Insomnia or sleeplessness not only makes a person feel unrefreshed but also affects the individual’s overall state of mind. Contrary to common notions, there are no fixed “magical numbers” or hours of sleep as different individuals require different amounts of sleep to function best. However, it usually varies between 6 to 9 hours a night. Decrease in this number can cause serious health issues and can also jeopardize the individual’s overall safety.
According to the National Sleep Foundation, insomnia is often associated with increased prevalence of heart problems, diabetes, psychiatric conditions and even obesity. Hence, it is very essential for every individual to assess his or her personal sleeping habits and carve a new path towards preventing sleeplessness and forging a healthier lifestyle. Browse to find some natural sleep remedies and herbal remedies for sleeplessness.
Insomnia Remedies and Tips:
Avoid Coffee and other Caffeine Products: Most people have coffee and other caffeine based products like chocolate and tea regularly as a stimulant to remain alert throughout the day. This is because these products enhances the adrenaline production in the body and block certain sleep-inducing chemicals. Thus, it is mandatory to avoid caffeine close to bedtime in order to get a good night’s sleep. Furthermore, it is also important to cut down the overall consumption of these products as they tend to remain in the body for several hours after consumption.
Relaxation for Better Sleep: One of the major causes of insomnia in adults is stress or anxiety. In fact, in such cases of stress-induced insomnia, the degree of sleeplessness is associated with the severity of the stressful condition. These conditions may vary from work-related issues, personal stress, health stress or a tragic occurrence. However, the good news is that such stress-induced insomnia can be treated easily with the help of certain relaxation techniques. Yoga postures, breathing exercises and meditation techniques are a great way to overcome lack of sleep. You can also opt for progressive muscle relaxation techniques to overcome your sleep problems.
Herbal Sleep Remedies: Two of the best known herbal remedies for promoting sleep are Valerian and Lavender. A muscle relaxant and one of the best known herbal remedies for insomnia, Valerian is a common ingredient in many drugs. A dosage of around 300 to 600 mg 30 minutes before sleeping is said to be very effective in curing insomnia. Apart from this, unlike most other prescription sleep drugs, taking Valerian is found to be very beneficial as it doesn’t cause any morning hangover.
According to the Institute of Optimum Nutrition (ION), the oil of lavender is said to have a very calming effect and is therefore helpful in certain cases of insomnia. Other commonly used herbal remedies for inducing sleep are Chamomile, Lemon balm and Passion flower.
Wild Lettuce for Sleep: Extracts of wild lettuce are known to be beneficial for reducing restlessness in an individual and promoting sleep. A regular dosage of 40-120 milligrams of wild lettuce extract is recommended before bed for individuals with insomnia.
Warm Bath for Sleep: Another natural way to induce sleep in people with insomnia is by taking a dip in warm water around 2 hours before going to bed. This is because warm water results in sudden rapid cooling of the body that relaxes one’s mind and lulls one into deep sleep.
Diet for Inducing Sleep: Vitamin B rich foods like nuts and wholegrain pulses are said to be very effective in curing insomnia. It is also advisable for people with less sleep to have around 2-3 cups of curd every day to cure sleeplessness.
Insomnia or sleeplessness not only makes a person feel unrefreshed but also affects the individual’s overall state of mind. Contrary to common notions, there are no fixed “magical numbers” or hours of sleep as different individuals require different amounts of sleep to function best. However, it usually varies between 6 to 9 hours a night. Decrease in this number can cause serious health issues and can also jeopardize the individual’s overall safety.
According to the National Sleep Foundation, insomnia is often associated with increased prevalence of heart problems, diabetes, psychiatric conditions and even obesity. Hence, it is very essential for every individual to assess his or her personal sleeping habits and carve a new path towards preventing sleeplessness and forging a healthier lifestyle. Browse to find some natural sleep remedies and herbal remedies for sleeplessness.
Insomnia Remedies and Tips:
Avoid Coffee and other Caffeine Products: Most people have coffee and other caffeine based products like chocolate and tea regularly as a stimulant to remain alert throughout the day. This is because these products enhances the adrenaline production in the body and block certain sleep-inducing chemicals. Thus, it is mandatory to avoid caffeine close to bedtime in order to get a good night’s sleep. Furthermore, it is also important to cut down the overall consumption of these products as they tend to remain in the body for several hours after consumption.
Relaxation for Better Sleep: One of the major causes of insomnia in adults is stress or anxiety. In fact, in such cases of stress-induced insomnia, the degree of sleeplessness is associated with the severity of the stressful condition. These conditions may vary from work-related issues, personal stress, health stress or a tragic occurrence. However, the good news is that such stress-induced insomnia can be treated easily with the help of certain relaxation techniques. Yoga postures, breathing exercises and meditation techniques are a great way to overcome lack of sleep. You can also opt for progressive muscle relaxation techniques to overcome your sleep problems.
Herbal Sleep Remedies: Two of the best known herbal remedies for promoting sleep are Valerian and Lavender. A muscle relaxant and one of the best known herbal remedies for insomnia, Valerian is a common ingredient in many drugs. A dosage of around 300 to 600 mg 30 minutes before sleeping is said to be very effective in curing insomnia. Apart from this, unlike most other prescription sleep drugs, taking Valerian is found to be very beneficial as it doesn’t cause any morning hangover.
According to the Institute of Optimum Nutrition (ION), the oil of lavender is said to have a very calming effect and is therefore helpful in certain cases of insomnia. Other commonly used herbal remedies for inducing sleep are Chamomile, Lemon balm and Passion flower.
Wild Lettuce for Sleep: Extracts of wild lettuce are known to be beneficial for reducing restlessness in an individual and promoting sleep. A regular dosage of 40-120 milligrams of wild lettuce extract is recommended before bed for individuals with insomnia.
Warm Bath for Sleep: Another natural way to induce sleep in people with insomnia is by taking a dip in warm water around 2 hours before going to bed. This is because warm water results in sudden rapid cooling of the body that relaxes one’s mind and lulls one into deep sleep.
Diet for Inducing Sleep: Vitamin B rich foods like nuts and wholegrain pulses are said to be very effective in curing insomnia. It is also advisable for people with less sleep to have around 2-3 cups of curd every day to cure sleeplessness.
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