Do you spend your night watching clock ticking or you keep tossing and turning sides on your bed but unable to sleep? Or spending the whole night watching favorite seasons or playing games! Then you surely need to read this article!
The standard of normal sleep has considered being 8 hours. Getting enough sleep is important for the healthy functioning of the brain and body. But what happens when you sleep too little?
Insomnia also is known as sleeplessness, is a sleep disorder in which people have difficulty falling asleep or have trouble sleeping.
According to the American psychiatric association (APA), one-third of adults report insomnia symptoms. According to APA if you are facing one of the following conditions, you are insomniac.
- If you have difficulty sleeping for three nights in a week for a minimum of three months.
- Sleeping difficulties are creating functional difficulties.
Causes of insomnia can be high levels of stress, body pain, anxiety or depression. It can also be caused by changes in working hours while traveling to a different time zone. Certain medical conditions like menopause, obesity and heart diseases can also cause insomnia.
Lack of sleep can cause fatigue, short temper and lack of concentration. Women are more prone to insomnia than men. Sleeplessness can make it difficult for you to focus on. Certain prescription medications like eszopiclone and zolpidem can be used as prescribed by the doctor.
Other treatment options suggested by the American college of physicians (ACP) are cognitive behavioral therapy and sleep hygiene.
- If you are not intended to sleep, try not to stay on bed for net surfing or watching tv.
- Avoid drinking caffeinated beverages near bedtime.
- Try to read a book before sleeping.
Few home-made remedies can also be used to treat insomnia:
- Turmeric milk: Boiling a pinch of turmeric in milk and taking it before bedtime can aid a lot in falling asleep. Turmeric calms the muscles, prevents body ache and relaxes the mind.
- Melatonin supplements: Melatonin is a natural hormone production by the body during the sleep cycle. Taking melatonin supplements can decrease the time of falling asleep but more research is need on this claim.
- Essential oils: Review studies about the effectiveness of aromatherapy for inducing sleep have proved to be beneficial. Inhaling essential oils of lavender, cedar-wood, sandalwood, roman chamomile, and bitter orange can promote sleep.
It can take up to weeks for balancing proper sleeping patterns. Also, it will keep you refresh throughout the day. Taking enough sleep can boost immunity, it can also help you maintain normal body weight. By changing sleeping habits, you can achieve benefits of good 8 hours’ nap!