30 Simple Pure Methods To Cure Insomnia.

30 Easy Natural Ways To Cure Insomnia.

Cure Insomnia
Cure Insomnia

Normal or healthy adults need at least seven to eight hours of sleep a night. You should get at least six hours of sleep a night, even if the workload is very high. Sleeping less than six hours a day can be detrimental to health. However, in general, adults need 7-8 hours of sleep, children 9-13 hours, and very young children 12-16 hours of sleep. Sleep enhances the body’s resistance to disease, helps to stay free from many diseases, keeps the mind fresh, and also increases performance. During sleep, the cells of the body get rest, and with it, a substance called toxin is released from the body. Good sleep works better than drugs.

What is insomnia?

Insomnia is a sleep disorder that is caused by impaired sleeping. It is characterized by experiencing an inability to sleep, using sleeping aids like pills, sedatives, and alcohol. The inability to sleep is characterized by the inability to fall asleep, waking up too early, and waking up throughout the night. Insomnia can occur for different reasons. These include but are not limited to stress, anxiety, depression, pain, and any other physical, psychological, or mental cause.

Types Of Insomnia

Insomnia is generally classified into two types; transient or acute insomnia, which lasts less than a month, and long-term or chronic insomnia, which lasts longer than that. Acute insomnia is when a person does not fall asleep for a week at any age or does not last long after falling asleep. And when this condition lasts for about three months, it is chronic insomnia. According to doctors, adequate sleep can eliminate insomnia.

They can be called in different names. Like:
  • Transient insomnia
  • Short-term insomnia
  • Chronic insomnia
  • Secondary insomnia
  • Deconditioning insomnia
  • Psychological insomnia
  • Chronic anxiety insomnia
  • Obstructive sleep apnea
  • Insomnia related to mood disorder

Transient or Acute Insomnia – insomnia is the temporary inability to fall asleep or stay asleep. This can often be caused by stress, anxiety, pain, or depression. This is the condition of having trouble sleeping at the time of and within a few weeks of an acute stress, such as the death of a loved one, a divorce, or a break-up. The problem is temporary, and so is the insomnia. Generalized Anxiety Disorder is often associated with acute insomnia.

Causes of insomnia:

Insomnia is a very complicated sleep disorder with a wide range of causes, symptoms, and treatments. It is hard to diagnose the cause of insomnia without having a thorough understanding of your medical history and the current symptoms you are having. Some of the most common causes of insomnia to consider are:

  • Stress or anxiety
  • Dietary factors, including caffeine
  • Allergic reaction or other physical health issues
  • Sleep apnea
  • Shift work

After a short and long-term loss from insufficient sleep or sleep disturbances. Insomnia is responsible for a variety of psychological and physical complications, including loss of efficiency and alertness, and memory loss. Severe sleep complications can also lead to heart attacks, strokes, and high blood pressure.

How to cure insomnia naturally

Is there a cure for insomnia? There are some easy and nonpharmacologic treatments for insomnia. This are the natural ways to get rid of insomnia.

A. You may create some good habits and ingone some bad habits

  1. One of the causes of insomnia is depression. As a result of this depression, people gradually lose sleep. And as a result, there are many other diseases seen. If we can’t control our emotions, then we are also thinking subconsciously. As a result, it may seem as if we are asleep, but in fact, our minds and heads are awake. Again, the frustration of some people has increased to such an extent that they are awake both consciously and unconsciously. Can’t make two-eyed leaves as one. Tension must be removed from the mind. Only then will you get rid of insomnia.

2. Yoga: There is no substitute for yoga if you want to get a good night’s sleep and get rid of insomnia without any medication. There are a few yoga exercises that are practiced after eating at night and do not cause any difficulty in sleeping.

3. It has been found that those who do not do any physical work all day, have difficulty falling asleep at night. Because they do not waste any energy, so do light exercise every day as a rule. You walk half an hour in the morning, skipping. This will increase blood circulation, and you will sleep better at night.

4. Sunshine: Sunlight is very important to maintain physical balance with the circadian clock or day-night cycle. You have to walk out of the house within an hour of waking up. The body should be given the opportunity to get sunlight. This is because exposure to sunlight is related to the release of chemical substances from the brain.

5. Clean Bed: Studies have shown that clean bed sheets are important for good sleep. According to researchers, “75 percent of people sleep better if their bed sheets are clean.”

6. Establishing a bed-sleep relationship: Avoid lying in bed, watching television, and playing games. The bed is a place to sleep, if you can explain this to the mind, it will be easier to sleep.

7. Temperature control: Bedroom and body temperature are also important for good sleep. Sleep problems can occur if the temperature in the bedroom is too high or too low. The ideal temperature in the bedroom is 20 degrees Celsius. It will also help lower your body temperature.

8. Reducing light and noise: Our mind associates sleep with the darkness of night. So before going to sleep, you have to create a dark environment by pulling the curtains of the house. A noisy environment is also an obstacle in the way of unadulterated sleep.

9. Keeping the time right: How long you sleep and how well you sleep depends on how consistently we adhere to the right time to go to bed and wake up. It should be a habit to go to bed and wake up at the same time every day, whether it is a working day or a holiday.

10. Reading books: It is a good habit to read books before going to bed. However, watching television before going to bed, playing games on mobile or tablet should not be at all. This is because all the devices that emit electric light lose the ability of the brain to sleep well.

11. Refrain from using mobile, computer, etc. for a long time before going to bed. Due to their light, sleep is delayed.

12. Keep yourself away from gadgets at night. Turn off mobiles, laptops, and TVs at least an hour before bedtime.

13. Drink a cup of chamomile before going to bed. Chamomile brings good sleep.

14. Avoid eating too much at night. If you fill your stomach extra before going to sleep, you will not sleep well.

15. Don’t drink too much tea or coffee at night. Tannins and caffeine stimulate the nerves.

16. Stop eating spicy foods (home remedies for insomnia). Avoid junk food.

17. Control alcohol and smoking. But these are the main reasons for not falling asleep.

B. Some food habits may helpful to get rid of insomnia:

Foods
Foods

18. Mild hot milk: Mild hot milk can easily be an alternative to sleeping pills. Many people have trouble sleeping at night. Those who are unable to get to bed at night or spend the rest of the night lying on their side of the bed, may drink warm milk before going to bed at night. Milk contains tryptophan and amino acids, which cause drowsiness in the body. In addition, the calcium in milk helps in the use of tryptophan in the brain. Drinking a glass of milk reduces your stress a lot and relaxes your body a little bit. As a result, sleep comes easily

19. Honey: The brain has a neurotransmitter called Orexin which disturbs sleep by keeping the brain active. Eating honey before going to bed at night allows glucose to enter the brain and stops the production of orexin for a few moments, which will help you fall asleep faster. One teaspoon of honey can be mixed light hot milk or may be with with herbal tea. And take it half an hour before going to bed. Honey helps to cool the nerves. As a result, sleep at night is much better, insomnia is eliminated

20. Ripe bananas: Eating bananas helps you sleep better at night. Bananas can also be said to be an alternative to sleeping pills. Bananas contain magnesium which relaxes the muscles. In addition, playing banana releases the hormones melatonin and serotonin and brings sleep into the body. So those who do not sleep, they can keep bananas with dinner.

21. Eat foods rich in magnesium. Magnesium is a mineral that helps to relax muscles and reduce stress. So start eating foods that contain magnesium. Dark chocolate, nuts, avocados contain magnesium. You will get good benefits by playing these at night.

22. Eat melatonin-rich foods. Melatonin is a small substance that helps in getting good sleep. Tomatoes, lentils, cucumbers, broccoli, mustard, walnuts, etc. contain melatonin. Add these to your daily diet and you will see that the sleep problem has decreased a lot. Sunlight also contains melatonin, so apply sunlight.

23. Nuts: Almonds are another effective food for insomnia. Serotonin is an important hormone of our body, which is secreted in huge amounts when you will take some nuts. This hormone helps the brain to feel happy. Almonds also contain tryptophan and magnesium. Try to Take some nuts before going to bed at night. It will help you sleep better.

24. Yogurt: Yogurt contains a lot of calcium as dairy food. This ingredient helps increase the sleep hormones tryptophan and melatonin. So if you make a habit of eating yogurt before going to bed at night, the chances of getting a good night’s sleep increase. However, this yogurt must be pure. You will get the anti-insomnia benefit by eating yogurt made with pure cow’s milk.

25. Herbal tea: Many people think that caffeine-rich herbal teas, such as red tea or green tea, can interfere with sleep at night. But not really. Studies have shown that herbal tea rich in chamomile reduces anxiety and helps reduce insomnia. In other words, green tea plays a very important role in eliminating insomnia.

26. Organic eggs: Organic eggs contain a type of amino acid called tryptophan. These types of amino acids help to increase sleep. So if organic eggs can be laid shortly before bedtime or at dinner, it helps a lot to prevent insomnia. However, for this, you must find the right organic egg and eat that organic egg.

27. Grape-apple: Grapes are especially helpful in eliminating insomnia. It helps the body make large amounts of the hormone melatonin. And this hormone helps in sleep. Among other fruits, apple, peach, banana, these fruits eliminate insomnia.

28. Cherries make people fall asleep easily. Cherries are one of the fruits that contain melatonin. The melatonin in the cherry fruit produces certain hormones in the body that bring sleep faster.

29. Lavender oil brings good sleep and improves your mood and reduces body pain. It also works as an anti-depressant drug. So spread this oil on the pillow before going to bed (home remedy for insomnia). Sniff a little separately or take a bath by mixing this oil in the bathwater.

30. Potatoes: Boiled potatoes or cooked potatoes can be a good food for your night’s sleep. When eating potatoes, the disturbing acid is lost with the help of tryptophan. As a result, your brain will get the opportunity to fall asleep more quickly.

Why should we take insomnia into consideration?

There is a strong connection between insomnia and mental health issues. As mentioned above, many substances and drugs affect the REM cycle and cause insomnia. Depression is also a central nervous system disorder that affects a person’s sleep. Some of the most common mental health issues relate to stress, anxiety, and depression, and the relationship between these disorders and sleep is well documented. According to the National Institutes of Health, sleep issues are an independent risk factor for depression and future episodes.

Adults who experience insomnia symptoms report feeling more irritable, fatigued, depressed, and having lower levels of self-esteem than those without insomnia symptoms. You may also feel like crying, angry, or experiencing anxiety.

In addition, people with insomnia are more likely to develop health problems like high blood pressure, chronic pain, and diabetes.

Conclusion:

Can insomnia be cured? Insomnia is a common complaint. It is defined as the inability to sleep despite adequate opportunity and circumstances, resulting in distress. Insomnia can be caused by psychological stress, medication, alcohol, or a shift in your sleeping schedule. It’s important that you take action to treat insomnia. Treatment can include lifestyle changes such as establishing a routine, getting enough exercise and sleep, and developing healthy habits, as well as herbal remedies and medications like melatonin. And always remember to consult your doctor when things get worst.

Also read: https://tuneoflife.com/category/english/

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