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How to Treat Insomnia

How to Treat Insomnia
Do you find it difficult to fall asleep at night? You awake during the night; toss and turn on bed for good sleep? If all this seldom happens, no need to worry, but if you face this problem most of the nights, then this is hazardous and a caution for you that you are going to suffer from insomnia.
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  • Do you find it difficult to fall asleep at night? You awake during the night; toss and turn on bed for good sleep? If all this seldom happens, no need to worry, but if you face this problem most of the nights, then this is hazardous and a caution for you that you are going to suffer from insomnia. As said by experts insomnia is a universal problem of 21st century. According to a rough estimate, in six people, one is having this problem. People who are fighting insomnia can notice its symptoms during daytime like, the lack of concentration, confusion, memory lapse, emotional instability, daytime sleepiness, and anxiety.

  • Causes of insomnia are different from person to person. Most common causes are excessive stress and anxiety, tension, physical pain, constipation, overeating before going to bed, excessive intake of coffee or tea, and anger. With the passage of time sleep experts have come up with the ways to relieve from insomnia. Intake a cup of warm milk with honey before going to bed is valuable. It acts as tranquillizer.

  • If you don’t like milk then there are other ways as well for treatment. Mash a ripe banana, add roasted cumin seeds and mix gently. Eat this mash banana before sleep. A relaxing head message is also beneficial for a peaceful sleep. Make homemade oil by mixing half cup of bottle gourd juice with half cup of sesame oil. Apply on head and message for at least 5-7 minutes. 

  • In various food elements aniseed has remarkable health benefits. A tea made from aniseed is valuable in sleeplessness. This tea is prepared by boiling about 375 ml. of water in a vessel and adding a teaspoon of aniseed. The water should be covered with a lid and allowed to simmer for 15 minutes. It should then be strained and drunk hot or warm. The tea may be sweetened with honey and hot milk may also be added to it. This tea should be taken after meals or before going to bed.

  • Sleep is necessary for survival of life. Studies have shown people with short sleep have dangerous influence on life and health. The time you spend in sleeping, your body regenerates itself to fight infections and illnesses. When you are sick the first advice you get is to take rest. Think about if you have insomnia how body performs well? You more likely to have serious affects like heart problems, memory loss, lead to weight gain, have accident on road, miss work, behave lazily and even your relationships can suffer.

  • Controlled breathing is a great help in inducing sleep. The method is to lie on your side in bed and then take three deep breaths expanding the abdomen completely. Then hold your breath as long as you can. Next, take three more breaths and repeat the breath-holding. While you hold breath, carbon dioxide accumulates in the body and induces natural sleep.

  • Get benefit from calcium, magnesium and vitamins as these are calming for health. Probably these essential elements find in green leafy vegetables, banana, almond and fig.

  • When having trouble sleeping it’s best to work on keeping a constant sleep schedule. Your body needs to adjust and know when it should start slowing down to get ready for bed.  If you change your sleep schedule too often your body can get thrown out of that rhythm.

  • The time you get ready for bed is just one of the important signals that you can send your body and mind.  Having a set of activities or rituals that you perform every night can reinforce the idea of sleep in your mind.

  • There are plenty of things you should avoid before going to sleep, but a good rule of thumb is to keep it light.  Don’t eat a big heavy meal before trying to sleep. Avoid caffeine, nicotine and alcohol at least 4 hours before bed. Caffeine and nicotine are stimulants that meddle with your ability to fall asleep.

  • Exercise regularly. As exercising increases alertness and raises body temperature, doing it around 4 hours before time makes the body temperature fall down during sleep, facilitating faster sleep. However, exercising close to bedtime can stimulate you and disrupt your sleep patterns.

    Important Note: The articles presented are provided by third party authors and do not necessarily reflect the views or opinions of KhanaPakana.com. They should not be construed as medical advice or diagnosis. Consult with your physician prior to following any suggestions provided.

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