Insomnia - what is it and what are the causes?
As well as lifestyle factors, there are also medical conditions that can cause insomnia so it is helpful to understand whether there are underlying causes.
There are many different reasons for insomnia but because we are continuously stressed with insufficient time in the day, we tend to depend on caffeine and even cigarettes or sugar to keep us going when what we really need is a good night's sleep. Sleep deprivation then becomes part of a vicious cycle. To treat insomnia symptoms optimally we need to go back to basics and listen to what our body is telling us and part of this is to change to a more natural way of life.
H-Insomnia is a natural symptomatic treatment that works to reduce your insomniac problems. Massage a few drops in to the back of your neck and temples before bed and H-Insomnia will help relax you and aid in sleeping. Should you wake during the night you may re apply.
These tips below will also help in getting you into sleeping mode:
Resist the temptation to have a nap during the day.
Every day, go outside and stimulate your eyes for about 15 minutes with sunlight. This can help to restore your body's natural sleep/night cycle, also known as the "circadian rhythm." Obviously you must not look straight into the sun but be in an area where you receive the full brightness of the sun. This is called retinal stimulation.
Establish a routine and regular time each day for going to bed and getting up in the morning which you need to stick to.
Avoid any stimulants such as caffeine, nicotine and alcohol before bedtime. Heavy meals should also be avoided – rather have a light snack. You don't want to have to keep getting up to use the bathroom during the night so avoid fluids before bedtime.
Exercise is very helpful but not within 3 hours of bedtime.
A couple of hours before bedtime, start unwinding ready for bed by relaxing or enjoying a warm bath. A regular evening ritual can help you relax as well as signal to your body that it is close to sleep time. If you feel tense, try a mug of chamomile tea, soft music, candles and all the works along with your bath. Make sure you have a comfortable bed in a comfortable room. The room should be completely dark and minus any electronic or Wi-Fi gadgets such as cell phones, laptops or iPads etc. The room should also be well ventilated. Even a bedside clock constantly illuminating what time it is should be turned away.
If you wake in the night with all those thoughts going through your head so you cannot sleep, get up and do something else away from your bedroom until you feel sleepy again.
It is important to avoid all over-the-counter and prescription sleeping pills or alcohol because any sleep you get will be neither gentle nor natural.
If at the end of a few weeks, none of this is working for you, then you should consult an expert for further help as certain sleep disorders such as sleep apnea are associated with depression. But for many it is a question of changing or altering old sleep habits to overcome insomnia. Returning to more natural rhythms and habits can take time.