Symptoms of Insomnia
- Difficulty falling asleep at bedtime – it often takes more than 30 minutes to fall asleep
- Waking up often during the night – and often being unable to fall back asleep
- Waking up much earlier than planned – unable to get more than six hours of sleep
- Feeling restless and unwell in the morning, following by a general tiredness all day
- Becoming easily irritated, anxious, stressed and often depressed
- Declining ability to focus or complete tasks – and there is an increase in accidents or mistakes
- A decline in health – stomach and intestinal stress, tension headaches
- Constantly worrying about being able to sleep – frustration leading to anxiety
Common Causes of Insomnia
- Changes in daily schedule or irregular sleep schedules
- Depression, stress and anxiety
- Medical conditions and certain medications
- Caffeine, nicotine and alcohol
- Eating too late, or too close to sleep
- Lack of exercise or a decline in social behavior
- Changes in health or the development of certain ailments
- Aging, which often means less restful sleep, changes in our internal clocks, pain and arthritis and increases the frequency of urination
Although everyone can develop insomnia, your risks are greater if you are a women, are older than 60, have a mental disorder, are often traveling, make frequent changes to your work schedule or if you are under a great deal of stress. If you are suffering from insomnia, there are ways to help you regain your health. There are foods to help you prevent insomnia as well as more natural ways to help you sleep.
- Stay cool and calm – your body needs to stay cooler while sleeping so avoid electric blankets or out of season duvets which can cause you to overheat and disrupt sleep.
- Include physical activity in your daily routine – boosts your heart rate and blood flow to help you sleep better at night.
- Follow a bedtime ritual – habits die hard, so if you go to sleep at the same time each night your body will be more prepared to sleep when the time comes.
- Use a natural sleep remedy/aid – Valerian root, cherry juice and chamomile tea are all natural sleep remedies that have been proven to aid sleep.
Lavender is a big help. Benefits of using lavender:
- Reduces anxiety and emotional stress
- Heals burns and wounds
- Improves sleep
- Restores skin complexion and reduces acne
- Slows aging with powerful antioxidants
- Improves eczema and psoriasis
- Alleviates headaches
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Overcoming your insomnia requires you to really pay attention to how you are living, feeling and eating. If it gets out of control it’s time to consult your doctor.
Have you suffered from insomnia? What worked for you?