lasting no longer than 3 weeks.
– Chronic insomnia, where a person has trouble falling asleep, staying asleep, or getting restful sleep at least 3 nights a week for a month or more.
If insomnia is the primary problem, it is called primary chronic insomnia, but other sleep disorders can also cause sleep problems, such as sleep apnea (difficulty breathing during sleep), restless legs syndrome (unpleasant sensations in the legs) or narcolepsy (excessive daytime drowsiness).
Some medications and drugs can cause trouble sleeping, whether they are on them or when you come off them. Another cause of lack of sleep can be an emotional disorder.
You should seek treatment after you have been sleep deprived for more than a few weeks or it interferes with your normal daily functioning.
Here are some of the things that can be done to help cure insomnia:
– Clinics for sleep disorders. If your doctor decides you should visit a sleep disorder clinic, you’ll spend the night there and technicians (sleep specialists) will evaluate your sleep problems, as well as monitor your blood oxygen levels, heart rate, muscle tone, and other sleep behaviors during sleep. Based on your disorder, your doctor will recommend treatment.
– Medicines. There are significant concerns about using medications to treat insomnia. Medicines do not address the root of the problem. Some of the concerns are that people using over-the-counter medications will develop a drug addiction to these sleep medications, turning the medication into a crutch rather than an aid. These medications can cause harmful physical side effects and interfere with other medications. Always read the warning labels when taking any medication.
– Natural remedies. There are a number of natural remedies that you can try to cure your insomnia. Two of the most popular include chamomile tea or lemon balm. Be aware that just because something is labeled 100% natural doesn’t mean it is. Natural remedies are not regulated, so you need to be careful when buying. Other natural substances used as natural remedies for insomnia are:
St. John’s wort – Widely used as a mood stabilizer and to treat mild depression, St. John’s wort has also been shown to be effective in treating insomnia. The only known side effect of St. John’s wort is skin rash and sensitivity to light, but other side effects have also been reported. Pregnant women should not use St. John’s wort. You can add one to two teaspoons of dried St. John’s wort to a cup of boiling water and steep for 10 minutes to make a tea. The recommended dose of tea is one to two cups a day.
Passionflower – This plant is used for its sedative and calming properties. It is the herb of choice for treating transient insomnia. It helps the transition to peaceful sleep without a narcotic hangover. Infusion: pour a teaspoon of dried herb with a cup of boiling water and leave to infuse for 15 minutes. Drink a cup in the evening for insomnia.
L-tryptophan – L-tryptophan is an amino acid found in many foods including turkey. The effect of tryptophan on mood and sleep may be due to the fact that the body naturally converts tryptophan into serotonin and melatonin. If you suffer from insomnia, tryptophan can help. Several research studies have confirmed that L-tryptophan is useful in the treatment of chronic insomnia in doses of one to four grams at bedtime. Furthermore, L-tryptophan is not associated with the side effects that are common with prescription drugs, nor does it cause difficulty waking up the next morning. This makes L-tryptophan an attractive alternative to conventional drug therapies for the treatment of chronic insomnia.
Melatonin – Melatonin is a hormone secreted by the pineal gland in the brain. Melatonin secretion is controlled by light; as our eyes register the onset of darkness, the amount of melatonin produced by the pineal gland increases steadily. Insomniacs new to melatonin are encouraged to start with a low dose of approximately 1 mg approximately 30 minutes before bedtime and increase the dose by 0.5 mg on subsequent nights if necessary. Increased ability to fall asleep is reported at doses as low as 0.03 mg, so new users are encouraged to give their melatonin a chance to work. It is also popularly reported that melatonin is more effective when taken under the tongue. Sublingual melatonin is absorbed into the bloodstream more efficiently than regular oral doses that are absorbed through the stomach.
Sleep hygiene. Follow proper sleep hygiene. This is the most important thing you can do to promote good sleep. What is good sleep hygiene? Doing things that promote good sleep, such as not doing anything stimulating and listening to soft music right before bed, is good sleep hygiene. Here are some other examples of good sleep hygiene:
– Regular bedtime routine. Make a schedule for when you go to bed and when you get up. Stick to it, even on weekends.
– Don’t spend too much time in bed. Use the bed only for sleep and sexual purposes, do not spend a lot of extra time in bed.
– Avoid sleeping.
– Exercise before dinner. Don’t exercise before bed, but exercise before dinner. You will find that sleep comes more easily.
– Hot bath about 1 1/2 hours before bed. This will relax you and prepare you for sleep.
– Keep your bedroom relatively cool and well ventilated.
– Eat light meals before bed.
– Avoid liquids right before bed.
– Avoid caffeine and other stimulants 4-6 hours before bed.
– Do not drink alcohol before going to bed.
Cognitive behavioral therapy. Cognitive behavioral therapy (CBT) is about identifying the way you think about sleep and replacing old thoughts with positive ones. The goal is to replace people’s misconceptions about sleep with more positive sleep behaviors, including good sleep hygiene. CBT reduces false beliefs about sleep (the cognitive part) and also addresses the behavioral aspect, such as what to do when you’re lying in bed and can’t fall asleep.
Progressive muscle relaxation. Check with your doctor first to make sure you don’t have any serious problems such as a history of injuries, back problems, or muscle problems that could make these exercises worse. If you proceed and perform exercises against your doctor’s recommendations, you do so at your own risk. Progressive muscle relaxation is a two-step exercise in which you induce muscle tension in the body and then relax the muscles for a certain period of time. The end result is that you relax your entire body, which helps you fall asleep. You can find more information about this technique on the Internet.
Light for healing. Some people suffer from circadian rhythm disorders. This particular rhythm has to do with the function of light and dark over a 24 hour period. In people with a circadian rhythm disorder, sleep time overlaps with wake time. Their internal clocks are set by exposure to bright light, such as sunlight. Using this therapy, a person sits in front of a fluorescent light at a set distance for 20-30 minutes to reset the internal clock.
The bottom line is that if you suffer from insomnia that deprives you of restful sleep for more than a few weeks and your normal daily functioning is disrupted, you should seek help from your doctor. Many things can be at the root of your sleep disorder and should be properly diagnosed and treated to get the rest your body needs and deserves. Sweet dreams to you!
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