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| Insomnia is a common
feature and is prevalent in young and old alike. A decreased level of
melatonin in the brain is one reason why people are not able to sleep.
Stress, depression or a deficiency in magnesium or iron could be other
causes for insomnia. Sometimes there is a hormonal imbalance or
individuals suffer from RLS(restless leg syndrome) which prevents from
getting adequate sleep.
There are other reasons
but what is more important is how to treat insomnia? The more natural
the cure is for insomnia, the better it is, for drugs can have many side
effects. |
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What you eat or drink before retiring for the day may have an impact on
your sleep pattern. So do ensure that you do not overeat and also that
you do not take any stimulating beverage like coffee. Stick to the good
old glass of warm milk. It contains Tryptophan, which gets converted
into serotonin (the good feel chemical) and then to melatonin—the
sleep-inducing chemical. Avoid eating sweets and try to eat magnesium
rich foods for dinner. Magnesium is a natural sleep-inducing element and
is found in legumes, dark leafy vegetables, almonds, and whole grains.
Honey is also said to promote sleep and is a good wholesome natural cure
for insomnia. 2 teaspoons in a large cup of water should do the trick.
In fact a cup of Chamomile tea with honey is even better. Bedtime tea
consisting of valerian root, kava kava, chamomile and catnip in the
right proportion is a very calming concoction. Another cure for
insomnia, which is supposed to work wonders, is to take a pinch of
cinnamon, roast it until it turns black. Boil this in water (a glassful)
and take it just half an hour before you want to retire. It is professed
to work.
The use of vitamins and minerals in our lives cannot be emphasized
enough. Calcium, The B vitamins and Vitamin D contribute in the
regulating of the nervous system. So approximately 1000mg calcium,
combined with about 400 units of vitamin D and B complex should in the
long run ensure that your insomnia is cured. In India,
Ayurveda states that insomnia is because of a “vata” imbalance.
Massaging with oil on the extremities with either warm mustard or sesame
oil is said to cure insomnia. In many parts of India, we see this being
done and very effectively too.
Aromatherapy is gaining ground as a natural remedy. Chamomile and
lavender oils do promote sleep and also lengthen sleep time, making
individuals feel refreshed. A lavender sachet under your pillow, or 2
drops of lavender oil applied to the temples is believed to induce
sleep. The oil actually helps muscles to relax, and decreases the
metabolic activity. Massaging the neck and shoulders with a few drops of
either chamomile, lavender, sandalwood or rose oil is very soothing and
calms the nerves. What massage actually does is to increase the levels
of Tryptophan, which in turn increases the levels of serotonin and that
in turn causes melatonin to be produced. Not only does massage increase
the circulation of blood, but also helps to push the lymph fluids into
the blood stream thus ensuring optimum utilization of body chemicals.
| Acupressure and acupuncture may help to cure insomnia. Acupressure would
involve applying pressure to the back of head at the base of the skull
while prolonged acupuncture (4-5 weeks) increases the amount of
melatonin produced in the evening. PMR or progressive muscle relaxation
is a great natural remedy for insomnia.
What is involved here is a
constant tensing and relaxing of muscle groups. This in turn relaxes the
mind and the body and hastens sleep. Breathing exercises like pranayama
hasten sleep. |
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Learning to breathe deeply and slowly so as to involve
the diaphragm as you inhale and exhale and focusing on your breathing
encourages you to divert your mind from anything that is stressful. This
should soothe and calm your nerves lulling you to sleep. Some yoga
postures that you can do lying down without any strain while listening
to relaxing music de stresses your body.
Hydrotherapy is stated to set up a rhythm in the body. Stand in the
bathtub so that the water covers your ankles and march up and down for
about five minutes. It may help you to sleep. Visualization or imagery
relaxation when practiced properly helps the body to relax. Visualize
smooth motions, peaceful scenes, and relaxing actions in a repetitive
manner. It works very much like the proverbial counting sheep. Use
cotton bedding and make your bed as comfortable as possible. Remove all
the clutter in the vicinity and open the windows to let in the fresh
air. Do not look at the clock, it will only reinforce the fact that you
are not sleeping when you actually should be. Do not worry if you cannot
sleep, the worry itself is enough to keep you awake.
See that the bedroom is dimly lit, bright light can keep you awake and
also influence hormone production. Try to shut out outside noise by
using a ear plug or by switching on the fan to mask the irritant. Keep
bedtimes consistent and do not do any work while in bed. Put an end to
those quick catnaps that you tend to have in the afternoon. Learn to
combat stress. Set realistic demands, indulge in hobbies and pleasant
pastimes, and have a quiet period for introspection. Avoid watching or
reading about anything aggressive. In short, do not stimulate the visual
cortex. Author
~ M. Hemdev..
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