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INSOMNIA


Insomnia is one of the commonest disorders where many people think it as an inability to fall asleep. Sufferers either have difficulty in falling asleep or maintaining sleep or both and when they do manage to nod off, the quality of sleep is not restorative. However, it also encompasses an inability to stay asleep or may be repeatedly waking up earlier than planned. Most people have suffered from insomnia at some stage of their life and mostly when they are worried about something or sometimes when the person is suffering from stress. Sleep problems which last a couple of nights or a few weeks are often related to stress and excitement, but in some cases insomnia can become chronic, lasting for months or even years.

Insomnia is considered a symptom of many underlying and often hard to recognise conditions. Diet and lifestyle factors, a major illness, medication, physical pain and even a bad mattress can all be the reasons which lead to sleeplessness. Hunger can be a lead cause, it is a primitive alerting response and so the more hungry you are, the more difficult it is to ignore it and fall asleep. Therefore, avoid hunger pangs, even though when on a weight loss diet by filling up with healthy whole foods with plenty of unrefined complex carbohydrates, fruits and vegetables. In most of the people, tension, anxiety and depression lie at the root of insomnia. Therefore, discovering the basic cause or causes of your sleep problems may take some detective work, but it is ultimately the best way to bring about a cure.

# Things to do to avoid insomnia or to control it:-

1. Use your bed only for sleeping, not for other activities like reading or watching television.

2. Exercise and meditate regularly to reduce the stress.

3. Avoid tobacco, alcohol and caffeine containing beverages.

4. Have a bath before going to bed.

5. Have a warm milk or chamomile tea, kava or passionflower tea before going to bed.

6. Try to sleep on a pillow filled with relaxing herbs or light the scented candle in bedroom.

7. Avoid stimulating herbs that keep you awake such as ginseng, guarana, kola nut and ginger.

8. One can also try having soothing herbal teas like lime flower, lemon balm, fennel, rosehips, nutmeg, and cinnamon.

9. Do not drink too much of fluid in the evening so that the b

ladder doesn’t get full as full bladder is guaranteed to disturb your rest.

10. Avoid rich food and late night snacks.

11. Sprinkle a couple of drops of lavender oil on the pillow before going to bed.

12. Have walnuts, banana, cherries, pumpkin seeds, apple and basil in daily consuming foods.

13. Include vitamin B6 rich foods like cereals, potatoes, fish, chicken, beans, peanut butter and other vegetables.

14. Include foods that are high in lean protein like cottage cheese as it increase the serotonin levels which helps to reduce insomnia.

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