Insomnia.
Insomnia is the inability to fall asleep or waking in the middle of the night and staying
awake, if this problem continues for more then a month is called chronic insomnia.
Most of the cases of insomnia are related to normal day to day worries and tension
or simply to caffeine consumption and is not a serious condition but it can be very
frustrating, and can cause lack of attention and bad temper.
Chronic insomnia is a different matter and it can interfere and disrupt a normal life, it
contributes to headaches, dizziness, mental exhaustion, confusion, memory
problems, and emotional instability. Insomnia is not a disease but it can be a sign of a
more serious disorder, such as, arthritis , asthma , stress , kidney, heart disease, etc.
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 few hours before bedtime take Kava kava. Reduces stress, tension, anxiety and
relaxes muscles. It helps to fall asleep deeper and to rest more. It can be used as a
sedative when taking a large dose, as effectively as, benzodiazepines but without
the side effects.
The most popular herb for insomnia is Valerian, It relaxes nerves and muscles,
improves sleep quality and makes falling asleep easier. Great for insomnia cause by,
mind activity, fear, fatigue, excitement. It’s as good as many barbiturates but has no
side effects or addiction.
Mix the following ingredients:
1 tsp. chamomile flowers.
1 tsp. hops.
1 tsp. valerian root.
1 cup of boiling water.
Steep for 45 minutes, strain and drink 1 hour before bedtime.
Set A Rigid Sleep Schedule Seven Days A Week
"Sleep is an unavoidable interval in the 24-hour day," says Merrill M. Mitler, Ph.D.,
director of research for the Division of Chest, Critical Care and Sleep Medicine at the
Scripps Clinic and Research Foundation in La Jolla, California. "We insist on people
trying to be as regular with their habits as possible."
Set a sleeping time of, say, 1:00 to 6:00 A.M. If you're sleeping soundly through that
5-hour period, add 15 minutes each week until you get aroused in the middle of the
night. Work on getting through that arousal before adding another 15 minutes. You'll
know when you reach the point where you've had enough sleep you'll wake up
refreshed, energetic, and ready to take on the day.
If you wake up during the night and can't get back to sleep in 15 minutes, don't fight
it, says Dr. Mitler. Stay in bed and listen to the radio until you're drowsy again.
Don't Waste Your Time In Bed
As you grow older, your body needs less sleep. Most newborn babies sleep up to 18
hours a day. By the time they're 10 years old, that usually drops to 9 or 10 hours.
Experts agree that there is no "normal" amount of sleep for an adult. The average is
from 7 to 8 hours, but some people operate well on as few as 5 hours; others need
up to 10 hours. The key is to become what experts call an efficient sleeper.
Go to bed only when you're sleepy, advises Edward Stepanski, Ph.D., director of the
Insomnia Clinic at the Henry Ford Hospital's Sleep Disorders and Research Center in
Detroit, Michigan. If you can't fall asleep in 15 minutes or so, get up and do
something pleasantly monotonous. Read a magazine article, not a book that may
engross you. Knit, watch television, or balance the checkbook. Don't play computer
games that can excite you or perform goal-oriented tasks such as the laundry or
housework.
When you feel drowsy, go back to bed. If you can't fall asleep, repeat the procedure
until you can. But remember: Always wake up at the same time in the morning.
Don't Turn Your Bed Into An Office Or A Den
"If you want to go to bed, you should be prepared to sleep," says Magdi Soliman, Ph.
D., a professor of neuropharmacology at Florida A&M University College of
Pharmacy. "If there's something else to do, you won't be able to concentrate on
sleep."
Don't watch TV, talk on the phone, argue with your spouse, read, eat, or perform
mundane tasks in bed. Use your bedroom only for sleep and sex.
Avoid Stimulants After Twilight
Coffee, colas, and even chocolate contain caffeine, the powerful stimulant that can
keep you up, so try not to consume them past 4:00 P.M., says Dr. Mitler. Don't
smoke either; nicotine is a stimulant, too.
Question Your Medication
Certain medications, such as asthma sprays can disrupt sleep. If you take
prescription medication routinely, ask your doctor about the side effects. If he
suspects the drug could be interfering with your sleep, he may be able to substitute
another medication or adjust the time of day you take it.
Eat A Light Snack Before Bedtime
Bread and fruit will do nicely an hour or two before you hit the hay, says Sonia Ancoli-
Israel, Ph.D., a psychologist and associate adjunct professor of psychiatry at the
University of California, San Diego, School of Medicine. So will a glass of warm milk.
Avoid sugary snacks that can excite your system or heavy meals that can stress your
body.
A caution: If you're older, don't drink a lot of fluids before bed; you might wake up
later in the night when bathroom duty calls
Try Sex Before Bedtime
For many, it's a pleasurable and mentally and physically relaxing way to let loose
before settling down to sleep. Indeed some researchers have found that hormonal
mechanisms triggered during sexual activity help enhance sleep.
But again, it depends on the person, according to James K. Walsh, Ph.D., a clinical
polysomnographer who runs the Sleep Disorders Center at Deaconess Hospital in
St. Louis, Missouri.
"If sex causes anxiety and creates problems, it's not such a good idea," he says. "But
if you find it enjoyable, it can do a lot for you."
---------------------------------------------------------
Excerpted from Doctors Book of Home Remedies
