Insomnia or Sleeplessness: Symptoms, Causes & Natural Remedies

symptoms, causes and home remedies of insomnia

Insomnia and its natural remedies

Insomnia or Sleeplessness is defined as the state where a person has trouble falling asleep or cannot sleep at all. It is most common among adults and can prove to be really aggravating as it totally disrupts a person’s normal ways of living.

Most common symptoms of Insomnia:

  1.  Difficulty falling asleep at night
  2.  Not feeling well-rested even after a whole night’s sleep
  3.  Daytime tiredness and irritability
  4.  Difficulty in paying attention or memorizing things

Insomnia and its types:

Acute insomnia

If you occasionally have sleep problems maybe because of stress or environmental factors and these sleep problems last no longer than a week then you probably have acute insomnia.

Chronic insomnia

If you are having sleep problems for at least three nights a week for three months or longer then that insomnia is called chronic insomnia.

Primary insomnia and Secondary insomnia

Primary insomnia simply means that a person has sleep problems that are not caused by any other medical condition.

Secondary insomnia means that your sleeplessness is directly associated with other medical conditions such as mental condition, disease or with the medication that you take.

Causes of insomnia

The causes of insomnia may vary depending upon the type of insomnia you are suffering from, so we will be explaining the causes of all types of insomnia.

Following are the causes of acute and chronic insomnia:

Due to mental conditions:

  1.   Significant stress

It is basic human psychology that we tend to take stress if something is not going our way and due to that stress, we are most likely to face difficulty in sleeping.

  1.   Sudden loss

If you have suffered from a sudden loss, death of a loved one, loss of your job or anything which can have a big impact on your life then that plays a vital role in our sleep.

  1.   Chronic stress

If you have been under emotional pressure for a prolonged period of time then you may be having chronic stress which can lead to chronic insomnia.

  1.   Depression or Anxiety

Mental health plays a very important role in our life since it affects the way we think, feel and act. Similarly, if you are suffering from depression and anxiety then you are much likely to have chronic insomnia.

Due to physical conditions:

  1.   Minor illness

If you are suffering from a minor illness such as fever, cold, headache or stomach ache then it is possible that you may face difficulty in sleeping

  1.   Asthma

People having asthma have reported experiencing midnight coughing and difficulty in breathing which disrupts their sleep and hence causes insomnia.

  1.   Sleep apnea

It is a very serious sleep disorder in which breathing repeatedly stops and starts and it can greatly impact the restful sleep.

  1.   Diabetes

Sleeplessness is very common among people having diabetes because of their unregulated blood sugar and imbalanced hormone levels. Having high blood sugar makes it harder for your body to regulate it which results in sleep deprivation.

  1.   Acid reflux

Acid reflux is a condition in which an individual may feel a burning pain around the chest area, also known as heartburn. An individual having acid reflux is likely to have trouble falling asleep since there is constant burning pain.

  1.   Alzheimer’s disease

People suffering from Alzheimer’s disease are likely to have trouble with their sleep because of Alzheimer’s affects brain activity.

Due to change in daily routine:

  1.   Environmental factors

Environmental factors play a critical role in having a good sleep. If you are trying to sleep in a room having factors like noise, light or extreme temperatures then they surely disturb your sleep.

  1. Change of sleep schedule

The change of sleep schedule can greatly affect your sleep since your body is used to the normal schedule. Shifting from a night shift to a day shift or vice versa.

  1.   Traveling

Travelling can be one of the causes of your sleeplessness since you may experience jet lag or change in the environment you normally sleep in.

Due to certain medications and stimulants:

Some medications and stimulants can cause chronic insomnia and they include:

  1. Antidepressants
  2. Nicotine
  3. Illicit drugs
  4. Chemotherapy drugs
  5. Beta-blockers
  6. Stimulant laxatives

Due to certain foods:

If you are suffering from insomnia then there are certain foods which you should be avoiding such as:

  1. Foods and drinks containing caffeine
  2. Spicy foods
  3. Alcohol
  4. High-fat foods
  5. High protein foods
  6. A heavy meal before bedtime
  7. Foods containing water

Natural remedies for fixing Insomnia

In order to live a happy life, good sleep is very necessary since it can affect your mood and how efficiently you do things, however, Insomnia can greatly disturb your way of living and can hence be a big hurdle in the way of anything that you do.

The best way to treat any disease and problem is by finding a natural solution for it because it involves nothing artificial and can hence prove to be very beneficial for us, so here is the list of the best natural remedies that you should give a try:

  1.   Exercise

Exercise should be made an essential part of our lives since it has so many benefits. It helps boost our immune system, it enhances our mood and promotes better sleep.

It not only helps us stay physically fit but also mentally. According to research in 2015, the participants of the research exercised for at least 150 minutes a week for six months straight and it was found that there were significantly fewer symptoms of insomnia and an immense reduction in depression and anxiety.

  1.   Yoga

Yoga helps you in achieving quality sleep since it boosts your mental focus, eradicates stress and improves physical functioning.

Yoga is all about doing something that feels good, just perform 20 minutes of yoga daily before going to bed so that you can have a relaxing and restful sleep.

  1.   Mantra repetition

You can relax by simply repeating a mantra or in easy words a positive phrase that you feel comfortable with. It also helps you focus and rids you of stress.

According to research in 2015, researchers taught a few women to repeat mantra throughout the day and before sleeping. It was found that the women who continued to use the mantra straight for a week experienced fewer symptoms of insomnia.

  1.   Mindful meditation

Sometimes all we need is to sit down alone in a quiet place and listen to your mind. In this process, you get to observe your body, your thoughts, and your feelings.

You have to breathe in and breath out gently and focus on the positivity of life. It has been proved to be very stress relieving and relaxing which ultimately helps you in sleeping

  1.   Magnesium

Magnesium is a naturally occurring mineral that helps in relieving stress and can help your muscles relax which ultimately helps against insomnia.

According to research in 2012, the participants took 500 milligrams of magnesium for two months daily, it was found that there were fewer symptoms of insomnia and participants experienced improved sleep patterns.

Foods which can help against insomnia

Eating healthy is very important, it’s as they say “you are what you eat” so we are providing you with a list of the foods which can help against insomnia:

  1. Dairy products (milk, yogurt, cheese)
  2. Poultry (Eggs, chicken, turkey)
  3. Seafood (shrimp, salmon, tuna)
  4. Nuts and seeds (flax, sesame, sunflower, walnuts, almonds)
  5. Legumes (kidney beans, lima beans, chickpeas)
  6. Fruits (apples, bananas, peaches)
  7. Vegetables (spinach, broccoli, onions)
  8. Grains (wheat, rice, barley, oats)

You should plan your diet accordingly so that you do not face issues with sleeping.

We have a better solution for insomnia

Say you’re the type of person that doesn’t like to try home remedies or are simply lazy to do so. Have you ever wondered if there exists a totally organic solution? Which is made from all-natural herbs, a compact solution which has the ability to potentially fix Insomnia, boost your metabolism and along with all of this help you mentally relax?

Ashwaghandha 1,300 mg

Ashwaghandha is basically a blend of an evergreen shrub that grows in India. This herb is an ancient herb and is said to be used for over 3000 years now. Following are the benefits of these herbs:

  •  Relaxes mood
  •  Boosts immune system
  •  Relieves stress and anxiety
  •  Supports thyroid function
  •  Increases fertility in men

Sleep Aid (with Melatonin and Valerian)

Sleep Aid is the perfect herbal remedy for individuals who suffer from insomnia and sleep deprivation. It features a blend of two synergetic ingredients called Melatonin and Valerian. This product balances your mind and body and helps you redevelop your sleep patterns. Following are the benefits of this product:

  •  Promotes relaxation
  •  Helps fight stress
  •  Helps in reducing Anxiety
  •  Promotes natural sleep
  •  Helps against heartburn
  •  Supports eye health

In conclusion, healthy sleep is a blessing. If you are suffering from insomnia, you should definitely try the recommendations here. In case, these home remedies don’t work, you should consult a medical practitioner.

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