What is insomnia?
Insomnia or sleeplessness is sleep disorder which is manifesting with sleeping troubles. People who have insomnia have difficulty falling asleep or can’t stay asleep. Also, they are continuously waking up and can’t fall asleep again. Insomnia leads to physical and mental tiredness, low brain concentration and may have an impact on reduction the people’s lifetime. It can appear as result of stress, depression, anxiety, lethargy, taking certain medications, emotional disorder or allergy.
Insomnia isn’t a disease but can cause many health problems if you don’t do something to minimize the effect. People with sleeplessness have a high risk of heart disease, diabetes, and weight gain.
Typically, adults need 7-8 hours a night sleep for normal functioning during the day. These hours varies from person to person, so someone needs at least 10 hours sleep and others need only 4-5 hours. Generally, we all have sleep disorders more or less in our lives.
Common symptoms of insomnia
- difficulty falling asleep
- frequent awakening up during the night
- waking up very early in the morning
- waking up tired
People often get sleeping pills and sedatives to beat insomnia. Some of the natural remedies for insomnia are valerian and chamomile tea or valerian oil. Drinking hot milk before going to bed also can help to fall asleep, because it contains tryptophan (a natural sedative).
How to sleep better
Do immersion in a hot tub before bed. This will help you to relax and to release all worries accumulated during the work day.
Avoid afternoon naps, you will not need sleeping later in the night. Also, you should avoid caffeine, nicotine, and alcohol, because they keeping you awake. Especially avoid alcohol which can make you troubles during the dream (waking up in the middle of the dream and bad dreams).
Make your bedroom comfortable. The bedroom should be dark and quiet, neither warm nor very cold. If you are sensitive to light you can use a dreaming mask, while if you are sensitive to noise, you can put tampons in your ears. Also, the mattress and pillow take a role for better dreaming.
Avoid eating late at night especially before going to bed. Eating late at night is very bad and unhealthy habit. The last meal should be 2-3 hours before bedtime. This trick also can save you some bucks (money spent for eating late at night and buying snacks).
Music can help you fall asleep better. Before going to bed try to listen to quiet and slow music. Also, reading a book or magazine is helpful.
Try to wake up at the same time every morning, no matter how many hours you have slept. Try to make a habit of getting up early, because getting up in the later hours can cause laziness.
Make some exercise before going to bed. You should do some easy exercise just before going to a bed. It will relax your body. Just 10 to 15 minutes of easy exercise before bedtime, three times a week can help you for clearing out all toxins accumulated in your body and easy falling asleep.
Vitamin B6 can improve the quality of sleep
So, eat food rich in vitamin B6, such as bananas, meat, fish, potatoes, avocados, and cereals. Remember that recommended daily dose of Vitamin B6 for females is 1.6 mg and for males is 2mg. Larger doses can induce irritation and can make destroying of the nerves.