A
person who is suffering from sleepless
nights, someone who frequently wakes
up at night and rises up early in the
morning even though that person does
not have enough sleep is having a slepping
disorder known as insomnia.Insomnia
is a condition in which a person is
not getting enough sleep.This person
when awakened at night has a hard time
sleeping again.Insomnia can happen every
night, from time to time or in a period
of time. |
 |
Here
are some suggestions wherein insomnia
can be treated : |
1.Follow
a positive routine |
If
an isomniac has an erratic eating routine,
this should be changed, to a fixed routine
dedicated to directly fight insomnia.The
person should eat early dinner so as
to condition the body to sleep early. |
2.Do
not drink coffee |
As
much as possible, a person with insomnia
should avoid drinking coffee, sodas,
chocolate, cocoa, green tea, black tea
or anything that has caffeine.Caffeine
is a stimulant that triggers sleeplessness.It
can make someone awake for as long as
20 hours.For some, even drinking a cup
of coffee in the morning causes them
sleeplessness at night. |
3.Exercise
at night |
Insomnia
is often caused by too much stress.Doing
exercises at night makes blood to circulate
in our brain and body.This in turn makes
us calm and stress free. |
4.The
bedroom should be conducive to sleep
|
Loud
noise coming from cars in the street,
upbeat music set at very high volume,
bright lights and uncomfortable bed
should be avoided. |
5.Read
not watch |
Read
books, magazines or anything that interests
an insomniac instead of watching television.Television
enhances attention which makes a person
awake.Reading on the other hand while
in bed causes the eye to get tired and
creates a sleepy feeling. |
6.Relax |
Try
ways that causes our body to relax.Meditation
technique like yoga can initiate a calm
state of mind and body.Listening to
soft and classical music can also help.There
are fragrant oils, incense, and candles
that are made specifically to aid in
relaxation.Consult a shop that sells
these on type of scents that can induce
sleep. |
7.The
root solution for insomnia |
There
are root extracts that can engender
a sleepy state.300 to 600 mg of concentrated
extract should be taken 30 minutes prior
to going to bed.This root extract can
be mixed with calming herbs like chamomile,
passion flower and balm made from lemon. |
8.Take
melatonin with caution |
Melatonin
can help in adjusting one's sleeping
pattern.0.5 to 3.0 mg an hour or two
before goind to bed may help.Melatonin
though should only be taken with the
approval of a physician.The human body
has different reactions to melatonin.As
people grow older, the melatonin level
of the body decreases.This explains
why older people usually have a hard
time sleeping and sleep less compared
to childern and younger people. |
9.Magnesium
|
Condition
such as restless legs syndrome (RLS)
and period limb movements (PLM) while
sleeping can cause insomnia.Taking 300
mg of magnesium at night from four to
six weeks can solve insomnia.Again this
should be done with doctor's consent. |
10.Acupuncture |
Acupuncture
which is a Chinese healing method could
help to heal insomnia.These needles
put into the skin strike nerve transmitters
that produce sleep inducing hormones
like serotonin. |
| |
Natural
methods in treating insomnia are always
preferred but upon a doctor's approval
the following over the counter medicines
are formulated to stimulate sleep. |
-
Diphenhydramine (Excedrin, Nytol, Sominex)
|
-
Doxylamine (Unisom) |
The
following on the other hand are medications
that need to have doctor's precription
to avail : |
|
-
Zaleplon (Sonata) |
-
Flurzepam (Dalmane) |
-
Estazolam (ProSom) |
-
Temazepam (Restori) |
-
Triazolam (Halcion) |
|
Although
these medicines are chemicals that trigger
sleep, long periods of usage lessens
its effectiveness. |
-
|
Altering
a person's diet is effective in preventing
and healing insomnia.Doctors suggest
eating food that is high in carbohydrate
prior to sleep.Examples of these are
bread and crackers.Studies showed that
carbohydrates enhance the quantity of
serotonin produced by the body.Serotonin
is a chemical messenger or neurotransmitter
that affects the brain.This chemical
lessens anxiety which in turn creates
sleep. |
- |
Consulting
a psychologist or psychiatrist may give
light in solving insomnia.This sleeping
disorder is usually caused by stress.A
psychologist or psychiatrist can give
expert advice on how to treat insomnia.
|
- |
There
are natural methods, practices, over
the counter medicines and prescribed
medicines that can be the solution to
insomnia.It would be best to consult
a doctor on this disorder for sound
guidance towards a sound sleep. |
| |
| Posted
on 31th, July | in health
articles | insomnia
articles |
