Insomnia: Why You Can

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Insomnia: Why You Can't Sleep & How To Get A Good Night's Rest

Insomnia is a sleeping disorder where one has trouble either getting to sleep , interrupted sleep or one wakes up too early.

What to look for

 

Waking up too early in the morning.
If it takes you too long to fall asleep, and if you are waking up throughout the night.
Difficulty in falling asleep; frequent waking; restlessness during the night, and early waking that leaves you feeling tired, are common problems that can have many causes.
If your insomnia is chronic and is more complex you must be isolated by a doctor. This form of insomnia can have potentially serious effects especially upon the immune system.

Causes

One of the most common causes are the ones caused by depression, worry and stress. The other causes are the excessive caffeine consumption, abuse of alcohol or drugs, terrible pain, and poor sleeping habits such as napping during the day.
There are physical ailments that can interfere with your sleep, especially disorder of the lung, liver, heart, pancreas, kidneys and digestive system. The others are heartburn and breathing disorders.
Insomnia is often followed by menopause. If your blood sugar levels are abnormal it can cause people suffering form diabetes or hypoglycaemia to wake up in the middle of the night.
Other things that can contribute to insomnia is a lazy behaviour and keeping an irregular schedule. There are over the counter drugs and prescription medication that can interfere with your sleep.

Lifestyle 

To help you sleep better you should exercise at least three to four times a week. This will also give you more energy. Meditation and yoga: this can help to reduce your tension and also help you sleep better.

Dietary Considerations

By taking calcium and magnesium 45 minutes before you go to bed may have a tranquillizing effect on you. You should try to avoid cola drinks, alcohol, tea and coffee. If you have high or low blood sugar this can also disrupt your sleep patterns- you should try to avoid soft drinks and sweets before bed time.
Try drinking warm milk this may help if you are restless, but do not drink too much as it is reported to be mucus forming. This will help you sleep.

Personal Care

Your bedroom should be dark and quiet.
Try earplugs
Try using eye shades, as this may help.
Try relaxing in a warm bath, and listen to soft quiet music just before you go to bed.
You can also try some Aromatherapy oils- you should put some on just before bed (try using Marjoram).
You must not stress if you wake up in the middle of the night, try reading for a while until you fall a sleep again.
You should remember a few nights of bad sleep does no long-term harm. While you are tossing and turning trying to fall a sleep, you are probably getting more periods of sleep than you may think.

When to seek further professional advice

 

If you have trouble sleeping for longer than a month for no reason.
If it is caused through something that happened.
When your sleeping medicine is no longer effective.
If it seems like you never get enough sleep.

Alternative/Natural Treatments

 

Normally people need help to relax and take their mind off their problems, especially if they have trouble sleeping. Alternative therapies help people to relax.

Aromatherapy : relaxant oils of lavender (Lavandula officinalis), chamomile (Matricaria recutita), rose, marjoram and neroli. Al you have to do is to add a few drops to your bath water or you can sprinkle a few drops on as handkerchief and inhale.

Massage : this can help to promote relaxation and cause better sleep patterns.

Herbal Therapies : you should drink a calming herbal tea that is made with chamomile (Matricaria recutita), lime blossom, hops (Humulus lupulus), St-John’s wort (Hypericum perforatum), passionflower (Passiflora incarnata), half an hour before you go to bed.
If it is nervous tension that causes your insomnia, you should use skullcap (Scutellaria lateriflora) or vervain.
Valerian (Valeriana officinalis ) are highly effective as well.

Homoeopathy : your homoeopath may prescribe Nux vomica for insomnia that is caused by restlessness or anxiety, muriaticum acidum for emotional problems or ignatia for grief. There are other remedies available, this depends on the type of insomnia you are suffering.

Traditional Treatment

If you have temporary insomnia this will disappear when you return to your regular sleep pattern.
Short-term insomnia , which is caused by the factors listed above, can be treated with natural sleep aids or medication. There are also medications available to help you sleep, but doctors don’t like prescribing them, because they can be highly addictive.

The information contained in this Site/Service is not intended nor is it implied to be a substitute for professional medical advice or taken for medical diagnosis or treatment.

Author - Body and Mind

Published - 2013-01-23