Natural treatment of insomnia and lack of sleep
Sleep disorder or insomnia includes difficulty sleeping continuously for long hours, and it is one of the most common medical problems for people who suffer from insomnia and wake up from sleep and remain restless and restless, which affects their performance during the day, so we offer you the best ways to treat insomnia.
What are the symptoms of insomnia?
Insomnia symptoms include:
- Difficulty sleeping at night.
- Waking up during the night.
- wake up early.
- Feeling uncomfortable after sleeping at night.
- Daytime tiredness or drowsiness.
- Nervousness, depression or anxiety.
- Difficulty concentrating on tasks.
- Lots of bugs and accidents.
- Tension headache.
- Gastrointestinal symptoms.
- Constant worry about sleep.
Causes of insomnia
There are many reasons that cause insomnia, including:
1- Daily habits and behaviors: Daily habits may be one of the most important causes of insomnia and lack of sleep. These habits include:
- Exposure to a lot of stimuli before bed, such as watching TV, playing video games, or exercising.
- Consume a lot of nicotine, alcohol, or caffeine.
- Sleeping a lot during the day.
- Avoid exposure to sunlight during the day.
- Frequent urination during the night.
- Physical pain
- Factors related to
- environment An unhealthy sleep environment may affect sleep quality, such as:
- Uncomfortable bedrooms.
- Long travel with time difference between regions.
2- Medications: Some medications cause sleep problems and difficulties, such as:
- some blood pressure medications, such as beta-blockers.
- Hormones, such as contraceptives and corticosteroids.
- Some antidepressants and antiepileptics.
- Certain over-the-counter medicines, such as pseudoephedrine and caffeine-containing medicines.
3- Sleep disturbances: The following sleep disturbances may be a major cause of insomnia:
- sleep apnea,
- restless leg syndrome.
- Delayed sleep phase disorder.
4- Other causes of insomnia
There are also other causes of insomnia, such as:
- panic or stress,
- psychological stress.
- You have trouble breathing.
- physical stress;
Treatment of insomnia
There are many ways to help treat insomnia, including:
1- Behavioral treatments:
Those who suffer from insomnia must improve habits and behaviors where the patient can do the following:
- Try to avoid caffeine, alcohol and diuretics for at least 8 hours before bed.
- Don't overeat late in the day, just snack two hours before bed.
- Avoid exercising within 3 to 4 hours before bed.
- Limit any daytime naps of more than 30 minutes.
- Don't resist drowsiness and fall asleep immediately when you feel it.
- Make sure to ventilate the bed and sheets and turn them over every now and then.
- Keep the bedroom quiet, dark and a cool temperature when sleeping.
- Avoid exposure to stimuli such as watching TV before bed, or prolonged use of phones or reading devices (e-books) that give light before bed.
- Listening to soothing music, taking a warm bath, or reading a book may help you fall asleep easier.
- Turn off all electrical appliances in the room such as computers, television and radio, as these tools emit electrical and magnetic waves that negatively affect sleep and the body.
- Try to maintain a consistent sleep routine that includes 7 or 8 hours of sleep per day, with a set time to sleep and a time to wake up.
- If you can't sleep and don't feel sleepy, try getting up and reading or doing something that doesn't overly stimulate you until you feel sleepy.
- If anxiety and thinking about life are preventing the patient from sleeping, they can try to create a to-do list for the next day before going to bed. This may help him not focus on his fears and anxieties at bedtime.
2- Sleep aids
You can take some sleep aids available without a prescription, but some of them may cause drowsiness during the day if you do not get seven hours of sleep.
It is advised not to use these medicines daily because they may lead to side effects.
3- Treating insomnia-causing conditions
If a certain disease or disorder is causing trouble sleeping, you will need treatment for the underlying condition.
For example if you suffer from an anxiety disorder or depression, your doctor may prescribe anti-anxiety or anti-depressant medications to help treat insomnia and poor sleep.
4- Sleep aid techniques
These techniques include relaxation exercises and sleep restriction therapy.
Complications of insomnia
Insomnia and continuing not to get enough sleep leads to the following complications:
- headache and lack of concentration.
- Inability to carry out normal daily activities.
- daytime fatigue
- Noticeable dark circles under the eyes.
Home ways to treat insomnia
- Regular exercise contributes to the treatment of chronic insomnia as a result of hormonal changes that occur in the body when taking care of it, which helps to feel sleepy. Even the most appropriate time to exercise is in the afternoon, because exercise raises the body temperature, which drops again after 6 hours of exercise
- . Weight or obesity leads to insomnia, due to the difficulty of oxygen reaching the blood, which leads to waking up from sleep at night, as well as For some health problems, such as cardiovascular disease.
- Therefore, you must follow a healthy diet and exercise regularly, to get rid of excess weight, which helps to get rid of the feeling of insomnia.
- Meditation exercises are more effective than sleeping pills to get rid of insomnia.
- Practice meditation techniques, such as yoga, half an hour before bed.
- Sit in a comfortable position while performing meditation exercises to reduce stress, and adhere to them on all days of the week, even during vacations.
- Use a medical pillow designed to support the neck and back, especially if you prefer to sleep on your back, as it helps you feel comfortable and relaxed.
- Dim lighting Dim or dark lighting contributes to eliminating the feeling of insomnia and falling asleep, and sleep disorders doctors recommend using eye masks or blinds to block sunlight, in addition to closing all electronic devices in the room we are dealing with.