The article is about the simple techniques to battle with insomnia. Although there are a number of clinical treatments and medications for insomnia, it is still
recommended among insomniacs to improve their sleeping problem by means of non-clinical methods. The article also provides some of the most common causes of insomnia.
insomnia, sleep patterns, mental illness
Insomniacs either suffer from their inability to fall asleep or stay asleep for a reasonable or normal number of sleeping hours. In the United States alone, more than 50 million people are suffering from insomnia every year. Individuals who are known to have this type of sleeping problem generally complain about their inability to rest their minds and even close their eyes in just a few minutes.
Insomnia has three types; these are transient, chronic, and acute. The simplest type is the transient insomnia, which only lasts from one day to a couple of weeks. Acute insomnia is characterize as the inability to have a consistent sleep within three weeks to six months. On the other hand, chronic insomnia is considered to be the most serious type of insomnia as this can continue nightly for one month.
The following are the known causes of insomnia:
1. Hormonal shifts
2. Mental illness
3. Psychoactive stimulants and drugs
4. Poor sleeping hygiene
5. Disruptive sleeping events such as sleepwalking and nightmares
Since almost all cases of insomnia are symptoms to more complicated illnesses and psychological imbalances, treatments and medications are required to be taken by insomniacs. However, there are some alternative treatments for insomnia that do not really require one to consult a doctor or take medications.
The following are seven simple techniques that can surely help beat insomnia:
1. Enjoy a leisurely warm bath.
Taking the time to enjoy a warm bath is a perfect way to relax the body. To have a more relaxing bath, it is best to throw in baking soda and bath salt into the warm water.
2. Listen to soothing music.
It is said that a lulling and soothing music can outright put one into an undisturbed sleep. Insomniacs should try to put on play their favorite medley selections before they hit the bed.
3. Ask for a massage.
Before going to bed, ask someone (this can be your spouse, family member, or friend) for a massage. A slow yet firm strokes can relieve an insomniac?s body tensions, thus, making it easier to fall asleep.
4. Try to avoid tobacco, alcohol, and caffeine.
Caffeine prevents one from having an uninterrupted sleep. Hence, insomniacs should avoid drinking coffee, cola, and other liquids containing caffeine before hitting the covers. Alcohol, on the other hand, also upsets a person?s sleep patterns.
5. Try to avoid taking naps.
While naps are nice to have anytime during the day, these can prevent an insomniac from having a good night sleep. As such, skipping naps is best so one will be more tired at night and uninterrupted sleep is inevitable.
6. Drink herb tea or warm milk before bedtime.
Studies claim that drinking herb tea or warm milk a few minutes before bedtime soothes the nervous system of a person. This will also help one relax, thus, ensuring a good night sleep.
7. Rest and sleep in a well-ventilated room.
Who would want to sleep in a room that is either too cold or too hot? Insomniacs are advised to rest and sleep in a room that has fresh air and has a temperature that is suitable for sleeping.