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INSOMNIA

What it is ?

Insomnia is the inability to fall asleep at night for many hours or inability to have a sound sleep, which deprives one of natural rest and interferes with activities during the day. Insomnia is linked to a number of physical and mental health disorders and substance abuse. Ongoing lack of sleep increases your risk of illness and infection, high blood pressure, heart disease, diabetes, and chronic pain. Some medications also can contribute to insomnia.

What causes it?

Causes of insomnia can include:

1. Significant life stress (job loss or change, death of a loved one, divorce, moving)

2. Illness.

3. Emotional or physical discomfort.

4. Environmental factors like noise, light, or extreme temperatures (hot or cold) that interfere with sleep.

5. Travel or working a late or early shift can disrupt your body’s circadian rhythms, making it difficult to sleep.

6. Everyday anxieties as well as more-serious anxiety disorders, such as post- traumatic stress disorder, may disrupt your asleep.

How to Overcome this ?

Behavior and lifestyle changes

Getting ready for bed means more than turning down the sheets. Sleep experts know that there are many things that affect how well you sleep. Behavior and lifestyle changes improve overall sleep quality and the time it takes to fall asleep—without the side effects of sleep medicines. Perhaps most important, these improvements last over time.

To improve your sleep, here are some things you can try:

Relaxation exercises, such as progressive muscle relaxation, may help you if you lie in bed with your mind rac

Lifestyle changes

are simple things you can do that may help you sleep better. These include changing your sleep area or schedule, watching what and when you eat and drink, and being more active.

Diet & Lifestyle Advice

1. Have fresh fruits, avocado, pasta, rice, dairy products, and sweet foods.

2. Include nuts like almonds, walnuts, sesame seeds, pumpkin seeds, and peanuts in your daily diet.

3. Have salads with a dressing of cream, yogurt, or vegetable oils.

4. Use whole-wheat flour and brown rice instead of refined varieties.

5. Increase use of butter or purified butter in foods.

6. Avoid caffeinated drinks, alcohol, and aerated drinks after dusk.

7. Avoid watching television or working on the computer late at night.

8. Have a body massage with sesame oil, followed by a bath.

Home Remedies

1. Have a glass of whole milk (without the cream removed) with green cardamom powder before going to bed.

2. Have 1 teaspoon of licorice root powder with a glass of milk on an empty stomach in the morning.

3. Boil 3 grams of fresh mint leaves or 1.5 grams of dried powder of mint leaves in 1 cup of water for 15-20 minutes.      Take lukewarm with 1 teaspoon of honey at bedtime.

4. Add ½ tsp of cinnamon powder and 1 tsp of honey with 1 cup of warm milk. Drink before going to bed.

5. Massage your feet with lukewarm mustard oil 2-3 times a day and before going to bed.

6. Take 1 teaspoon each of brahmi and ashwagandha powder in 2 cups of water, boil and reduce it to one cup and    drink it daily in the morning to reduce headache.

7. Sprinkle 1 teaspoon of cumin on a sliced banana. Eat at night regularly.