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WELLNESS

Poor Sleep Routine Might be Insomnia

The first traces of dawn have begun to appear, birds chirping signal the start of a fresh day, and you’ve been awake since 1:30 A.M. and you feels hopelessly drained. Thoughts emerge, how will you function today? There is so much to do, at home or office, a new presentation at the board meeting. How long will this continue — tossing and turning with no sleep night after night?

Although it’s common to have the occasional sleepless night, insomnia is the inability to sleep or excessive awakening in the night that impairs daily functioning. You are drowsy, fatigue, or irritated then you are most likely suffering with a type of sleep disorder called Insomnia. Acute Insomnia is common, prominently triggered by stress and last for a couple of days, up to several weeks. When this for a prolonged period of time, you should not accept this as a routine life, because the chronic lack of sleep is linked to a number of health problems (such as diabetes, high blood pressure, and depression).

Researchers have found out that staring into the screen of LED devices like phone or computer before bed, blocks Melatonin. This is a hormone that helps regulate the sleep/wake cycle, an internal pacemaker that controls the timing and our drive for sleep. It causes drowsiness, lowers body temperature, and puts the body into sleep mode. Stress could be the other reason for this sleep disorder while reasons like anxiety, depression, intake of caffeine, nicotine, alcohol, or drug, and irregular sleep schedule can lead to prolonged bouts of Insomnia.

Insomnia can be more common among people who work with frequent changes in shifts, travelers, adolescent or young adult students, pregnant women, drug users, menopausal women, those with mental health disorders or the elderly. Here are a few natural remedies that can cure your insomnia.

Acupuncture is one way to open up channels called meridians, which close off when stress inflames and contracts vessels. It lets your brain understand that it’s time to go to sleep by releasing neuro-endocrine chemicals like melatonin to help you fall asleep and stay asleep.

Melatonin chemically is most important to sleep, but our body needs outside sources to get it. While it can be taken as a natural supplement in pill form, otherwise fruits like Cherries and Bananas help to boost its production.

Exercise on a regular basis helps you sleep better. Are you aware that lack of exercise can contribute to poor sleep? Muscle tension and stress build in the body. Exercise can promote deep sleep that night. However, intense exercise too close to bed can increase adrenaline levels, leading to insomnia.

Drink a glass of warm milk (milk contains tryptophan) before bed with a cookie, or warm milk with a spoonful of honey. Carbohydrates help tryptophan enter the brain.

 

 

A soothing aromatic bath before bedtime is a big help. Add 5 drops lavender oil and 3 drops ylang-ylang oil to warm bath water and enjoy a nice soak.

Buy chamomile tea from the nearby store, as chamomile is a herb which relaxes muscles, and binds the respective receptors that affect the central nervous system and promotes sleepiness. This also soothes digestion and reduce anxiety which may help induce sleep. Sip a cup of hot chamomile tea after dinner, but don’t drink it too close to the bed or you may have to get up in the middle of the night to go to the bathroom.

Before you get on to the bed meditate for 15-30 minutes. Slowing breathing and reducing stress hormone levels. Meditation is a technique that involves consciously directing one’s attention to an object of focus, such as breathing or a sound or word, in order to increase awareness of the present, relaxing the body, and calming the mind. Thinking too much can keep you awake for hours.

You can even try behavioral therapy, sleep habit improvements and by identifying and treating underlying medical or emotional causes. Wake up at the same time each day, no matter how little sleep you got the night before. On weekends, follow the same schedule, so your body adheres to the same pattern all week long. You’ll fall asleep faster. Try not to nap during the day, no matter how tired you feel.
Remember that getting a good night’s rest is not just essential for your body but also the mind for a fresh start.