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Home Remedies for Insomnia

Home Remedies for Insomnia

Sleep problems often signal an impending mental health crisis, can appear as part of various illnesses, or manifest as a separate disorder. They should not be ignored, as good sleep quality is one of the pillars of both mental and physical health. While medication is not always necessary, ensuring proper sleep hygiene is essential in every case.

 

Sleep provides rest and rejuvenation. It helps consolidate information learned throughout the day and plays a crucial role in various internal processes, such as hormone secretion and immune system function. It is essential for normal functioning, and sleep disturbances can have far-reaching consequences, affecting nearly every level of the body’s operation.

 

Sleep consists of two phases: NREM (Non-Rapid Eye Movement) and REM (Rapid Eye Movement). These phases alternate cyclically, with a brief period of wakefulness after each cycle. To feel well-rested, a person typically needs between 4 and 6 cycles, depending on individual predispositions. Each cycle lasts between 90 and 110 minutes.

 

The number of hours we sleep, as well as the quality of sleep, changes with age but also depends on individual needs:

Newborns sleep for 15-18 hours a day

Children and teenagers require around 10 hours of sleep

Adults typically need between 4 and 10 hours

Seniors usually sleep around 6 hours and experience more frequent awakenings

 

Each person has a different sensitivity to external factors, such as light or noise. Regardless of these individual tendencies, it is largely these external factors that influence the hormone levels in our bodies. In the evening, cortisol levels (commonly known as the stress hormone) decrease, while melatonin production (the hormone regulating the sleep-wake cycle) increases.

 

There are many causes of sleep disorders, which is perhaps why it’s estimated that no less than 40% of the global population struggles with sleep issues.

 

Sleep disturbances can be a symptom of depression, anxiety disorders, addiction, or physical illness. They may also be linked to hypertension, heart disease, lung conditions, rheumatic diseases, or diabetes. Additionally, they can occur as a separate, standalone condition.

 

The most common sleep problems include:

1. Excessive sleepiness
2. Insomnia
3. Circadian rhythm disorders
4. Sleepwalking
5. Sleep behavior disorders
6. Nightmares

     

    The simplest solution may seem to be using easily accessible herbal remedies or prescription medications. While the latter often provide quick relief from insomnia, they can only be used for a short period and strictly under a doctor’s guidance, due to their relatively high potential for addiction. They may also cause side effects.

    Whether medication is used or not, maintaining proper sleep hygiene is essential in managing insomnia.

     

    Ways to Avoid Insomnia

     

    1. Establish a Strict Rule: Make your bed a space designated solely for sleep and intimacy. It should be associated only with rest and pleasure. If you can’t fall asleep within 20 minutes, get out of bed and engage in a low-key activity, such as reading a boring book or listening to soothing music, until you feel sleepy. Avoid letting your thoughts dwell on worries about not being able to sleep.

     

    2. Don't Force Sleep: Never try to force yourself to sleep. Listen to your body and only go to bed when you feel genuinely tired.

     

    3. Maintain a Consistent Schedule: Aim to go to bed and wake up at the same time every day. Important! Regardless of when you go to bed, always wake up around the same hour. This helps regulate your sleep cycle.

     

    4. Remove Clocks from the Bedroom: Looking at the clock in the middle of the night can create anxiety.

     

    5. Avoid Long Naps: Limit daytime naps to a maximum of 15 minutes.

     

    6. Exercise Regularly: Engage in physical activity in the late afternoon, but avoid vigorous exercise right before bedtime.

     

    7. Plan Your Last Meal Wisely: Eat your last meal about three hours before sleeping. Heavy and rich meals can make it harder to fall asleep and negatively impact sleep quality.

     

    8. Steer Clear of Alcohol and Nicotine: Avoid these substances, especially before bedtime, as they can be stimulating. While alcohol might help you fall asleep quickly, it leads to poor-quality sleep, frequent awakenings during the night, and a feeling of fatigue the next day. Regular alcohol consumption can worsen sleep disturbances.

     

    9. Manage Light Exposure: Avoid dark rooms during the day and intense light in the evening. Too much light can negatively affect melatonin production and hinder your ability to fall asleep. Be cautious with screens from smartphones and computers, as they emit blue light that disrupts melatonin secretion. It’s better to put these devices away in the evening.

     

    10. Follow Doctor's Instructions: If prescribed sleep medication, adhere strictly to your doctor's recommendations.

     

    11. Create a Comfortable Sleep Environment: Ensure your bedroom is quiet, dark, and comfortable. Turn off any lights from devices like TVs. It’s helpful to air out the room before bed and keep the temperature at a comfortable level.

     

    12. Practice Relaxation Techniques: Incorporate relaxation techniques into your bedtime routine, such as deep breathing, meditation, or gentle stretching, to help calm your mind and prepare your body for sleep.

     

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