Do you have a problem with falling asleep? When you go to bed, sleep does not want to come? Are you sleeping shallowly and waking up tired and sleepy? Insomnia is a common sleep disorder that people around the world are struggling with. Most often it occurs in the elderly, but also younger people have a problem with it. Are there natural remedies that effectively treat insomnia?
How do doctors classify insomnia? Episodic insomnia lasts for a few days and is usually caused by changes in sleep habits. Short-term insomnia lasts for less than a month and chronic insomnia lasts for more than a month. In addition to the exhaustion of the body, chronic insomnia causes a whole spectrum of onerous ailments.
What are the causes of insomnia?
The basic factor contributing to insomnia is stress, which can be caused by financial problems, tensions in the workplace or family problems. Some say insomnia is inherited, because about 35% of people with insomnia have parents who also suffer from insomnia. Further potential causes of sleep disorders are irregular lifestyle or drinking too much caffeinated beverages (coffee, tea, cola). The ability to fall asleep is also disturbed by alcohol and tobacco. Insomnia can also be caused by drugs, for example painkillers and steroids.
The effect of chronic insomnia on well-being
Chronic insomnia results in many problems that impede everyday functioning. Sleep disorder results in decreased concentration, drowsiness, fatigue and weakening of intellectual abilities. The consequence of fatigue can be an uncontrolled falling asleep during the day, a decrease in the quality of activities performed, and even traffic accidents and accidents at work.
Chronic insomnia increases the risk of depression or mental disorders. It can negatively affect mental and physical health. It not only affects your overall health, but also can cause serious problems in your personal and professional life. Physiological changes in the body may occur, ranging from mental illness to somatic diseases, heart disease and digestive system diseases.
Treatment of chronic insomnia
Nutrition is important in the treatment of insomnia. The use of a proper diet will not cure insomnia, however, a few small changes can help to improve the quality of sleep. Foods reducing the effects of insomnia are: yogurt, milk, bananas, tuna, whole-wheat bread, figs, turkey. Foods containing complex carbohydrates, such as whole grain bread, pasta, cereals and crackers, will improve the body’s ability to produce melatonin and serotonin and can improve sleep quality. Avoid eating and drinks containing caffeine, especially in the afternoon and evening.
Take care of such conditions in the bedroom, which will help you get a good night’s sleep. The bedroom should be cool, dark and quiet. Remove any sources of noise from the bedroom. For some people, the ticking of the clock is very annoying. You can also use earplugs. The lighting in the bedroom and the TV turned on are potential obstacles to falling asleep.
Many natural remedies can be used to treat chronic insomnia. It is important to maintain a regular sleeping schedule. Create a specific procedure of activities performed before going to bed and apply it systematically. Good results are achieved by relaxing yoga techniques and acupuncture. A variety of herbal teas and essential oils, such as chamomile and lavender, are also used to treat insomnia.