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Insomnia: Symptoms, Treatment And More - Ayurvedicare

Insomnia
Insomnia

What Is Insomnia ?

Insomnia is a common sleep disorder in this people have sleeping problems. Insomniacs cannot sleep well they have some problems like at night time they can't sleep well. Over time, lack of sleep can lead to health problems such as diabetes, high blood pressure, and weight gain.

Insomnia is not just about trouble infalling asleep. Some people sleep soundly,when you wake up in the middle of the night and can't sleep again. Others sleep all night but wake up it's too early in the morning.

 Additionally, some people seem to be able to sleep through the night with no problems, but they never sleep. Rest and wake up. Insomnia can be one of the symptoms of anxiety, depression, or stress, or it can be caused by:  medical problem

Overcoming the underlying causes of these diseases paying attention not only to sleep quality, but also to diet and other aspects of sleep hygiene can help.

Types of insomnia: 
 
• Short-term insomnia usually lasts for days or weeks and is often caused by stress. 
 
• Chronic insomnia is when you have insomnia more than 3 times a week for more than 3 months.

    1. Insomnia Symptoms:

    Insomnia symptoms
     Insomnia symptoms

    Symptoms of insomnia include: 

     • Difficulty falling asleep and/or not waking up in the middle of the night. 

     • Difficulty to sleep again after wake up at night.

     • Feeling tired during whole day. 

     • Irritable or depressed mood. 

     • when you want to Concentration or memorize something but you have problem to concentrate.

    2. Who Is Affected ?

      •  Woman 

      • Stressful people 
     
      • people with depression 
     
      • People who are overweight or obese, especially those with sleep apnea 

      • People with pain such as arthritis, heartburn, back pain, headaches and fibromyalgia


    3. Quick Tips:

    Try the herb valerian:

    Valerian tree
    Valerian tree

    Brewed as a tea, taken as a capsule or tincture, valerian reduces the time it takes to fall asleep and provides deep, satisfying rest. Melatonin also helps induce sleep.

    4. Foods that treat insomnia:

    1. Almonds :

    Almonds for insomnia
    Almonds for insomnia

    Almonds have so many health benefits and one of them is insomnia. Regular consumption of almonds has been found to reduce the risk of some chronic diseases such as type 2 diabetes and heart disease.almonds have wholesome monounsaturated fats, fiber, and antioxidants.

    Almonds may also raise your sleep pleasant as well. This is due to the fact almonds, together with numerous different varieties of nuts, are a supply of the hormone melatonin. Melatonin regulates your inner clock and indicators your frame to put together for sleep.

    Almonds also are an superb supply of magnesium, Consuming good enough quantities of magnesium may also assist enhance sleep pleasant, mainly for the ones who've insomnia.

    2.Chamomile tea:

    Chamomile tea
    Chamomile tea

    Chamomile tea is a popular herbal tea that can provide various health benefits. 
     Drinking chamomile tea strengthens the immune system, reduces anxiety and depression, and improves skin health. Additionally, chamomile tea has some unique properties that improve sleep quality.

    Especially chamomile tea contains apigenin. This antioxidant binds to specific receptors in the brain that can promote sleepiness and reduce insomnia.

    If you want to improve your sleep quality, drinking chamomile tea before bed is certainly worth a try.

    3. White Rice :

    White Rice
    White Rice

    White rice is a grain consumed as a staple food in many countries, and is used in a great many dishes in India. 
     
     The main difference between white rice and brown rice is that white rice has the bran and germ removed. This results in less fiber, nutrients and antioxidants.

    One study suggests that eating a high-GI food such as white rice at least an hour before bedtime improves sleep quality. 
     
    People who eat more white rice than other foods such as bread and pasta sleep better and sleep the longest. 
     White rice is relatively low in fiber and nutrients, so eating it promotes sleep.

    4. Bananas :

    Bananas
    Bananas

    Banana peels contain tryptophan, and the fruit itself is a good source of magnesium and is also rich in potassium. 

     It is an important factor for human health and a natural muscle relaxant. 
     One study found that potassium levels also affect sleep, making sleep duration more beneficial.These properties help you sleep better. 

    5. Milk and Honey :

    Milk and honey
    Milk and honey

    One study found that heart patients who drank a mixture of milk and honey twice for three days improved their overall sleep quality. 
     
    This is because honey and milk increase insulin in the body, which releases tryptophan to the brain, and the body releases melatonin to help you sleep better.Milk and honey are good for patients who suffer from insomnia.

    5. Foods that harm in insomnia:

    Alcohol:

    Alcohol (wine)
    Alcohol (wine)

    Alcohol causes healthy people to fall asleep faster and temporarily into deeper sleep, but reduces REM (rapid eye movement) sleep. And you drink more before bed,these effects more. you fall asleep after 90 minutes this is called REM sleep.

    6. Important Nutritions:

    Woman suffer from insomnia
    Woman suffer from insomnia

    A better diet and some tips can help you sleep better. Here's how it's done: 

     1. Drink Warm Milk and Honey: 

     Milk contains sleep-inducing tryptophan and works by increasing it 
     The amount of serotonin, a natural tranquilizer, in the brain. But you need carbohydrates like honey to get it 
     brain tryptophan. A turkey sandwich offers another sleep-inducing combination tryptophan and carbohydrates. Milk and bananas provide vitamin B6 and aid in conversion from tryptophan to serotonin. 

    2. Watch what you eat and drink each night :

     However, a light snack before bed also promotes sleep overeating can cause indigestion and lead to wakefulness in people suffering from heartburn or heartburn, especially slow heavy meals that slow gastric emptying should be avoided for good sleep. Stop drink liquids a few hours before bed to reduce the chance of having to wake up in the middle of the night.

     3. Avoid caffeine and alcohol: 

     Caffeine is known to affect sleep quality, so it's best to cut it out about eight hours before bedtime.While alcohol can make you sleepy, it can also interfere with REM( Rapid Eye Movement) sleep. You will become dehydrated and easily tired the next day.

    7. Beyond Diet :

    Woman suffer from sleeping problems
    Woman suffer from sleeping problems

    1. Manage Stress: 

     If anxiety keeps you up at night, try yoga, meditation, or journaling. 

    2. Check your medication: 

     Many medications, including beta-blockers, can interfere with sleep. 
     Thyroid drugs, decongestants, corticosteroids, drugs containing caffeine, and certain antidepressants such as selective serotonin reuptake inhibitors (SSRIs). talk to your doctor about this change in dose or medication. 

    3. Create a sleep ritual: 

     Go to bed and wake up at about the same time each day, and do the same bedtime routine each night. Reading in bed or listening to soothing music. However, avoid scary movies and novels. 

    4. Take a bath: 

     A study published in the journal Sleep found that when an insomniac woman took a hot bath for about 90 minutes to her 120 minutes, her sleep that night improved significantly.

     5. Make your bedroom easier to sleep in: 

     Keep it dark, quiet, and cool. Use the bedroom only for sleeping, not for work or watching TV. Avoid late-night news programs, scary movies, and scary novels.

    8. Treatment for Insomnia:

    Woman insomnia treatment
    Woman insomnia treatment

    Short-term insomnia often improves without treatment. To treat chronic insomnia: 
     
    Self-treatment: 

     • Treat insomnia with yoga, meditation, or journaling. 
     
    • Go to bed and wake up at about the same time each day. The same bedtime can treat insomnia.
     
    • A warm bath improves sleep.

    Seek medical care by consult your doctor :
     • Sleeping pills can also be used to help you get a good night's sleep, but side effects should be monitored.

     Please make an appointment with your doctor: 
     
    • Take cognitive behavioral therapy (CBT) and insomnia medication.

    Frequently Asked Questions:

    Q.1 what Is the main cause of insomnia?

    Ans.The main and Common causes of insomnia include stress, irregular sleep patterns, lack of sleep, psychological disorders such as anxiety and depression, physical illness or pain, medications, neurological problems, and certain sleep disorders.

    Q.2 How can I stop my insomnia?

    Ans.I have short term insomnia that why once I wake up at night time again I don't sleep well but these insomnia Stop by itself.but chronic insomnia Stop by meditation, avoid or limited use of coffee and alcohol and large meals before bed.and same bedtime routine each day can stop insomnia.

    Q.3 Does insomnia cause death?

    Ans.You can fall asleep no matter what you're doing, even if it's not as restful sleep as your body needs. But severe, chronic sleep deprivation can actually lead to death. This can occur in very rare conditions such as fatal familial insomnia and sporadic fatal insomnia.

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