A common problem faced by most youngsters these days is insomnia. Due to odd hours of IT jobs, food habits and lifestyle, sleep disorders are on the rise. One such sleep disorder is insomnia.
Causes of Insomnia:
- Stress and anxiety
- Nasal/Sinus allergies
- Over-eating before bedtime
- Chronic pain
- Sleep Apnea
- Alcohol, nicotine or caffeine
A little change in lifestyle habits, food habits and some supplements can help you get rid of sleep disorders.
Supplements for Insomnia:
There is a number of OTC sleep inducing medications, commonly known as sleeping pills. These medications might work the first few times but gradually they become an addiction and can develop insomnia. Instead we can use sleep inducing herbs and supplements to treat insomnia.
- Chamomile – This is considered as one of the best sleep supplements that improves sleep latency, irregular sleep patterns at night, depression, fatigue and all-day functioning. Chamomile tea is easily available in the market these days.
- Green Tea – This herbal tea has abundant L-theanine, an amino acid that induces deep sleep and improves mood. L-theanine increases alpha wave activity in brain that increases production of dopamine, serotonin, and GABA that help you sleep in peace.
- Valerian root - This is clinically proven supplement for improving sleep if someone is suffering from insomnia or other sleep disorders. A study was conducted where 44% participants consuming valerian root slept perfectly well while 89% of the participants said their sleep pattern improved substantially.
Exercises to Treat Insomnia:
Studies have proved that exercise improves sleep in people with chronic insomnia. Here are some exercise routines that will affect the sleep pattern.
Moderate-intensity aerobic exercise –
A certain study was conducted on a group of insomniac people. It was seen that they slept early and was asleep for longer hours if they walked for an hour or two compared to the nights they did not walk. It is believed that during exercise body temperature increases and the post-exercise drop in temperature might promote sleep. It also relaxes your body reducing anxiety and depression.
Yoga techniques –
There are number of yoga techniques like deep breathing techniques, meditation and stretches that will induce sleep and alleviate physical and mental stress. The key to meditation and stretches is to relax your mind and help you fall asleep faster.
- Child’s pose – This is quite an easy exercise technique that will help you unwind after a tough day. While sitting on your heels roll your torso forward and rest your forehead on the bed. Extend your arms and torso as much as possible. Keep breathing and hold the pose for a good 5 minutes.
- Night-time goddess stretch – Lie with your back on the bed. Bend your knees as you bring both the soles of your feet together. Let your knees fall open. Rest your arms on both sides. If you feel any strain, support your knees with pillow.
- Rock-a-bye roll – Lie down comfortably on your back and bring knees closer to chest. Hug them with both hands and start rocking back and forth. Inhale and rock your body up as you try to sit; again roll back on the bed while you exhale.
Perform these exercises while on the bed, give your limbs one final stretch and drift off to sleep!