When the word is pronounced insomnia many of us think back to those nights when sleeping seems impossible. The lucky ones on the other hand can only imagine the annoyance and unpleasant effects that come with this problem. Disorder that potentially everyone can suffer from.
Let’s start first with the definition of insomnia, which is not exclusively referred to the general lack of sleep. This term is also associated with waking up multiple times during the night. Even those who sleep a few hours or take a long time to fall asleep in the evening are sleepless.
Insomnia, the causes
But what can cause insomnia? Just as there are different forms of insomnia, for this disorder there are different ones cause possible. The stress is undoubtedly a possible explanation of the problem, especially if the nervous balance is still altered at the time of going to bed.
Anxiety and agitation for unresolved issues, work or otherwise, but also any future commitments can compromise rest. An important component such as thePower supply. Eating too heavy, fried or with excessive use of alcohol can compromise sleep, reducing it in duration and / or quality.
Do not forget the bad habits in general, such as poor exposure to sunlight (useful for circadian rhythms right on time) or going to sleep at times that are often very different from each other. Exposing little to sunlight is among the possible risk factors regarding, for example, autumn insomnia, a usually temporary disturbance typical of the months immediately following summer.
Effects on the organism
The effects of insomnia on the organism they can be multiple, sometimes triggering a real vicious circle. This is the case, for example, of stress, which can turn from a cause of poor rest to a consequence and vice versa.
Sleeping little and badly makes it even more irritable and prone to negative thoughts, as well as a declines in self-esteem. Various physical and mental elements such as i reflexes, the cognitive functions and attention. It is also possible to experience fatigue during the day.
Not only that, according to researchers at Brigham and Women’s Hospital in Boston, sleeping less than 5 hours a night increases the risk of developing it dementia O Alzheimer. The study was presented in early 2021 and published in the journal Aging in February.
In the cases of severe insomnia it is also possible that body weight drops and phenomena such as hallucinations, alienation and difficulties in facing even the most normal daily activities may occur. It is clearly always recommended to intervene when insomnia is in its initial phase, even using natural remedies.
If necessary, do not hesitate to ask for the support of the attending physician.
Insomnia: what to do
Learning to manage your time better is undoubtedly one of the possible ways to prevent or treat insomnia. First of all, avoiding getting “loaded” and too active at the time of falling asleep. Better to finish the daily tasks at least a couple of hours before bed, dedicating this time to relax.
The first of these two hours can also be reserved for some relaxing activities or anti-stress, such as Mindfulness meditation, Yoga or Zen breathing.
Another thing to do is try to always go to bed same time. Providing the body with a sort of fixed appointment is positive, as it will accustom the body to progressively deactivate itself. Over time, the mind will get used to these times and allow for a quicker entry into the world of dreams.
Let’s talk now about what we do and what surrounds us. Those with insomnia problems should turn theirs off electronic devices or in any case do not use them at least an hour before sleeping (preferably two). More generally, the ideal would be not to keep them inside the bedroom or, if necessary, for example for the alarm clock, use the Airplane mode.
Those with insomnia should eventually make an extra effort. When you have difficulty sleeping, it is advisable to try to orient yourself thoughts towards pleasant things, but mentally not too demanding, diverting attention from not being able to fall asleep.
Nutrition: what to eat
Another thing you can do is put your hand on your own Power supply. First of all, let’s go back to an early advice a little while ago, that is to avoid dinners that are too heavy or rich in foods / drinks that are enemies of sleep. Those suffering from insomnia will have to limit the evening consumption of fried foods, alcohol, coffee, too spicy foods and more generally anything that risks slowing down digestion.
In a sana diet anti insomnia complex carbohydrates are placed, in particular from whole grains, magnesium, vitamins B1 and B6 and tryptophan. Spinach and legumes are excellent dinner options, as are artichokes, asparagus, cabbage and zucchini.
What to avoid
On the contrary, some foods should be avoided, on pain of poor quality or potentially fragmented sleep. Pay particular attention to the evening consumption of foods containing the tyramine, responsible for the production of adrenaline. To contain it are mainly canned fish, sausages, aged cheeses and foods subjected to smoking.
Natural remedies for insomnia
There are several natural remedies for insomnia. Below we offer a brief overview of those most used and most in line with the proverbial “grandmother’s advice”:
- Chamomile – Can be used at any age, taking care not to leave the filter to infuse for more than 5 minutes, otherwise it will cause annoying stomach acid;
- Tiglio – With sedative and calming properties;
- Biancospino – Useful to regularize the heartbeats and promote calm;
- Hypericum o St. John’s wort – also suitable for anxiety;
- Valerian – To be used respecting the indicated doses, preferably in the evening so as not to experience drowsiness during the day;
- Melissa – Known for its calming and antispasmodic qualities;
- Passiflora – Useful for relaxing and calming palpitations;
- Poppy – To ensure, at the appropriate doses, a natural and gradual sleep;
- choice – Effective in treating insomnia, widely used for children as it does not cause any kind of addiction.
the natural solutions they can be various and used in many ways, as we will see in the remaining paragraphs.
Relaxing herbal teas
the relaxing herbal teas are among the most used ways to counteract insomnia with natural remedies. They can provide for the use of a single plant or the combination of several of them. An example above all is the herbal tea composed of chamomile and valerian, with the addition of mallow.
It is prepared by adding three teaspoons of dried parts to each remedy, then leaving in infusion for 5 minutes. Filter and consume as soon as the temperature has dropped to the point of making the infusion “drinkable”. Chamomile and mallow will also intervene to counter any cases of digestive insomnia.
Two tablespoons of leaves of verbena in a cup of water, infuse 2-3 minutes, for another effective relaxing herbal tea. Another solution is herbal tea hawthorn, lavender and linden: a teaspoon for each, to infuse for 5 minutes.
A few drops in aroma diffusers or in a healthy hot bath, the latter in itself an effective natural remedy for insomnia. We are talking about essential oils: those of lavender, chamomile, jasmine and sandalwood are very effective.
Perhaps the most unusual of the natural remedies for insomnia, but quite effective. This is argued by researchers at the University of Pennsylvania, whose research was published in the Journal of Medicinal Food. According to what was reported, the cherry juice it is a great way to fill up on melatonin.
Melatonin which helps to regulate the rhythm of sleep, thus being decisive in resolving some types of insomnia. US researchers recommend consuming unsweetened cherry juice, one glass in the morning and one in the afternoon.
Source: GreenStyle by www.greenstyle.it.
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