An estimated average of up to 2.5 billion people globally suffers from one or more signs of sleeplessness. The different types of insomnia include difficulty falling or staying asleep, waking up too early, or lack of restfulness after sleeping. There are many answers to the question of how to cure insomnia, some of which are:
Home remedies refer to the use of naturally derived, raw ingredients that prove the best solutions to insomnia with little to no side-effects:
1. Vitamins and Minerals:
• Vitamin D deficiency has been proven to have an immediate correlation to sleep loss. This vitamin is responsible for the natural absorption of minerals in the body. Hence, a deficiency of Vitamin D leads to the body’s inability to absorb essential minerals such as calcium and phosphorous. The lack of restfulness from sleep or lack of overall sleep is usually the symptom of the body’s ill health caused by Vitamin D deficiency. Vitamin D is naturally produced in the body when it is exposed to sunlight.
• Magnesium helps the body to de-stress and begin relaxing. Increasing its daily intake through food can combat the stress hormone, cortisol. Some foods that are high in magnesium are leafy vegetables, nuts, and fish.
• Iron intake helps to reduce restlessness before sleep. Iron also helps reduce Restless Leg Syndrome, a problem that damages the quality of sleep. Iron can naturally be found in foods such as liver, dark chocolate, beef, beans, and whole grains.
• Chamomile produces a calming effect on the body and is known to reduce anxiety and stress. It is most commonly consumed as a brew in the form of chamomile tea.
• The Valerian plant, especially its root, is an ancient remedy on how to cure insomnia including bad sleep quality and sporadic sleep patterns. This root can be consumed by brewing into a tea or powdered down then added to water. It is a plant native to Asia and Europe.
• Green tea is known to also cause a calming effect like chamomile. This is due to the presence of an amino acid called theanine that significantly improves sleep quality.
Pharmaceutical remedies pose as a good alternative especially for those suffering from chronic insomnia. This remedy includes the intake of vitamin and minerals in capsules and pills as supplements. Other types of medication for insomnia that must be prescribed by a licensed physician are:
• Zolpidem is a medication that can be sprayed directly into the mouth, and only administered on an empty stomach It is used as a remedy for mild insomnia.
• Temazepam is a sedative-hypnotics type of drug that produces a calming effect in the brain. The dosage of this medicine can go from one to two weeks. It helps a patient to fall asleep as well as stay asleep for several hours.
• Melatonin helps patients get better sleep by readjusting the body’s night and day cycles. Melatonin is the body’s natural sleep inducer. It is naturally produced by the body in the absence of light. The presence of either natural or man-made light decreases the body’s inclination to produce melatonin. Hence, as a remedy for insomnia, melatonin supplements are a good option.
A significant part of psychological remedies on how to cure insomnia involves Cognitive Behavioral Therapy. It helps control and mediates the presence of any harmful mental activity caused by stress and anxiety. This form of remedy for insomnia is very effective when performed with serious attempts:
• Stimulus Control Therapy assuredly helps people gain better sleep. By way of association, a patient can teach themselves to reserve the bed for only bedtime-associated activities like sleep, naps, and sex. All other activities like reading, eating, emailing, or just relaxing, should be made activities performed away from the bed.
• A relaxation is a form of meditation that can be conducted while in bed to induce sleep. It involves relaxing the muscles, deep and slow breathing exercises to settle built-up anxieties. Practicing these techniques can aid reduce fast or irregular heart rates as well as improve mood.
• Sleep restriction is a therapy that helps reduce partial sleep deprivation. The patient consciously reduces the hours of napping before dark until it is eliminated from the daily routine. Napping reduces the chances of much-required night-time sleep causing exhaustion the next morning. This is essential as sleep quality during the day and night is different.
• Paradoxical Intention is a therapy where patients remain passively awake. It poses to provide a different approach on how to cure insomnia. The patient stays awake in bed and remains so in efforts to reduce the stress and frustration that arises from forcefully trying to fall asleep.
• Light Therapy channels the body’s natural impulse to be awake when there is daylight. By controlling the light sources around the room, it can help to induce sleepiness as well as prolong sleep.
Besides external remedies, medicines, and concoctions, making changes to old sleep patterns goes a long way as a long-term answer on how to cure insomnia. The following steps are examples of such remedies:
• Sleep Chart: Practice of maintaining a sleep-time chart i.e., a fixed time to get to bed that can be followed every night. It can start as a seven day trial to a fortnight than a month until it becomes natural for the body to adapt to the new sleep pattern. If the average of eight hours of sleep cannot be attained, starting with attempting to sleep a minimum of five to six hours is ideal.
• Nightly Rituals: The sleep chart can be preceded with short night rituals such as exercising for fifteen minutes. All electronic messaging/call devices, televisions, etc., should also be switched off before getting into bed.
• Food Intake: Big portioned meals or heavy foods such as fast/greasy food, food grains, beans, cheese, and red meat, should be avoided before bed. Beverages with caffeine and sugar like coffee, tea, energy drinks, soda, etc., should also be avoided.
For any remedy on how to cure insomnia to succeed, there requires dedicated effort from the patient to stick to routines and daily regiments for at least two weeks or as recommended by a physician.