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In simple terms, insomnia is lack
of sleep. Insomnia deprives a person of mental rest and thereby interferes with
our day-to-day activities. It is most commonly experienced in old age. |
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1. |
Insomnia attacks those who are extremely hyper or are stressed and over exerted.
On the other extreme even those who do not have a very active lifestyle can be
insomniacs. | | 2.
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Lack of physical activity. | |
3. |
Lack of nutrients due to an unbalanced diet. | |
4. |
Constipation, over eating, anger and mental tension are some other causes of sleepless
nights. | |
| Remedies Try
one of the following remedies before going to bed to enjoy a peaceful night of
restful sleep. | Top
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1.
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Milk: A glass of milk with or without honey, turmeric powder etc. taken just before
going to bed daily is the best remedy for insomnia. Try Soothing Sleep Inducer,
for all-in-one remedy to insomnia. | |
2.
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Curds (dahi): Consume plenty of curds throughout the day. This helps in inducing
sleep. | | 3.
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Low sodium fruits and vegetables: Fruits and vegetables like orange, guava, sweet
lime, plums, cucumber, green peas, french beans, ladies Onion (pyaz): Consumption
of raw onion at dinner time helps to overcome restless nights. | | 4. | Nutmeg
(jaiphal): Nutmeg powder mixed with water is an effective remedy for insomnia. | | 5. | Khus-khus:
A paste made with 2 grams of khus-khus, ½ teaspoon of sugar and ½
teaspoon of honey should be taken at night for curing insomnia. |
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Tea
and coffee
Aerated drinks
Canned and preserved foods
Deep fried foods
Confectionery
and mithai
Spicy and strong flavoured foods especially before going to bed |
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1.
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Adhere to a regular sleeping schedule, going to bed at a fixed time each night
and getting up at a fixed time each morning. Early to bed and early to rise is
a good rule. | | 2.
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Take a warm bath just before going to bed. Wear loose clothing and curl up with
a relaxing book to unwind and induce restful sleep. |
| 3.
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Try and avoid smoking and caffienated beverages as they can make you more hyper
and retard relaxation. | | 4. | Consume
plenty of fruits and vegetables, in any form, as deficiencies of nutrients often
lead to lack of sleep. An easy way to meet your nutrient requirement is to make
salads a part of both your major meals - lunch and dinner. | | 5. | Limit
liquids of any kind for at least 1½ hours before bedtime as the need to
urinate wakes you up in the middle of the night and break your restful sleep.
It takes about 90 minutes for the body to process liquids. This problem is faced
especially in older people. | | 6. | Controlled
breathing is also 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. Holding the breath leads to accumulation
of carbon dioxide which induces sleep. | | 7. | Regular,
active exercising during the day and mild exercise at bedtime enhances the quantity
and the quality of sleep. | |
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Sleep Inducer |
