Definition of INSOMNIA
The term a sleeping disorder is utilized in an assortment of courses in the medicinal writing and prominent press. Regularly, a sleeping disorder is characterized by the nearness of a person’s report of trouble with rest.
An insomnia remedy could allow you to finally have a good night’s sleep.
Insomnia is more prevalent in women than men. 40 percent of women and 30 percent of men have this condition.
It is caused by one or more of the following:
- You have trouble falling asleep
- You frequently wake up during the night, and have trouble returning to sleep
- You wake up too early each morning
- You wake up feeling un-refreshed, even though you may have slept 7 to 8 hours at night
Transient insomnia is a sleep disorder lasting less than four weeks, characterized by not sleeping well at night.
Short-term insomnia is a type of insomnia lasting from four weeks to six months.
If you have had trouble going to sleep for a period of six months or longer, then you are suffering from chronic insomnia.
Causes Of Insomnia
The cause of Insomnia may be either physical or psychological. The most common psychological problems may be stress, anxiety, and depression. In fact, insomnia may be considered an indicator of depression.
There can be numerous physical causes of insomnia. It can be caused by a number of things, such as an irregular sleep-wake schedule, problem with drugs, or too much alcohol consumption late in the evening.
Sometimes, chronic insomniacs have no relationship to a physical disorder, drug use problems, or stressful events occurring in their lives.
Often, if it is connected to a physical disorder, treating the disorder may improve sleep quality.
Chronic insomnia is often associated with life changing events such as the death of a loved one, or other stressful events in a person’s life.
The first insomnia remedy we will discuss is Melatonin. Melatonin is a hormone produced by the Pineal gland and is secreted in humans only at night.
According to researchers at MIT, this insomnia remedy can help restore normal sleep patterns in those suffering from insomnia.
In one MIT study of individuals over 50, two groups of people were compared. One group slept normally, while the other group experienced insomnia.
Each individual received either a one-week dose of placebo, or three different doses of Melatonin given in random order. There was a one-week “wash-out” period separating each different treatment.
The results of this study found that the addition of 0.3 milligrams of this insomnia remedy restored sleep in individuals over 50.
Melatonin may reduce the time it takes to fall asleep. no more tossing and turning…
The next insomnia remedy we will examine is Tryptophan.
Six research studies have shown positive results for Tryptophan in relieving insomnia.
In the first study, 25 individuals suffering from chronic insomnia took 2 grams daily for four weeks. 76 percent reported an improvement in their sleep patterns.
In the second study, twenty males suffering from chronic insomnia took three grams of this insomnia remedy daily. After the fourth night, sleep latency was greatly reduced.Sleep latency is the amount of time it takes to fall asleep
In another study, 96 insomniacs took one gram of it for one week. An improvement in sleep latency was observed in week two.
not only will Tryptophan help your insomnia, it helps if you’re feeling depressed too…
Valerian may also be a useful insomnia remedy.
Valerian root is a perennial herb, native to North America, Europe, and Asia. It is typically used for its sedative properties in those individuals suffering from insomnia.
Although study results are mixed, there are numerous studies attesting to its usefulness as an insomnia remedy.
In one study, 128 individuals were given either 400 milligrams of Valerian extract, a mixture consisting of 60 milligrams of Valerian and 30 milligrams of hops, or a placebo.
Participants in this study took each of the three preparations, in random order, for three nights, for period of 9 nights.
They would fill out a sleep questionnaire each morning upon arising. Compared to placebo, those taking Valerian extract saw a reduction in their sleep latency as well as an improvement in sleep quality.
4) Relaxation Techniques
If you are anxious about falling asleep, your muscles may become tense, interfering with sleep. Some of the relaxation techniques mentioned below may be a useful insomnia remedy.
Find a quiet place, and practice the following relaxation technique thirty minutes each day:
Lie perfectly still until you find the most comfortable position. Now, deliberately tense the muscles in your feet. Hold this position for about a minute. Now let the muscles in your feet totally relax.
Moving up the body, tense the calves for about a minute then totally relax them.
Continue with these contraction/relaxation techniques moving up the body, targeting a different group of muscles each time.
At the end of your session, focus on relaxing the muscles of your body as much as possible. Make your breathing slow and steady as you continue to relax.
There have been many studies proving these relaxation techniques work. They have shown the therapeutic effects of these techniques are caused by the production of slower brain waves, such as theta brain waves.
if stress is keeping you up, your blood pressure may be high. relaxing helps you sleep and lowers your BP too…