Sleeping problems affects one in every three people. Some reports suggest that more than half the population above the age group of 60 years suffers from insomnia. Further, women are more likely to suffer from some form of sleep deprivation as compared to men. Estimates suggest that approximately 10 million Americans use prescription medicine for sleeping aid. Further there are a close link observed between obesity and inadequate sleep. Fortunately, there are a host of home remedies and homeopathic treatment therapies that can be used for the effective management of insomnia and other forms of sleeping disorder.
What is Insomnia? Sleeping Disorder Symptoms
Insomnia refers to persistent or acute failure to fall asleep. As per the National Heart and Lung institute insomnia is a condition which is characterized by ‘having trouble falling asleep, staying asleep or both’. This condition results in inadequate sleep or poor quality of sleep, both of which have detrimental effect on the overall health of an individual.
Some of the common symptoms associated with insomnia include,
Causes of Insomnia: Risk Factors for Sleeping Disorders
Here are some simple home remedies that can help in effective management of sleeping disorders,
What is Insomnia? Sleeping Disorder Symptoms
Insomnia refers to persistent or acute failure to fall asleep. As per the National Heart and Lung institute insomnia is a condition which is characterized by ‘having trouble falling asleep, staying asleep or both’. This condition results in inadequate sleep or poor quality of sleep, both of which have detrimental effect on the overall health of an individual.
Some of the common symptoms associated with insomnia include,
- Sleepiness during the day and lack of energy often represented in the form of chronic fatigue
- Elevated levels of anxiety and apprehension
- Inability to concentrate and focus on specific activities
- Elevated levels of irritability
Causes of Insomnia: Risk Factors for Sleeping Disorders
Insomnia can be classified as primary insomnia- which is not attributed to environmental factors and secondary insomnia- which is often related to the individual’s medical condition, medications, etc. Primary insomnia is not very well understood, but most of the insomnia cases are related to secondary factors. Some of the common causative factors include,
- Emotional disorders including anxiety, stress and depression are leading causes of insomnia
- Medical and neurological conditions like Alzheimer’s disease and Parkinson’s disorder are linked with the condition
- Conditions associated with chronic pain including headaches and arthritis are leading causes
- Hyperthyroidism is another factor responsible for insomnia
- Restless leg syndrome and Sleep apnea (i.e. sleep related breathing disorder) can also result in insomnia
- Insomnia is also experienced during menopause and among individuals with gastrointestinal disorders like heartburn and acid reflux disorders.
There are several prescription medications available which aid in improving sleep; however there are a host of simple life style tips which one can use to improve the quality and duration of sleep.
- Take a warm water bath just prior to going to bed. A warm water bath is very relaxing and it improves the circulation of the blood throughout the body, which makes it easier for a person to fall asleep.
- A foot massage just prior to going to be can also be beneficial. Use a foot massager or dip your feet in warm water for about five to ten minutes. This will help improve your chances of falling asleep.
- Don’t exercise just prior to going to bed. Have dinner at least two hours prior to bed time.
- Avoid smoking, especially around bedtime. Avoid alcohol. These are natural stimulants and can interfere with the sleep cycles.
- Meditation with Yoga is considered to help alleviate stress and manage depression. Meditation also helps improve focus and get rid of anxiety and apprehension.
- Try deep breathing while in bed. Deep breathing helps you relax and calms the nerves.
- Using aroma oils like Lavender, Chamomile, Frankincense, etc can help fight sleeplessness. Just sprinkle a few drops of the essential oils on your pillow before going to bed.
Here are some simple home remedies that can help in effective management of sleeping disorders,
- A mixture of warm milk with a teaspoon of raw honey is considered to be beneficial to induce sleep. Milk and raw honey both act as tranquilizers and have a mild sedative action.
- Decoction of Lettuce seeds is considered to be very beneficial. Lettuce seeds contain ‘Lectucarium’ which has the properties very similar to opium for inducing sleep, but don’t result in excitement. Consuming a concentrated decoction is considered to be highly beneficial in inducing sleep
- Herbs Rauwolfia and Aniseed tea are also considered to be beneficial in the management of insomnia and sleeping disorders.
- Vitamin B complex especially thiamine is considered to play a pivotal role in inducing sleep. Deficiency of Thiamine is a primary factor responsible for sleeplessness in individuals.
- Homeopathic drugs, to be taken only after physician’s consultation, have also been beneficial. Some drugs include Coffea, Passiflora and Valeriana which help relax the mind and induce quality sleep.
