"A Good Insomnia Remedy Could Be the Answer to An Insomniac's Prayers!"
An insomnia remedy could allow you to finally have a good night's sleep.
Insomnia is more prevalent in women than men. 40 percent of women and 30 percent of men have this condition.
It is caused by one or more of the following:
You have trouble falling asleep
You frequently wake up during the night, and have trouble returning to sleep
You wake up too early each morning
You wake up feeling un-refreshed, even though you may have slept 7 to 8 hours at night
Types Of Insomnia
Transient Insomnia
[Top] Transient insomnia is a sleep disorder lasting less than four weeks, characterized by not sleeping well at night.
Short-Term Insomnia
Short-term insomnia is a type of insomnia lasting from four weeks to six months.
Chronic Insomnia
If you have had trouble going to sleep for a period of six months or longer, then you are suffering from chronic insomnia.
Causes Of Insomnia
[Top] The cause of Insomnia may be either physical or psychological. The most common psychological problems may be stress, anxiety, and depression. In fact, insomnia may be considered an indicator of depression.
There can be numerous physical causes of insomnia. It can be caused by a number of things, such as an irregular sleep-wake schedule, problem with drugs, or too much alcohol consumption late in the evening.
Sometimes, chronic insomniacs have no relationship to a physical disorder, drug use problems, or stressful events occurring in their lives.
Often, if it is connected to a physical disorder, treating the disorder may improve sleep quality.
Chronic insomnia is often associated with life changing events such as the death of a loved one, or other stressful events in a person's life.
Insomnia Remedies
1) Melatonin
[Top] The first insomnia remedy we will discuss is Melatonin. Melatonin is a hormone produced by the Pineal gland and is secreted in humans only at night.
According to researchers at MIT, this insomnia remedy can help restore normal sleep patterns in those suffering from insomnia.
In one MIT study of individuals over 50, two groups of people were compared. One group slept normally, while the other group experienced insomnia.
Each individual received either a one-week dose of placebo, or three different doses of Melatonin given in random order. There was a one-week “wash-out” period separating each different treatment.
[Top] The next insomnia remedy we will examine is Tryptophan.
Six research studies have shown positive results for Tryptophan in relieving insomnia.
In the first study, 25 individuals suffering from chronic insomnia took 2 grams daily for four weeks. 76 percent reported an improvement in their sleep patterns.
In the second study, twenty males suffering from chronic insomnia took three grams of this insomnia remedy daily. After the fourth night, sleep latency was greatly reduced.
Sleep latency is the amount of time it takes to fall asleep
[Top] Valerian may also be a useful insomnia remedy.
Valerian root is a perennial herb, native to North America, Europe, and Asia. It is typically used for its sedative properties in those individuals suffering from insomnia.
Although study results are mixed, there are numerous studies attesting to its usefulness as an insomnia remedy.
In one study, 128 individuals were given either 400 milligrams of Valerian extract, a mixture consisting of 60 milligrams of Valerian and 30 milligrams of hops, or a placebo.
Participants in this study took each of the three preparations, in random order, for three nights, for period of 9 nights.
They would fill out a sleep questionnaire each morning upon arising. Compared to placebo, those taking Valerian extract saw a reduction in their sleep latency as well as an improvement in sleep quality.
4) Relaxation Techniques
[Top] If you are anxious about falling asleep, your muscles may become tense, interfering with sleep. Some of the relaxation techniques mentioned below may be a useful insomnia remedy.
Find a quiet place, and practice the following relaxation technique thirty minutes each day:
Lie perfectly still until you find the most comfortable position. Now, deliberately tense the muscles in your feet. Hold this position for about a minute. Now let the muscles in your feet totally relax.
Moving up the body, tense the calves for about a minute then totally relax them.
Continue with these contraction/relaxation techniques moving up the body, targeting a different group of muscles each time.
At the end of your session, focus on relaxing the muscles of your body as much as possible. Make your breathing slow and steady as you continue to relax.
An insomnia remedy could allow you to finally have a good night's sleep.
Each individual received either a one-week dose of placebo, or three different doses of Melatonin given in random order. There was a one-week “wash-out” period separating each different treatment.
At the end of your session, focus on relaxing the muscles of your body as much as possible. Make your breathing slow and steady as you continue to relax.
