How to Manage Insomnia without Medication?
Recently it was discovered that due to high competition, stress has started spreading its wings, the one thing that is shortening is a sound sleep with sweet dreams. This lack of sleep is called Insomnia. Every individual comes under stress at one time or another during his/her lifetime. Don’t lose sleep due to this. It is better handle the situation more tactfully. Just think
There is a key to every problem,
A relief for every worry,
A light for every shadow,
A plan for every tomorrow.
The moment you get out of bed, lack of sleep will certainly disturb your daily routine making you more angry and irritable. The first thing, you think is run to a doctor and ask him/her to provide you a medicine that can make you go to sleep soundly. He/she might give you some tablets, which can help you to get a sound sleep initially, but their side effects are hazardous in the long run.
Insomnia mostly happens due to depression. Insomnia further leads us to frustration, exhaustion, hopelessness and cause Alzheimer’s disease. But don’t panic, today we are going to discuss some natural remedies, if followed precisely, these remedies will help you to reduce your sleeplessness and ultimately you can enjoy a sound sleep.
What are the reasons for Insomnia and How to Cure them Naturally?
Avoid day-time naps
People usually rest a little after having lunch, if you take a rest on your bed; you are bound to go to sleep. Don’t think that you are catching the sleep you missed yesterday night. If you dodge your afternoon nap, it will make you fall asleep sooner then you usually go to sleep and will maintain the sleep in a better way.
Eradicate taking alcoholic, caffeine drinks and nicotine
Caffeine has long effects, say 24 hours, so the chances of getting sound sleep diminish. Alcohol might be sedative for the first few hours, but it awakes you in the middle of the night, and the sleep never returns. If you are suffering from some asthma problems, better ask your doctor when to take the air through the inhaler, which will minimize any affect on your sleep. So avoid these things and you will get a sound sleep within a few days.
A change in daily routine
Try to fix a time when you should go to the bed and at what time you have to wake up. It should be a precise time and don’t keep changing it every third day. Sometimes, you don’t feel like waking up, due to one reason or another, but never give up this schedule. Initially it may look difficult, but later on you will realize its virtues. Do not alter your precise schedule on weekends also, can change a little bit, not exceeding 1 hour. After a few days you will go to sleep soundly.
Do Exercise Regularly
When you begin exercising regularly, your body releases endorphins that help in reducing stress. When stress escapes from your mind, it invites deep sleep. You must do the cardiovascular exercise daily for at least 30 minutes, such as walking, jogging, cycling or swimming. Try doing it in the morning, as endorphins cause the brain stimulation, if these exercises are done within 3 hours of sleep.
Restrict your bed-room activities
Beds are made for your sleeping. Don’t spoil their reputation by watching TV, working on your laptop or mobile, listening to the radio or any audio device or reading. So better do all these activities outside your bedroom and leave them over there when you return to your bedroom. It will make you sleep profusely.
Make sleep comfortable
Make the bed room a comfortable zone that has a normal temperature, lighting that you are comfortable in and avoid noise. Control all these and you can have a nice and deep sleep, which makes you a smart person, the next morning. If you are having a pet in your bed room, better shift it in another corner of your house, because it can also disturb you while you are sleeping by making some noise.
Eradicate all worries
Get all your worries over before you hit the bed. Don’t make any plans about tomorrow. It will be better if you can fix a schedule to make plans for tomorrow only after the dinner, fix a permanent time. It will be better to make a list of the jobs about tomorrow, right after you close your office. At least it eliminates some worries. These are very small things, but if taken care of in a précised manner, can reduce your worries to a great extent. You can enjoy having a nice sleep.
There are many stress reducing therapies that are available in the market these days, which help in relaxing the mental and physical condition of the body. Some of them are muscle relaxing with audio devices, deep breathing techniques, meditation and yoga etc. All these therapies make you fall sound sleep when you return to your bed room.
Have the dinner earlier before you go to bed
Eating right before you go to bed or having snacks can delay your sleep time as it keeps the digestive system working. If you suffer from Gastroesophageal reflux, avoid eating as it can deteriorate your condition. Even drinking lots of fluids, keeps your bladder busy, frequenting your visits to the toilet, interrupting your sleep.
All these home remedies are there to make you enjoy a sound sleep in a tranquilized environment. Better make these tips habitual, so that you need not to worry about anything and enjoy your sleep.