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Definition
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Insomnia or
sleeplessness is the inability to obtain an adequate amount or quality of
sleep. Sleep is absolutely essential for the efficient body
functioning because it gives relief from tension and rests the brain and body.
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The amount of sleep varies from individual to
individual. Normally, seven to eight hours of sleep every night is adequate. However, some persons only need four to fivehours because their sleep is deeper and more refreshing.
Sleeplessness is very common and approximately 30% of
adults in theUnited States
suffer it occasionally and 10% suffer chronic insomnia.
Insomnia is more
frequently reported by women, elder people and those with lower socioeconomic
status.
Causes & Symptoms
Occasional insomnia is caused by:
- Argument with a loved one
- A brief medical illness
- Over-eating at night
- Jet lag
- Drugs as asthma
medicine, steroids, and antidepressants
- Side effect of over-the-counter products like nasal
decongestants
Chronic insomnia usually has different causes which
include:
- A medical condition including sleep apnea, arthritis,
a heart condition, and asthma
- Use of caffeine,
alcohol, and nicotine
- Psychiatric conditions
- Stress or
depression
- Sleep-disordered breathing, such as snoring.
- Periodic jerky leg movements
- Repeated nightmares or panic attacks during sleep
Symptoms of insomnia
- Difficulty
falling asleep
- Start the day tired
- Dramatic changes
in the duration and quality of sleep
- Lapses of memory
- Lack of
concentration during the day
- Frequent naps during the day
Nature Medicine and Home Remedies for Insomnia
Home remedy # 1 Use 2 teaspoon of valeriandried leaves per cup of boiling water and drink this tea just before bed.
Home remedy # 2 Heat milk to the point just before it boils and then add 1 teaspoon of honey. Stir very well and drink while hot.
Home remedy # 3 Use 2 teaspoon of chamomile dried leaves per cup of boiling water and
drink this tea before bed.
Home remedy # 4 Place a satchel containing herbs such as Lavender, Lemon Balm, and Cinnamon under the pillow.It will release the pleasant scent sleepfulness.
Home remedy # 5 Mix 1 tsp of honey to 1 glass of warm water.
Home remedy # 6 Boil three leaves of mint in a cup of water for 5 minutes and drinkbefore go to sleep.
Home remedy # 7 Boil five blossoms of orange in a cup of hot water for about 5 minutesand drink it before go to sleep
Natural Cures Recommendations
Go to bed only when sleepy
Use the bedroom only for sleep and activities like reading, watching television, or snacking should take place elsewhere.
Set the alarm and get up every morning at the same time in order to establish a regularsleep-wake pattern. However, put the clock out of sight to avoid the constant
reminder of how long you’ve been awake.
Avoid naps during the day.
Avoid sleeping pills because they are habit forming and become lesseffective when taken continuously.
Do regular physical examinations
Do exercises such as walking, jogging, skipping and swimming. However, exercise should be done no more than three hours
before bedtime.
Avoid drinks that contain caffeine such as coffee, teaand colas, chocolate, and alcohol
Take a hot bathor shower before bed. It facilitates
sleep.
Maintain acomfortable bedroom temperature, reducing noise, and eliminating light. Makesure your bed and pillow are comfortable for you.
Keep a pen and paper beside your bed. If you have a lot of things on your mind, write them andthen forget it, until a more suitable time.
Don't eat for at least 3 hours before going to bed.
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