What is the meaning of the term insomnia? In a nutshell insomnia is person’s inability to fall asleep or to sleep for a long period of time. Also sleep disorders or insomnia may be caused by different reasons. It may be a symptom of stress and worries or it may indicate some more serious issues.

You need to keep it in mind that although feeling sleepless once in a while is quite normal, you must take it seriously if it happens too frequently. In case the insomnia becomes chronic you would need to visit a doctor.

It’s true to say that when you are not able to sleep properly at night, you will not feel energetic during the day. Then you can feel sleepy but you are actually unable to sleep. Additionally those, who are suffering from insomnia have a poor quality of sleep.

One of the main reasons of insomnia is stress caused by various factors. In addition,there could be various reasons of this health condition which can be treated as per individual’s needs and health history.

In this post we’ll give you a few tips that work well for treating insomnia naturally.

First of all you need to ventilate your room regularly. The air conditioner is not the best helper for thisbecause you have to take in fresh air as much as possible. It is better to sleep in a good-ventilated room full of fresh air. Besides the fresh air works wonders for repelling germs and other toxins.

Also you need to schedule your sleep timings. Even if you are working night shifts; try to go to sleep at the same time every day. If you have difficulty sleeping at night; do not sleep during day time.

One of the most important recommendations is to think positive. It’s undoubtable that depression is one of the major causes of sleeplessness. In case if you are depressed because of any reason; you need to try not to think about the issue that disturbs you. In case you have problems in controlling your thoughts, meditation is a great way out for you. For a start you can try simple meditation techniques.

Another important thing is your diet. It’s true to say that diet plays an important role in causing insomnia. If you have trouble with sleep, you’d better stay away from caffeinated drinks as much as possible. It would be great to increase the intake of magnesium and Calcium. Becauselack of magnesium can lead to sleeplessness.

Also if you want to sleep better you may need to change your old mattress for the new one. Select from Memory Foam Mattress or Adjustable Bed produced by TempurPedic.

Sleep Hygiene Tips

- Things you can do to promote good sleep
Maintain a regular sleep routine
Go to bed at the same time. Wake up at the same time. Ideally, your schedule will remain the same (+/- 20 minutes) every night of the week.
Avoid naps if possible
Naps decrease the ‘Sleep Debt’ that is so necessary for easy sleep onset.
Each of us needs a certain amount of sleep per 24-hour period. We need that amount, and we don’t need more than that.
When we take naps, it decreases the amount of sleep that we need the next night – which may cause sleep fragmentation and diffulty initiating sleep, and may lead to insomnia.
Don’t stay in bed awake for more than 5-10 minutes.
If you find your mind racing, or worrying about not being able to sleep during the middle of the night, get out of bed, and sit in a chair in the dark. Do your mind racing in the chair until you are sleepy, then return to bed. No TV or internet during these periods! That will just stimulate you more than desired.
If this happens several times during the night, that is OK. Just maintain your regular wake time, and try to avoid naps.
Don’t watch TV or read in bed.
When you watch TV or read in bed, you associate the bed with wakefulness.
The bed is reserved for two things – sleep and hanky panky.
Do not drink caffeine inappropriately
The effects of caffeine may last for several hours after ingestion. Caffeine can fragment sleep, and cause difficulty initiating sleep. If you drink caffeine, use it only before noon.
Remember that soda and tea contain caffeine as well.
Avoid inappropriate substances that interfere with sleep
Cigarettes, alcohol, and over-the-counter medications may cause fragmented sleep.
Exercise regularly
Exercise before 2 pm every day. Exercise promotes continuous sleep.
Avoid rigorous exercise before bedtime. Rigorous exercise circulates endorphins into the body which may cause difficulty initiating sleep.
Have a quiet, comfortable bedroom
Set your bedroom thermostat at a comfortable temperature. Generally, a little cooler is better than a little warmer.
Turn off the TV and other extraneous noise that may disrupt sleep. Background ‘white noise’ like a fan is OK.
If your pets awaken you, keep them outside the bedroom.
Your bedroom should be dark. Turn off bright lights.
If you are a ‘clock watcher’ at night, hide the clock.
Have a comfortable pre-bedtime routine
A warm bath, shower
Meditation, or quiet time

Sleep Doctor