Are You Suffering From Sleeplessness, It May Help You…
Disclaimer: This article does not provide medical advice, diagnosis or treatment of any kind. Our object is only to provide basic information for good health. Please Consult with physician for any medical treatment.
“Think in the morning. Act in the noon. Eat in the evening. Sleep in the night.” ~ William Blake
“Sleep is that golden chain that ties health and our bodies together.”~ Thomas Dekker
“Sleep is the best meditation.”~ Dalai Lama
“My father said there were two kinds of people in the world: givers and takers. The takers may eat better, but the givers sleep better.” ~ Marla Thomas
“A well-spent day brings happy sleep.” ~ Leonardo da Vinci
“A good laugh and a long sleep are the best cures in the doctor’s book.” ~ Irish Proverb
“Insomnia is a gross feeder. It will nourish itself on any kind of thinking, including thinking about not thinking.” ~ Clifton Fadiman
“Your life is a reflection of how you sleep, and how you sleep is a reflection of your life.” ~ Dr. Rafael Pelayo
“Don’t fight with the pillow, but lay down your head
and kick every worriment out of the bed.” ~ Edmund Vance Cooke
“Sleeping is no mean art, for its sake one must stay awake all day.” ~ Friedrich Nietzsche
What is sleeplessness?
After whole day’s working, every one of us needs a restful sleep at night. Those working at night need similarly restful sleep during day time.
After sound sleep of almost eight hours, your body gets energized and is charged with renewed energy and enthusiasm to work for the next very day.
Sleep improves your mental awareness, memories, concentration power and alertness. Sleep makes your body’s immune system strong; as a result you are not prone to several diseases. But there are several other factors also that are required to improve body’s immunity level.
There is countless number of people who after going to bed for sleep, keep struggling in bed and are unable to sleep for a longtime. There are people who even after being tired do not get quality sleep. And there are several people who are finding it difficult to sleep again, once they wake up in the middle of night or sleep cycle. Thus sleeplessness is a sleep disorder with,
i) Difficulty in falling sleep and
ii) Difficulty in staying sleep.
Therefore, some people are deprived of quality sleep and some lack required quantity of sleep. This problem is termed as Insomnia in medical terminology. It is common in people of advanced age group.
Symptoms of sleeplessness:
Sleeplessness is responsible for depriving you of required energy, mood and takes toll on your health. Your ability to work is also adversely affected. Sleeplessness thus leads to daytime drowsiness, fatigue and irritability and you find it difficult to concentrate on your work during the day. An extended period of insomnia may further lead to anxiety, depression and worrying thoughts. You may also find yourself in a situation that makes it difficult for you in socializing.
Sleep disorder could be for a shorter period of few days that is known as Transient insomnia.
And when sleeplessness exceeds few weeks, it is known as Acute insomnia.
Then there are people who suffer from this disorder for a long time. Period of their sleeplessness may range from few months to a year or more. They are considered to suffer from Chronic insomnia.
Causes of sleeplessness:
There are several factors responsible for sleeplessness. But some of the important reasons are given here.
- Certain medications: It is observed that use of some medicines such that are used for hormonal balancing and controlling various ailments including high blood pressure, depression, diabetes, dementia and cholesterol may cause sleeplessness. Medicines containing alcohol and caffeine may also be the cause of sleeplessness.
- Certain medical problems may also be the root cause of sleeplessness, such as Allergies, Alzheimer’s disease, Angina, Arthritis, Asthma, Cancer, Chronic fatigue syndrome, Gastro-intestinal problems, Hypothyroidism, etc.
- Mental disorders including Anxiety, Depression, Stress, Hopelessness and Worry are also major causes of sleeplessness conditions.
- Change of weather conditions, place, time to go to bed, change of shift of job or time zone are also reasons behind sleeplessness.
- Sometimes, hormonal changes in body especially during menstruation and menopause also cause sleeplessness in women. Similarly hormonal changes in men also cause sleeplessness.
- Excessive use of computer, TV, video games, mobile phones, DVD players, I pad and other similar electronic devices are also cause of problems pertaining to sleeplessness.
- There could be several other reasons of sleeplessness though looking insignificant but are causes of concern. Some of these are:
- Naps during afternoon can make it difficult to sleep at night
- Taking heavy meals at late hours just before bed time is also a cause of sleeplessness.
- Excessive intake of coffee and caffeinated drinks is a major factor in sleeplessness conditions. Coffee taken during evening hour also causes sleeplessness. You are frequently getting up in middle of night for urination due to diuretic effect of caffeine.
- Increased use of alcohol is also a major reason for sleeplessness in many people. Like caffeine, alcohol also has diuretic effect and therefore taking alcohol during late evening hours causes frequent urination leading to sleep disturbance.
- Similarly use of nicotine by intake of tobacco in any form causes sleeplessness.
- Trauma or traumatic experience of any kind causes sleeplessness.
- Over reactive mind is also a cause of sleeplessness in many cases. Anger, hatred, jealousy, resentment, revengefulness etc. overpower your mind and as a result you experience sleeplessness.
- In case your bed is worn out, or you have too soft or too hard mattress, uncomfortable pillow that too also leads to sleeplessness.
- In case your bed room is too noisy, it also results in sleeplessness.
- Bed rooms without proper ventilation and passage of air also cause sleeplessness. Sleeping in such room causes suffocation and one experiences sleeplessness.
Effects of sleeplessness: Lack of sleep invites several physical and mental conditions. Some effects are visible immediately however some are not. These effects are harmful for body. Here are given some of the adverse and harmful effects of sleeplessness.
- Causes accidents: Sleeplessness causes tiredness, fatigue, loss of self-control and decreased concentration. People also experience dizziness and nausea. This may result in accidents on roads and also for those they are working in factories on different machines. Every year countless numbers of persons are either killed in such accidents or injured causing loss of limbs and other vital organs.
- Impairs judgments: Sleeplessness is also one of the major causes of impaired judgment and resultant worsening of quality of life.
- Forgetfulness: It not only causes temporary memory loss and forgetfulness but also has an adverse effect on learning process. Chronic insomnia can also lead to permanent memory loss.
- Health problems: Sleeplessness leads to various health problems which include heart related diseases such as high blood pressure, irregular heartbeat, heart attack, heart failure etc. In addition, it also causes high cholesterol, stroke, Type 2 diabetes, kidney malfunctioning or kidney failure, blindness, damaged bones and many more diseases. Sleeplessness increases risk of death.
- Suppresses immune system: Sleeplessness has adverse effect on immune system of the body due to hormonal changes and decreased production of WBC’s. With weak immune system, body is prone to various ailments including common cold, flu and attack by various kind of virus and bacteria.
- Obesity: Those suffering from insomnia tend to eat more and their metabolic systems are also adversely affected thus resulting in weight gain. Obesity further leads to various diseases linked to it.
- Ageing of skin: Sleeplessness also results in hormonal disturbance as stress hormone; cortisol is produced in excess and thus resulting in adverse effect on skin and eyes. Eyes get puffy and dark circles are created under eyes. Texture of skin gets affected and it loses its luster and elasticity. Wrinkles on face and hands become permanent.
- Depression and anxiety: Sleeplessness further leads to depression, anxiety and suicidal thoughts.
Natural remedies for sleeplessness:
Sleeplessness is a result of several factors including disturbed lifestyle. Therefore it is imperative to bring required changes in your life style to help body getting rid of this menace.
Here are given some suggestions for overcoming sleeplessness.
1.Changes in life style:
Bringing some changes in life style is considered to be the most effective way of curbing the menace of sleeplessness. Some of the suggestions are given here.
- Go for a walk in the morning.
- Get plenty of physical exercise.
- Practice aerobic exercise every day.
- Practice yoga and deep breathing exercise.
- Avoid nap during day time.
- Increase light exposure during the day. Spend some time outdoors.
- Reduce exposure to light during night.
- Stick to regular sleep schedule.
- Make sure that your bed room is dark, quiet and cool. Maintain room temperature between 65 – 72° F (18 – 22° C).
- Turn off TV, phone, computer, laptop, i-pad etc. one hour before going to bed.
- Take a bath at bed time. Add Epsom salt or few drops of lavender oil or chamomile oil to water.
- Brush your teeth before going to bed.
- Meditate before going to bed and after getting up in the morning.
- Your mattress and pillow should be comfortable.
- Avoid exercising before sleeping.
- Avoid agonizing and worrying about your habit of sleeplessness and other physical and mental disorders.
- Don’t think of unpleasant situations and circumstances of your life before going to bed.
- Reading books and literature of your choice also helps sleeping.
- You can use music therapy to induce sleep. Listen to light music.
- You can maintain a sleep journal. Record your life style, food habits, stressful events, sleep routine, your behavior and your relations with persons in your life. This exercise will help you diagnosing and pin pointing reason behind your habit of sleeplessnes
2.Change your food habits:
Food habits greatly affect sleep patterns. Here are given some dos and don’ts for those they are fighting their habit of sleeplessness.
- Take honey twice a day, preferably with lemon juice.
- One can also take honey with decaffeinated tea.
- Banana in breakfast and before going to bed helps inducing sleep.
- Take oats regularly in breakfast as porridge or any other form.
- Take cherry juice twice a day.
- Increase intake of fruits including apples in breakfast. Take more of seasonal fruits.
- Take wheat germ regularly.
- Almonds are considered good for inducing sleep.
- Intake of sunflower seeds is helpful in sleeplessness.
- Increase intake of green leafy vegetables in meals. These are rich in magnesium and help during sleep disorders.
- Take more salad with your lunch. Add lettuce and carrot. It should be taken every day.
- Increase intake of protein in your regular meals.
- One cup yogurt taken with one TSF sugar during bedtime is effective in inducing sleep.
- Else take warm milk before going to bed. Add some almonds and green cardamoms before boiling and add honey.
- Some people also suggest taking small portion of turkey or chicken at bed time for inducing sleep.
- Decrease use of carbohydrates from your meals.
- Stay away from processed food, refined foods and products that are heavy in sugars and salt.
- Avoid taking sugary and spicy food.
- Limit use of caffeinated and nicotine products and alcohol in any form.
- Avoid large and heavy intake of food before going to bed.
Nature has provided countless number of herbs for the welfare of human beings. Some of these herbs are considered helpful in controlling sleeplessness. These herbs are being used for generation and generally suggested by the elder members of the family.
However it is my suggestion that herbal remedies, use of food supplements, nature cure therapies, aromatherapy and other such therapies must be used under medical supervision only.
Here is given information about use of these herbs for curbing sleeplessness.
- Ashwagandha (Withania somnifera): It is also known as Indian ginseng. Decoction of Ashwagandha is prepared by boiling one to two gram of its root in one cup water and boiling the same for 15 minutes. Allow it infuse for ten minutes at room temperature. Filter and drink one cup in morning and one in the evening to induce sleep and overcome stress.
- Brahmi (Bacopa monniery): One TSF of dried Brahmi leaves taken with water once a day is considered beneficial for those they have sleep disorders.
- Jatamansi (Nardostachys jatamansi): Soak one fourth of TSF its powder in one cup water for five hours. Strain and drink before bedtime.
- Amla (Phyllanthus emblica): Use of Amla in any form is considered good for human health. Half TSF of Amla powder taken with water twice a day is considered beneficial in sleeplessness.
- Mint: Boil three gram fresh or 1.5 gram dried mint leaves in one cup water and allow it to boil for fifteen minutes and allow it to cool. Add one TSF honey and take at bedtime.
- Add one TSF of cumin seeds on sliced banana and take at bedtime.
- Herbal teas: There are varieties of herbal teas that are helpful in sleep disorders. Some of these teas are:
- Green tea
- Siberian ginseng tea
- Passion flower tea
- Kava Kava tea
- Lime blossom tea
- Lemon balm tea
- Valerian tea
- Lime blossom tea
- St. John’s wort tea
- Young pine or Fir needle tea
- Decaffeinated tea
- Tea made from Hops, Lavender oil or Chamomile oil.
Please note you must not use any of the food supplements without medical supervision. Under mentioned food supplements are used in sleep disorders.
- Cordyceps: Three to six gram per day.
- Co enzyme Q10: 60 to 100 mg is taken per day.
- Valerian extract: 20 drops of tincture in water is taken before bed.
- Melatonin extract: 0.3 to 0.5 mg is kept under tongue.
- Hops: 30 to 120 mg per day.
- Threonine: 50 to 200 mg is taken.
- Passion flower: 30 to 60 drops of tincture taken in water one hour before bed is beneficial.
- Jamaica dogwood: It is taken with hops and valerian.
- Californian poppy: 2 ml tincture taken in water before bedtime is beneficial.
- Lettuce supplement: 30 to 120 mg is suggested to be taken.
- Magnesium (200 mg or less) with Calcium (600 mg) taken at bedtime helps inducing sleep.
Attitude of Gratitude: We are highly thankful to Admin, LetsBePositive for made available purposeful information which inspire us to re-produce the same again for all.