Insomnia is a universal condition that affects people of all ages, but is more common in women than men. Some of the common signs of insomnia are:
* Taking 30 to 45 minutes (or more) to fall asleep
* Waking up several times once you do fall asleep
* Not being able to fall back to sleep easily
* Feeling fatigued even after you've gotten sleep
Cause and Effect
Certain medications and/or illness are two possible reasons for poor sleep. But did you also know that your pre-bedtime habits may be playing a major part in your inability to fall asleep and stay asleep? Watching TV - specifically, the news or other 'stressful' programming, drinking coffee, other caffeinated beverages and even alcohol before going to bed, are notorious causes for insomnia.
But there are treatments available. And by learning about the top ten insomnia cures, you may soon be able say farewell to your sleepless nights.
Treatment and Relief
1. When the cause of insomnia is psychological in nature, drug-free treatments such as cognitive behavioral therapy (CBT) are highly-recommended. CBT refers to a short-term treatment. It's used to contend with any psychological and behavioral factors of insomnia, which in time will provide a continuous, healthy sleep pattern.
2. Exercise earlier in the day whenever possible since it increases metabolism and adrenaline, which is the last thing you want before going to bed. Working out earlier will actually help you get a more restful night's sleep.
3. To promote sleep quality, avoid food-based stimulation such as coffee, tea, carbonated drinks and chocolate. And even though alcohol can deter a person's motor functions, it's actually a stimulant. So be aware that drinking a glass of wine to 'help you relax', is actually going to keep you awake.
4. Create a bedtime routine that's easy to follow. A simple evening ritual will in a sense, program your mind and body for a good night's sleep. Take a warm bath, read a book, or listen to soothing music before going to bed. Also, keep your bedroom as dark as possible once you do settle in for sleep.
5. Healthy eating habits are also very beneficial, not only in general, but for conquering insomnia as well. Junk food is loaded with chemicals and can keep your mind and body active long after you've gone to bed. So try a natural snack next time, instead of those chips or cookies.
6. Drinking warm milk 15 minutes before bedtime assists in soothing the nervous system. The calcium in milk helps relieve jagged nerves and will relax you so you can fall asleep.
7. Drinking herbal teas such as chamomile, catnip, anise or fennel is a great way to relax and a perfect alternative for anyone with lactose intolerance. The soothing effect of these types of teas will assist you in getting a good night's sleep.
8. Massage is a classic remedy for sleep disorders. It will rid your body of all the tension and pressures of the day and help you to fall asleep more easily. Alternatively, try slow stretching movements or yoga as a means of self-relaxation.
9. Over-the-counter sleep aids are one of the most popular solution for short-term assistance with insomnia. But they really won't provide the level of quality sleep you're after. Also, if you're considering this option, know that regardless of the brand, these pills contain antihistamines. And if you've ever become drowsy from taking a cold and sinus pill, this is why - the antihistamine.
10. Prescription sleep medications known as sedative-hypnotics, are stronger than over-the-counter aids. These medications deliver chemicals to the brain that slow down nervous system functions, which in turn, induce sleep. But keep in mind that prescription drugs are not 'natural' and can be highly-addictive, especially with long-term usage.
You can stop insomnia from interfering with your life. The key is finding the cure that's right for you. And rest assured, many of them work very quickly.
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