Quality sleep is of extreme importance for good health of the body, because the sleep restores energy that has been spent during the day. Do you belong to the group of people bothered by the problem of insomnia? If so, you’re probably wondering what the possibilities and opportunities that your sleepless nights become the past are, to whom you can turn for help, and whether you can do something for yourself and help yourself.
Do not immediately reach for drugs. It is much better to opt for natural treatment for sleep deprivation.
What is Insomnia?
Studies show that about 20% of people suffer from chronic insomnia, and 40% of women and 30% of men have at least occasional sleep problems. In doing so, their appeals refer to the difficulty with respect to falling asleep, or the repeated waking during the night and intermittently sleeping or the early waking and inability to fall asleep again (this last in particular is characteristic of older people).
Insomnia means inability to sleep at night because of:
- prolonged sleep onset time (over 30 minutes),
- wakefulness during the night for more than 30 minutes
- reduced total length of sleep for less than 6.5 hours.
However, the length and quality of sleep onset and sleep is only one of the three necessary criteria. The second condition is that the usual daily functioning is disturbed, whether it occurs fatigue, sleepiness, difficulty in concentration and increased irritability during the day and in the performance of daily duties.
Causes of Insomnia
A list of possible causes is long, starting from:
1. A number of organic disease, such as, for example, congenital heart defects, hyper and hypothyroidism, Parkinson’s disease, dementia, uncontrolled diabetes, elevated blood pressure, kidney disease and liver disease, intestinal parasites, various pain syndromes and conditions .
2. Mental disorders also often lead to insomnia (schizophrenia, obsessive neurosis, mania, mental anorexia, above all, the state of anxiety and depression), as well as a number of psychological and social problems that cause acute or chronic state of stress.
3. Lifestyle and certain habits that affect sleep include the so-called behavioral causes of insomnia. For example, some people have a habit to take “a nap” during the day, the other dealing with intense physical or mental activity immediately before going to bed, the third, although they noted that they cannot tolerate caffeine, nicotine or alcohol just before bedtime like to drink a glass of drink, or smoke a cigarette.
4. Other numerous causes may be: shortness of breath, emotional problems, depression, changes in sleep patterns, excessive consumption of sedatives or stress, birth control pills, medicines for heart disease, nicotine and marijuana, changes in hormone levels.
Harmful Effects of Drugs
Medicines for insomnia have a strong sedative effect and over time can create tolerance, and often addiction. Before reaching for the medication, consider natural cures for sleep disorders.
Natural Cure for Insomnia That Works
The first ingredient necessary for good sleep is tryptophan – an amino acid that converts to serotonin (pleasure hormones), which is then converted into melatonin, which is responsible for introducing the body to sleep. Tryptophan is found naturally in turkey, milk, cheese, bananas and beans.
Magnesium is also important because it is a natural sedative and its deficiency in the body can cause sleep disturbance, cramps, anxiety and nervousness. Foods rich in magnesium include: algae, almonds, cashews and brewer’s yeast.
Vitamin B improves sleep. Vitamin B6 is needed to convert the amino acid tryptophan into serotonin, which helps with sleep. Excellent sources of vitamin B are liver, whole grains, tuna, wheat grain, bananas and sunflower seeds.
The Importance of Physical Activity as a Natural Cures For Sleep Disorders
Lack of physical activity can cause poor sleep. While some form of recreation in the late afternoon or early morning can provide a good night’s sleep the next night, physical activity just before bedtime raises adrenaline levels and lead to insomnia.
Natural Remedies for Better Sleep
Whether you have a traumatic relationship or problems and stress at work, nature offers its solutions for relaxation and sleep improvement, whether it is chocolate that reduces the level of stress hormones or smell of lavender which can help to improve the quality of sleep.
You cannot sleep because you’re under pressure at work and you broke all deadlines to complete it? Try aromatherapy with lavender. It has been proven that lavender cures mild insomnia. It is made from the dried flowers and essential oils of herb, and every part has a healing effect. You can use potpourri, body lotion, candles or tea.
When the body is off, chamomile helps. It has been shown that chamomile, when consumed as a tea, reduces the intensity of muscle cramps and effectively soothes the body.
For all chocolate lovers, a pleasant surprise – there’s a reason that chocolate should be consumed regularly. A quantity of 40 grams reduces levels of the stress hormone cortisol, which removes anxiety. You enjoy while eating chocolate, and that helps releases endorphins in your brain and you are perfectly happy.
A lot of people get sleepy when they drink milk because it has tryptophan, an amino acid also found in turkey. Warm milk will make us drowsy, but not for this reason. In fact, most people feel the need to sleep because it recalls childhood. This succeeds.
With the help of valerian people have rested for centuries. Its use was first recorded by Hippocrates as the plant that affect the body as a sedative. You can find it in more than 50 forms: tablets, juices, tea, drops … First, be sure to talk to your doctor because he/she will tell you on which form is best suited for you.
When you feel that your body is losing power because you have not slept, peanut butter is the solution because it acts as fuel for the body. It has a lot of vitamin B6, which regulates blood pressure and improve your mood. It is best to use a product that does not have too much sugar in it which can trigger negative effects of vitamin B6.
Try some natural treatments for sleep deprivation, as you may find this type of treatment to be very effective and also a lot safer than using prescribed medications which could cause other side effects.