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Home remedies for insomnia
From CopperWiki
Insomnia can lead to severe fatigue, anxiety, depression and lack of concentration. In modern society, there are some groups of people who are at higher risk for developing insomnia. Especially in outsourcing hubs such as India, where more and more young people are finding jobs in call centres that work on time zones of other countries, Insomnia could well be on its way of reaching epidemic proportions.
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[edit] Why should I be aware of it?
Sleeping pills are an effective solution to insomnia. However, they have many side effects. Most are not intended to be used on a long term basis. They may also interfere with mental alertness and slow down reaction time. Some medicines prescribed for insomnia, like antihistamines, may actually reduce the quality of sleep by reducing time one spends in deep sleep. Here are the side effects of other sleep inducers --
- Short-acting sedative-hypnotics (Non-benzodiazepines) make users feel sleepy by increasing the normal effects of the brain chemical gamma-aminobutyric acid (GABA). They are better for long term use – in fact they are so good, they can be addicting. These include pills like Zolpidem (Ambien), Zalepon (Sonata) and Eszopiclone (Lunesta).
- Melatonin receptor agonists are relatively new sleep drugs which work by reducing alertness by acting on the melatonin receptors in the brain. These work when the problem lies in getting to sleep – but are not effective for problems in staying asleep.
- Benzodiazepines (tranquilizers) slow down the central nervous system to cause drowsiness. They are effective only in short term use, and tend to be habit-forming. Other side effects include hangover like symptoms and impaired memory and movement, and a hangover the next day. For these reasons, they are no longer as frequently prescribed as non-benzodiazepines.
- Sedating antidepressants, used primarily to treat depression, also have a sedative effect. These are used only when the Insomnia’s underlying cause is suspected or known to be depression. They have too many serious side effects to be used otherwise.
- Earlier, doctors sometimes prescribed barbiturates for insomnia treatment. However, these have a high risk of overdose (when they may be fatal) and also react badly to alcohol and other compounds. They are also highly addictive, and are almost never prescribed these days.
At the end of the day, if insomnia can be managed without resorting to sleeping pills, it is much better. Awareness about home remedies and ways of avoiding insomnia is, thus very important.
[edit] What can I do about it?
[edit] Home remedies
Grandma’s remedies are often spot on in treating sleeplessness. Here are some suggestions --
- Warm baths are a great way to relax all those tense muscles before bedtime.
- Add a cup of bath salts or baking soda or both, to your hot tub for even better effect.
- Have your partner give you a massage just before bed. If the massage gets you started on some sex, that is even better – studies report people sleep better after sex.
- Some people report feeling relaxed when they listen to some soft, soothing music. Keep the volumes low for best effect. Special albums to promote a good night’s sleep are now available --- some replicate the sound of a heartbeat (to take you back to the comfort of the womb, where all the fetus hears is the steady beating of its mother’s heart). Others simply have sounds of waves rhythmically breaking, whale calls and other nature sounds to enable the listener to relax.
- Chamomile, catnip, anise or fennel teas are supposed to relax and help drinkers to sleep better.
- Studies indicate that foods with large amounts of the feel-good amino acid tryptophan may help us sleep better. So say yes to warm milk, eggs, cottage cheese, chicken, turkey and cashews to get a better night’s rest.
Stay clear not just of coffee, but also Tea, Chocolate and cola drinks. They also contain caffeine, a natural stimulant.
- The best sleeping conditions in a room are fresh air (even though this is tough in the West where most rooms are practically airtight) and an ambient temperature between 60-65 degrees.
- Choose a firm bed which supports your entire body and especially your spine, well enough for it to relax.
- To relax best, lie flat on the back. This allows all the internal organs to rest properly. If you must sleep on your side, make sure it is on your left side, not right.
- Your body likes regular routines, whether you do or not. So eat at roughly the same time every evening, and try having a fixed bed time too.
[edit] Tips for coping with insomnia
If you’ve counted those blessed sheep and stared at the ceiling for more than thirty minutes without going to sleep, get up. Do something quiet and non-stimulating. When you feel tired again, go back to bed. Never lie in bed when sleep has eluded you for more than thirty minutes. Try analyzing your bed habits. Do you routinely read, watch television, talk on the telephone or with your partner, while in bed? Maybe you have mentally come to associate bed with many activities other than sleep, and sex of course. Over the next few days, make a conscious effort to keep your bed only for sleeping, nothing else. Dim your lights. Is that pesky streetlight bothering you? Invest in heavier curtains then. Cover that TV LED light with a cloth and turn that illuminated clock away. Create a soothing environment. To block off street noise, get your windows double glazed. Remove that television from your bedroom, even if it seems like the hardest thing to do. Get some exercise, especially if you have a mentally taxing job or daily routine. People with mentally taxing jobs often find that even when they get to bed, their minds are racing ahead. Even fifteen minutes of exercise a day, provides the body with activity and oxygen that it needs to relax better.
[edit] References
- Sleeping Pills and Sleep Medications for Insomnia
- Homemade Remedies For Insomnia
- Home Remedies For Insomnia
