Essential Facts About Insomnia

What is insomnia after all?

It is the condition of lack of good quality sleep during night leading to numerous sleeping problems like waking up too early, waking up off and on throughout night and restlessness.

What are its types?

1. Transient insomnia- Short term ranging from one night to few weeks

2. Intermittent insomnia- Happens infrequently

3. Chronic insomnia- Occurs on nightly basis and lasts much longer than a month

Causes

1. Change in work schedule
2. Stress
3. Anxiety
4. Depression
5. Caffeine and other stimulants- if consumed during evening hours
6. Asthma or Arthritis

Some tips for Insomnia:

1. Create a comfortable sleep environment- Keep temperature moderate, block the noises, keep the room dark and use comfortable bed linens, blankets and pillows all in all, use a good mattress.

2. Proper sleep schedule- Go to bed and get up at same time everyday, including weekends.

3. Create a bedtime ritual- Follow same steps every night before bed like a warm bath or deep breathing exercises.

4. Deep breathing exercises- Relax your mind by breathing deep before going to bed, its very effective.

5. Regular exercise- A 20-30 minute walk induces a sound sleep but do not do it too close to bedtime or you may feel too energized to sleep.

6. Avoid caffeine, nicotine and alcohol- These substances increase anxiety and cause discomfort.

7. Use your bed for special purposes- No television, no telephone, no work online or offline and no reading in bed. Use your bed only for love-making and sleep. When you cannot sleep, do not stay in bed. Just get up and do something relaxing until you feel drowsy.

8. Music therapy for insomnia- Music is a very effective mind relaxing therapy. Play music throughout the evening to help you chill out and release tension as bedtime approaches.

9. Clean up- Cleaning up at the end of the day removes stress because a cleaner house makes your mind more peaceful.

10. Prefer quiet games to TV- Playing low-key computer games is really refreshing and sharpens your mental abilities.

11. Bubble Bath- Soaking in a tub of bubbles rinses away tension and leave your body pampered and your mind free.

12. Massage- Do a self-massage or use massaging tools to relieve tension.

13. Sex- Sex is the best stress reliever and sleep inducer. A healthy sex life enhances your relationship and releases happy chemicals.

14. Yoga- Feeling hard to sleep at night? Incorporate yoga into your life, especially if your insomnia is stress-related. Before going to bed, do mild stretches to release tension.

15. Lavender oil- Lavender, a pleasant aroma plant, is a natural remedy for insomnia. Add few drops of lavender volatile oil to a cotton wool pad and place it near your pillow at night.

Warning: If consumed, it may cause severe nausea and drowsiness.

Go for more ways on how to get rid of Insomnia as this is the best way out to a sound sleep.

A very Good Night to You!