How To Cure Insomnia Naturally In 12 minutes: A Complete Guide
Do you try to sleep at 9 pm and find yourself still awake at 3 in the night? If this condition happens very frequently, every alternate night or worse, every night, then you might have developed insomnia. This is a sleeping disorder that appears to be small and harmless, but can make your life hell if not treated early. Insomnia disrupts your daily life activities and may even lead to fatal accidents. In this blog, we will discuss how to cure insomnia to provide you with helpful insights to deal with this deadly disorder.
Insomnia Treatment: Natural and Medical Options Explained
What Is Insomnia?
An average adult must get 8 to 9 hours of sleep a day to be fully productive in their work. Sleep provides rest to the entire body, which gives us a sense of calmness and relaxation, which in turn helps us to be more productive. Every individual has their own sleeping habits, which vary from person to person, and are considered normal for them. Broadly, there are four categories of patterns noticed:
- Who sleeps early and gets up early
- Sleeps late, wakes up late
- Have a very light sleep
- Adjust their sleep according to their schedule
You must be following any one from the above, and it’s quite normal. But if you face any trouble in your regular pattern, then this might be your sign of getting affected by Insomnia. In short, Insomnia is a disorder in which the individual faces trouble getting adequate sleep. Although this may not appear to be serious at the beginning but if the condition persists, it can lead to several other health risks, which can be fatal.
Types Of Insomnia
There is a common misconception that insomnia is only one. This is a myth because there are various types of insomnia, and a person can be affected by any one of them.
Various types of insomnia are:
- Short-Term Insomnia: This usually occurs due to sudden stress or a lifestyle change, and usually goes away by itself.
- Chronic Insomnia: An individual who faces difficulty in sleeping for three nights per week for three months or longer is considered to be suffering from chronic insomnia. These are often noticed in those who have had a history of trouble sleeping.
- Sleep Onset Insomnia: This is the type where an individual tries to fall asleep but still finds themselves awake even after 30-40 minutes. It happens mostly with shift workers who try to sleep at another time rather than their usual one.
- Sleep Maintenance Insomnia: It happens when your sleep gets disturbed once, and then you find yourself struggling to go back to sleep throughout the night.
- Terminal Insomnia: In this, a person wakes up earlier than planned in the morning and struggles to go back to sleep.
- Mixed Insomnia: This is a combination of problems like combination of problems related to sleep onset, sleep maintenance, and early morning awakenings.
- Comorbid Insomnia: Insomnia that arises due to other problems like anxiety, depression, and sleep apnea is termed comorbid insomnia.
Symptoms of Insomnia
There are several signs that your body provides to you to confirm that you are suffering from insomnia. They are:
- Trouble falling asleep
- Fatigue
- Lack of concentration
- Irritability
- Anxiety
- Waking up early
- Poor quality sleep
If you face any of these symptoms, then you might be affected by insomnia, and you must start taking appropriate steps against it.
How To Cure Insomnia?
It is important to find a cure for your insomnia very fast to avoid getting affected by other health risks. There are various ways available, like natural and by using certain medicines, to deal with insomnia. Let’s discuss all of those methods in detail.
How To Cure Insomnia Naturally Without Medication?
There are various natural methods available for use that can help cure insomnia without many side effects. These methods can be used as the first line of treatment and are very effective for people suffering from mild insomnia.
The methods that you can follow are:
- Creating a fixed sleep schedule: If you stick to one particular sleep time, then your body gets used to it and you ultimately feel sleepy during that time. Try to limit your afternoon naps because they hamper sleep during the night. Go to bed only when you are tired to avoid just rolling over the bed without any sleep.
- Get yourself relaxed before sleep: Try to set some relaxing activities like taking a warm bath, brushing your teeth, or listening to some soft music to help your body and mind feel calm. You can even meditate for improved sleep quality.
- Adjust your sleeping environment: This factor is essential for getting a good night’s sleep. It’s important that your room is well adjusted to help you get sleep faster and better. There should be minimal or zero sources of light in the room, and the temperature must be according to your requirements. Ensure that the room is quieter with no noise from outside, and also avoid playing any loud music before sleep.
- Diet and exercise: Maintaining a healthy diet and doing regular exercise can help to cure your insomnia. Include lots of green vegetables and avoid caffeine, which worsens the symptoms. Exercise regularly during the day, and also try to meditate before bed to calm your mind for better sleep. Avoid eating heavy foods before sleep, and also avoid going to bed in hungry stomach.
- Natural supplements: You can try various natural supplements, such as Melatonin, Magnesium, Valerian root, Chamomile tea, and lavender, for decreasing your symptoms gradually. It’s better to consult your doctor before using any of these to avoid worsening your condition
Medicines For Insomnia
Although natural methods are efficient, but for individuals suffering from chronic insomnia these won’t be much effective. There are various drugs available that you can take to improve your condition. They are:
Treating insomnia in children
Children can face insomnia due to various reasons, like a disruption in their regular sleep schedule, stress from studies and school, or suffering from disorders like ADHD. It is most important that they get their sleep back before their body becomes weak and their health starts deteriorating.
Steps to deal with insomnia in children are:
- Follow a particular bedtime routine
- Do not allow them to use phones before bed
- Get them to exercise regularly
- Do not give them junk foods
- Eliminate their afternoon napping
- Give them a glass of warm milk before bed
- For children facing severe symptoms, they can be given certain drugs like Melatonin, Benadryl, and Trazodone.
How To Cure Insomnia From Anxiety?
Facing anxiety issues can lead to various health problems, along with loss of sleep. In most of the patients, these mental conditions are the reason behind their suffering from insomnia. Let’s look into various methods that you can follow if suffering from insomnia due to anxiety.
- Consider various therapies, such as Cognitive Behavioral Therapy and Stimulus Control Therapy. You can also try different relaxation technique options available.
- Adjust your lifestyle by improving your diet, exercising regularly, and improving your sleep schedule.
- Take all the prescribed doses from your doctor on time without fail.
Conclusion
To overcome insomnia, you must follow all the methods discussed in this blog. Remember that recovering from any disease requires a lot of time and patience, so you must follow the routine patiently and wait for the results. Do not make haste and overdose on any medication or try any remedies excessively, which will only worsen your condition. Try to remain happy and calm all the time so that you can get better eventually.