What is Insomnia?
Adequate amount of Sleep is one of the foundations for ideal health but today’s stressful world does not allow you to sleep peacefully and major changes in lifestyles lead to insomnia for many. Insomnia is a condition in which one has difficulty sleeping or staying asleep. A perturbed sleep cycle results in tiredness, fuddled mind, exasperation and restlessness. Acquiring less sleep than necessary can also impact your alertness, focus and quality of work and productivity. More than one-third of the population suffers from insomnia and the number increases for older people above 60.
What can Insomnia do?
An average adult should engage themselves in a deep and continuous sleep for at least 7-8 hours and this is important because various health problems can occur due to lack of sleep such as
- Diabetes
- Blood pressure
- Suppressed immune system
- Obesity
- Depression
- Endocrine disorders
In addition to the above-mentioned issues, insomnia is also said to be one of the reasons for premature ageing and aggrandizing some long-lasting diseases like Parkinson’s disease and kidney disease.
How can Insomnia be reduced through Naturopathy?
Naturopathy approaches to many diseases are proved to be productive.
There are numerous naturopathic remedial techniques that experts have found beneficial for diminishing the stringency of insomnia for many people.
Acupuncture: Acupuncture pertains to the injection of extremely thin needles through one’s skin at cardinal points on the body. Acupuncture treatment originated in China and it is extensively used to treat pain. With long-time adaptation and a good amount of awareness, it is also being used for complete wellness, including the reduction of anxiety. One of the studies stated that a week of persistent acupuncture concluded in 59 per cent of people recovering from abnormal sleep patterns.
Lavender oil: In several studies, it is found that Inhaling the fragrance of lavender oil before sleeping can enhance the quality of sleep. Another study revealed that for women experiencing menopause who often experience disturbance in sleep due to hormonal fluctuations, lavender oil aromatherapy proved to improvise the sleep cycle.
Valerian: It belongs to the similar plant species Kava Kava and soothes the nerves of a person, if he/she is insomniac, that person feels more relaxed. This naturally found herb is also suggested for people who undergo anxiety symptoms, but it is essential to remember that valerian should be taken only if prescribed by a naturopathic doctor. In addition to improving sleep, valerian is also used to relieve pain.
Chamomile: In India, many wellness centres use this herb widely to alleviate the symptoms of Insomnia. Its powerful property of calming the mind and nerves helps not only reduce the severity of insomnia but also acts as a remedy to various other conditions such as inflammation, indigestion, mild pains and anxiety. It can be consumed in the form of herbal tea, utilized as herbal oil for bathing or inhaling before heading to sleep.
Home remedies to curtail Insomnia
Naturopathy offers several cure options for insomnia. There are also a plethora of lifestyle changes and healthy habits to relieve insomnia at its early stages.
- Avoid using smartphones, TV or any other gadgets one hour before going to head because these devices emit light, decreasing the production of melatonin. Instead, try meditation with bhastrika pranayama or listen to relaxing and soothing music.
- Keep your sleeping space/bedroom clean, peaceful and ambient induces a better sleep
- We often tend to feel sleepy afternoons after having a heavy lunch but try not to nap during the daytime which results in difficulty sleeping at night.
- Follow a consistent sleep pattern and make it a habit not to distract from the rhythm.
- Avoid caffeinated beverages like carbonated water, tea and coffee before going to bed. They disrupt sleep and increase the intensity of insomnia.
- Bathing with hot water before bedtime provides 10 hours of relaxation for 7 hours of sleep.
- Choose your dinner wisely because it can impact your serotonin levels
- For good sleep, the body requires good exercise and a working body, practice aerobic exercises, yoga or walking to acquire a good sleep.
- Having 1 teaspoon of ashwagandha and 1/2 spoon of nutmeg powder with warm water or milk before bed helps.
- Hot foot bath 30 minutes before bed also helps in relieving tension from the head and induces good sleep.
Follow these useful tips to get a better sleep which awakens you to a fresh and active morning.