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Insomnia is a sleep disorder that can be treated with natural remedies. Understand

Image by Vladislav Muslakov, is available on Unsplash

What is insomnia?

Insomnia is a type of sleep disorder. Individuals with insomnia find it difficult to fall asleep, stay asleep, or both. Also, people with insomnia often don't feel rested when they wake up. This can lead to fatigue and other symptoms.

Insomnia is the most common of all sleep disorders. There is a diagnosis of insomnia if the following symptoms are reported:

• Difficulty sleeping that occurs at least three nights a week for a minimum of three months;
• Difficulty sleeping that causes functional problems in the person's life.

Causes of insomnia

The causes of insomnia depend on the type of insomnia that affects the person. Short-term insomnia can be caused by stress, a disturbing or traumatic event, or changes in sleep habits.

Chronic insomnia lasts for at least three months and is usually secondary to another problem or a combination of problems, including:

• Medical conditions that make sleep difficult, such as arthritis or back pain;
• Psychological issues such as anxiety or depression;
• Use of drugs or other substances.

Risk Factors for Insomnia

Insomnia can occur at any age and is more likely to affect women than men. Factors that increase your risk of developing insomnia include:

• Emotional disorders such as depression, anxiety or anxiety related to a life event;
• Traveling to places with different time zones than usual;
• High levels of stress;
• Sedentary lifestyle;
• Changes in working hours or night shifts;
• Circadian dysrhythmia;
• Low income.

Certain conditions like menopause, obesity and cardiovascular disease can also lead to insomnia.

insomnia symptoms

People who suffer from insomnia usually report at least one of these symptoms:

• Waking up too early;
• Sleep that does not promote rest;
• Difficulty falling asleep or staying asleep.

These symptoms of insomnia can lead to other symptoms, including:

• Fatigue;
• Mood change;
• Irritability;
• Difficulty concentrating.

what is good for insomnia

There are pharmaceutical and non-pharmaceutical treatments for insomnia. Your doctor can talk to you about what treatments might be appropriate. But there are some behaviors that facilitate the onset of sleep, such as:

• Avoid caffeinated drinks, especially after 4 pm;
• Avoid physical exercise around bedtime;
• Avoid staying in bed without intending to sleep, such as watching TV or using internet on your cell phone.

Home Remedies for Insomnia

Many cases of insomnia can be effectively managed by making lifestyle changes or using home remedies.

teas

Valerian supplement, passion flower (present in passion fruit) and lemon balm are some examples that improve sleep. But you can also make these vegetable teas before bed. The more concentrated, the better the effect.

• Valerian: what is it for, indication and side effects

Meditation

Meditation is an easy and natural remedy for the treatment of insomnia. Meditation can help improve the quality of your sleep, as well as making it easier for you to fall asleep and stay asleep.

Meditation can also help with symptoms of conditions that can contribute to insomnia, such as:

• Stress;
• Anxiety;
• Depression;
• Digestive problems;
• Pain.

melatonin

The hormone melatonin is naturally produced by the body during the sleep cycle. People often take melatonin supplements in hopes of improving sleep. However, studies on the effects of melatonin are inconclusive. There is some evidence that melatonin supplements may decrease the time it takes a person to fall asleep somewhat, but more research is needed.

Melatonin is generally considered safe for a short period of time, but its long-term safety has yet to be confirmed.

Essencial oils

Essential oils are natural and can be very beneficial in helping to treat insomnia through aromatherapy.

Some essential oils that help to treat insomnia include:

• Roman chamomile;
• Cedar wood;
• Lavender;
• Sandalwood;
• Neroli or bitter orange.

A review of 12 studies found that aromatherapy helps promote sleep.

• What is aromatherapy and what are its benefits?

Another study found lavender to be especially helpful in promoting and maintaining sleep. The study reported that a blend of essential oils reduced sleep disturbance and increased well-being in older adults.

Essential oils generally have no side effects when used as directed. Most essential oils have been classified as GRAS (generally recognized as safe) by the US Food and Drug Administration (FDA). However, aromatherapy is not regulated by law and no license is required to practice. Therefore, it is important to select professionals and products carefully.

Learn more about aromatherapy and essential oils in the materials: "What is aromatherapy and what are its benefits?" and "What are essential oils?".

Insomnia in pregnancy

Insomnia is common during pregnancy, especially in the first and third trimesters. Fluctuating hormones, nausea, pain, cramps, back discomfort and increased need to urinate are some of the bodily changes that can keep pregnant women awake.

It is also possible the emergence of stressful factors, such as anxiety due to the increasing responsibilities that you will have as a mother. In addition, the body is undergoing many changes, with an active metabolism and increased progesterone, to accommodate the new life. So it's normal to have a change in sleep patterns.

Behaviors that can improve insomnia in pregnancy include:

• Stay active during pregnancy;
• Maintain a healthy diet;
• Staying well hydrated;
• Maintain a regular sleep schedule;
• Practice relaxation techniques during the day;
• Take a warm bath before bed if there is anxiety.

The good news is that pregnancy-related insomnia usually goes away - and it doesn't affect the baby's development.

insomnia diagnosis

To reach a diagnosis, your doctor or doctor will ask questions about:

• Medical conditions;
• Social environment;
• Psychological or emotional condition;
• Sleep history.

This information can help the practitioner determine the underlying causes of insomnia. To make it easier, you can:

• Keep a sleep log;
• Record when you fall asleep;
• Observe the context when you wake up repeatedly;
• Report what time you wake up each day.

A sleep log will give the healthcare professional a picture of your sleep patterns. The doctor may also order medical tests or blood tests to rule out other medical conditions that may be the causes of insomnia. Sometimes a sleep study is recommended.