Best Sleep Aid Remedies for Adults to Fight Insomnia: This article will help adults to treat insomnia naturally by home remedies to avoid any kind of side effects. Let’s make it easier for you, how you can fight sleeplessness?
Do you remember that famous character Count von, Count from the cartoon movie Sesame Street? That vampire spent whole night counting sheep just to fell asleep. Counting sheep is a myth, don’t follow this rule. Same is the case with people with a sleeping disorder. One in four American faces the issue of sleeplessness, whether it is caused by stress, illness, heavy doses the thing is becoming common. Let’s look ahead of the disease with some details, which will definitely help some people gain their sleeping powers like “The Sleeping Beauty”.
What is Insomnia?
What actually insomnia is….. It can become a long debatable topic. Insomnia is mainly known as a sleeping disorder where a person in unable to sleep for long time. Insomnia makes you feel tired, depressed and it lower your energy levels. Insomnia can stay for the long term and short term period. Around 20% of the world population is deprived of sleep.
Short term (Acute Insomnia): It can be short term which may last for a few days or week. Which is mainly caused by stress or any tragedy or change of daily routine?
Long Term (Chronic Insomnia): It persists for a month or long. It can be cause of some primary issues or medications.
What are the Symptoms and Causes of Insomnia?
Insomnia seems to be a minor disease but sometimes if not treated accordingly, can leave you wakeful at most times. Around 30% adults face insomnia in USA. The causes and symptoms of insomnia can be described in a nutshell.
There can be many signs of sleeping disorder some of them may include
- Trouble in sleeping at night( can be caused due to uncomfortable position)
- Waking up at night during sleep and unable to sleep again
- Waking too early
- Feeling tired after a good sleep at night
- Day time tiredness
- Unable to perform daily work due to no concentration
- Stress and depression
- Not able to remember even minor things
The symptoms of insomnia lead to different causes such as
- Extreme workload, lots of noises around
- Excessive use of alcohol, caffeine, cocaine, drugs, etc.
- Use of pain relief medicines
- Any pain or injury which makes you awake due to restlessness
- Hormonal imbalances
- Any mental disorder like anxiety, trauma, bipolar disorder etc. can also result in sleepless nights
- Any medical conditions like chronic pain, heart disease, asthma attacks, thyroid issues, Alzheimer etc.
- Working late nights or infrequent changing shifts
- More food intake at night or before sleep
- Even insomnia can be genetic
Five Things to Eat for Better Sleep
It is suggested that to beat insomnia you must avoid heavy meals just before going to bed. As they can cause heart burn or gastrointestinal issues. You can include these 5 things to your daily meal combat the fight with sleeplessness.
A bunch of almonds contain calcium and magnesium which regulates sleep hormones. The presence of these 2 elements makes them a great food to eat before you sleep.
Some fish are highly enriched with omega 3 fatty acid and vitamin D content like salmon, tuna, trout, sardines etc. The 2 sources may have qualities to overcome sleep disorders but not a definitive conclusion.
Cheese helps you to relax and calm during nights as it contains Tryptophan. Cheese is full with this amino acid to make your sleepy cheesy nights.
- Whole Grains:
The whole grain foods also help you in sleeping at nights as the carbs present in it. The carbs regulate the blood sugar level and makes the body to sleep properly.
- Cherries and Bananas:
The melatonin in cherries and tryptophan in bananas makes it easy to overcome sleeplessness.
Four Foods to avoid for Better Sleep
Avoid the following food to get a better night rest.
1. Red Meat:
Red meat is said to be high in iron and zinc and should be eating at earlier times of day for getting its nutritional value. It has tyrosine in it which stimulates stress and cause sleeplessness. The rich protein in meat will take time to digest and will lead to wakeness.
2. Coffee and caffeine:
Coffee has a rich value of caffeine in it; consider taking it hours before you sleep. Taking a cup of coffee can cause a sleep disorder because it stays for up to 6 hours in your system. Same is the case with chocolate as it stimulates the nervous system due to caffeine in it. Which will end up in waking you till late hours of the night?
Alcohol is said to make you feel drowsy after drinking it, but later at night, it will leave you in prompt awakeness in the middle of the night. Avoid having a heavy dose of the drink just have a glass of it.
4. Fatty food:
Fast food or spicy oily things are a sure to avoid on nights. As they filled up your stomach heavily and take time to digest it. Which will ultimately turns you into a night owl.
It is sooper understandable that eating right stuff at right time and with right quantity won’t regret you later. So always follow a diet plan which will surely overcome your sleep disorder.
Five Best Pills to Fight Insomnia
My forehead is stretched….. My eyes are like red stone…. these are the condition which most adults face and complaining to their doctors. One can always consult a doctor to avoid late diagnosis of symptoms. Here we will discover some very useful medication for treating the sleepless nights.
For a longer effect medication emazepam (Restoril), triazolam (Halcion), will be a good drug to cure the disease and give instant results.
This medicine will also provide a quick response to a person having an issue of staying. The studies have also proven that it helps people to sleep 7 to 8 hours of the night.
3. Ramelteon (Rozerem):
It stays active for a longer period into your system. It targets your sleep-wake system.
Silenor helps in maintaining sleep by blocking histamine receptors. It gives you 7 to 8 hours of sleep.
Trazodone is one of the antidepressants which helps in reducing stress and depression and gives a nice sleep.
Following sleeping pills may give you a good night sleep but use them according to your doctor’s recommendation. There are always side effects of every medication. It may cause dizziness, gastrointestinal problems, constipation, and weight gain due to over use of it. The medicine with good sleep practices should be followed.
Five Best Natural Remedies to Fight Insomnia
It is said that “Nature itself is the best Physician.” Well…. nice thing to ponder before you make yourself comfortable with medications and prescriptions from doctors. One should not only rely just on drugs, but can better treat them with natural remedies which will surely help you in the long run. So for better Nod off follow these amazing home remedies.
It has antioxidant properties which boost our immune system and therefore results in less stress and anxiety. Having a cup of tea before going to bed can overcome cause of sleepless nights.
- Valerian root tea:
Insomnia cause depression and stress and to better cure these conditions one should have a cup of valerian tea. It contains active chemicals which less the anxiety and make you sleep early.
Lavender is said to have such ability which reduces factors of sleeplessness. The lavender has relaxing effects on body; a few drop of lavender can makes you sleep the most.
Melatonin is utmost in the tart cherries which helps in regulating your sleepless cycle and gives you a better sleep. But if one can’t eat on regular basis than melatonin supplements are the best but with recommendation of daily dosage from the doctor.
The amino acid in green tea has such powers that reduce anxiety thus results in a good sleep. It relaxes brain while boosting immune system.
Natural remedies can help you in short term disease but for long term one should always look for doctor’s recommendation and gain medicated treatment.
Four Things to Follow on Daily Basis to Counter Insomnia
Whether one suffer short term or long term (chronic) insomnia it can be reduced or overcome with just simple steps which one must apply in daily routine.
- Meditation: A research has shown that people going through sleeping disorder have improved through mindful meditation. It consists of inhaling and exhaling while sitting in a quite posture. It boosts immunity and removes the stress.
- Yoga: Yoga is an old practice but has positive effects though. If you better cope with your sleep disorders just follow those styles that focuses on breath and meditation movements. These postures will relax your body and give a nice dreamy sleep. At least give 20 minutes daily.
- Exercise: Overall body relaxation depends on your exercises. It not only calms your body, gives energy to it, but promotes you to a better sleep. You don’t have to do heavy exercises but a 20 minutes’ walk can do it all. For mind relaxation the body needs to be relaxed too.
- Make sleep Routine: Fighting insomnia is as easy as pie, if a good sleeping routine should be followed. An average adult needs 7 to 8 hours of sleep. It’s better to avoid taking naps on day time or make them short to avoid sleepless nights. Going to bed early will also help in reducing insomnia symptom.
Your sleeping disorder can only be treated through positive changes which you make in your life. Follow a healthy daily routine and relax your mind with meditation and tea to beat the evil circumstances of sleepless nights.
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