The day dawns beautifully for those who have had a night of good sleep. But the same day drags on for those who have spent a disturbing, sleepless night. Sleep is a biological necessity even as eating and drinking are. Sufficient sleep renders a person normally sociable, lively and high-spirited. It’s a nature’s way of rejuvenating the person for the next day. Realize all this, and make sleep a physiological habit. The consequences of long time sleep deprivation can be very grave. Lack of sleep takes its toll on the skin and hair. It causes acne-breakouts and makes one look aged and haggard beyond years. Experts opine that during sleep as our metabolic rate falls, blood goes to those areas which need the most repairing. This also steps up the production of collagen and keratin, which aid the regeneration of skin cells and help resist premature ageing. So for a younger looking and a problem free skin you need to have a good quality of sleep every night.
Here are some tips which will ensure you a sound sleep. Along with these tips, some of these home-remedies will also help.
* We all heard that drinking milk before going to bed ensures sound sleep. But if we mix a tsp of Tulsi (Basil) juice in this milk then this remedy is still more effective.
* Drink coriander (dhaniya) (cilantro) juice mixed with a little sugar. Also include more of coriander and parsley in your diet. Eat raw cabbage salads.
* Drinking amla (gooseberry) juice or papaya juice before going to bed will also help.
* Soak poppy seeds (khas khas) in water and keep it overnight. Grind it to extract the thick milk. Similarly extract milk from a grated coconut. Mix equal quantities of both the milks and have it before going to bed. But those who are trying to lose weight should avoid this as this liquid is very high in calories.
* Mix 2 tsp of honey with 2 tsp of lemon or lime juice and have it before going to bed.
* Stuff half a teaspoon of cumin (jeera) powder in banana slices and have it every evening.
* Roast an onion and extract its juice and have it before going to bed.
* Before going to bed, massage cool herbal oils such as Brahmi(Asiatic pennywort) oil and hibiscus oil on you scalp. They induce sound sleep. However avoid their usage in winters.
* Also try massaging the soles of your feet with castor oil.
* Alternatively you can try massaging the soles of your feet with cucumber peels also.
* A soak in a tub of warm water before you hit the pillow also helps you to sleep well. Read Water Therapy for insomnia.
* Avoid coffee late in the evening.
* Avoid long naps during the day.
* You might also consider Shirodhara, a part of Ayurvedic cleansing procedure called Panchakarma from a suitable Ayurvedic spa. This is especially helpful in cases of chronic insomnia.
27 comments:
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Thanks for the tips. I have a friend that has trouble sleeping. I will pass these on to her.
I’ve tried a lot of stuff for insomnia, and this is by far the best.
Those are all GREAT suggestions!
Perhaps anxiety is the cause of insomnia
The symptoms of insomnia include having trouble falling asleep and staying asleep for a long period of time; interrupted sleep and waking up in the early morning hours and having trouble falling back to sleep.
Anxiety and insomnia are closely related as one can trigger the other. When you don’t get the necessary rest required for you mind and both your brain does not think clear yet it tries and in this process you get anxiety and panic attacks. Anxiety and insomnia are often experienced together due to this reason.
The same process happens in reverse when you are suffering from anxiety attacks you will experience problems in your sleeping pattern, which will cause insomnia. Therefore, treating one disorder will usually resolve the other in the process.
Pulling an all nighter is what started it for me, and its been three years since.
I have always had a problem having a full nights sleep. Here is what you can do.
Read a book. It sounds stupid, but after I read three pages, I am ready to sleep. Just be sure its a novel, not a magazine, newspaper, the internet, etc.
Also, turn off your tv and computer at least an hour before bed. The lights will help you stay up.
Turn off ALL lights before going to bed
Try working out at least a couple of hours before bed. I suggest yoga or lifting (light) weights. No cardio, that will only speed up your adrenaline.
Make sure what your eating doesn't have caffeine. I seriously came across somebody awhile ago who was in their 20's and they had no idea there was caffeine in chocolate.
Bath and Body works has real good Aromatherapy products and they have a sleep line. I use the vanilla chamomile pillow spray($10), or drinking a glass of cold milk helps too.
If none of that works, try working out longer throughtout the day to wear you out more, and avoid laying around on your bed before you go to bed.
I go through phases when I’ll wake up at like 3 and then can’t fall back asleep again. It really sucks. I have to try these home-remedies
I use Bath and Body Works Honey and Chamomile pillow spray before bed. I LOOOOVE IT!! It helps me relax and fall asleep faster.
I’ve had some poor sleep recently. I fall asleep OK, but then wake up a few times in the night. I think I may try some of these tips and see if it helps. Thanks for the timely tip!
Thanks for the tip. I’m having trouble sleeping lately so hopefully this will help
I use aromatherapy. works incredibly well for me.
A hot bath, followed immediately by a still-damp dash into a preheated (with hot water bottles) bed normally puts me into a deep, bovine sleep
This may sound crazy, but when I can't sleep I need to get up and do something productive. I can't stand laying there wide awake for hours. I just think of everything I need to do and won't have energy to do the next day since I haven't had much sleep. So, I might find a closet to clean out, dishes to put away, etc.
avoid alcohol at dinner and throughout the rest of the evening, One theory suggests that normal body temperatures play off the body's circadian rhythm.Keep yourself from rehashing a stressful day of worries by focusing your thoughts on something peaceful and nonthreatening,Insomnia can often be caused by stress," "You get into bed, and you're nervous and anxious, and the nervous system is aroused, and that impairs your ability to sleep.Reading the most boring book imaginable will help lull you to sleep. Remember English Lit?
Herbal made of aniseed is efficient in natural treatment of insomnia. Add one teaspoon of aniseed needs to be added in 300 ml water and boil it for 15 minutes in low heat. After it gets boiled for 15 minutes you can make tea out of this herbal decoction by following the simple process of making tea adding tea leaves in it.
Try to go to bed and wake up at the same time everyday to ‘regulate’ your sleeping hours. Your body will get used to this schedule faster than you think. It might take a week maximum. But then, you’ll be sleepy at the same time and you’ll be waking up without an alarm at the same time in the morning.
Lavender essential oil induces sleep and hence it is often recommended for insomnia.
causes of insomnia Anxiety Depression A general feeling of ennui and boredom These need to be tackled head-on.
Curd is also useful in insomnia. The patient should take plenty of curd and massage it on the head. This will induce sleep.
Create a restful place to sleep Remove or block noise, light, and other distractions, and make sure your mattress is comfortable for you
Cut coffee and other stimulants Eliminate or cut down on drinks and foods that have caffeine, ephedra, or pseudoephedrine; work with your doctor to find alternatives if you take medication with any of these ingredients
Learn to relax Relaxation tapes and other self-help tools or a counselor experienced in treating insomnia can help you let go of tension
Check out valerian To fall asleep quicker and enjoy deeper sleep quality, take 300 to 600 mg of a concentrated root extract 30 minutes before bedtime, with or without other relaxing herbs such as lemon balm and passion flower
Try melatonin
Don’t eat just before bed, as it is ideal to eat your final meal no less than three or four hours before attempting to doze off. This will allow your body to finish digesting in order to keep your body activity low when you go to bed. In addition to keeping your body in a position of relaxation it is just as important to consider your environment
Deficiencies in certain vitamins, minerals, amino acids and enzymes may disrupt sleep. Calcium, magnesium, B vitamins, folic acid and melatonin deficiencies may impair sleep.
exercise regularly. go to bed only when you are feeling really tired and sleepy. If you can't sleep, get up and only go back to bed when you're really sleepy again. Establish a routine that gives you 7-8 hours sleep (though individual needs do vary) If you're a late sleeper, force yourself to get up earlier.
Relax mentally and physically for an hour before bedtime. Have a warm bath, do some yoga or take a light walk before turning in
avoid:---taking stimulants to keep you awake, or sedatives or alcohol to help you sleep.Sleeping during the day no matter how tired you are.Using your bed for working, watching TV, eating, telephoning - i.e. waking activities.Eating, drinking or smoking when you get up during the night. Drinking too much towards the end of the evening.
Hop calms nerves, relieves tension, and helps in cases of insomnia cause by stress, headaches, indigestion. It does not affect the early waking hours of the morning.
A hot, milky beverage will usually lull you to sleep. Lavender in its dried form or essential oil form is commonly used in aromatherapy to help insomnia sufferers. A few whiffs of the herb send you to dreamland. It is harmless enough for use with children and babies in the same room. There are also sedative teas like chamomile tea, which relaxes your body to induce sleep.
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