What are the causes of insomnia and home remedies to cure it

Insomnia is a sleep disorder that causes trouble falling asleep. Chronic insomnia is usually caused by stress, life events, or sleep-disturbing habits. Treating the cause of your sleep problem may resolve your insomnia, but it can sometimes persist for years. Common causes of chronic insomnia include:

Tension

Worries about school, work, finances, family, and health can keep you from sleeping at night. Trauma and stressful life events such as the illness or death of a familiar person, job loss, or divorce can also cause insomnia.

Work or travel program

Your circadian rhythm is your internal clock, which dictates your metabolism, body temperature, and sleep-wake cycle. Disruptions in your body’s circadian rhythm can also cause insomnia. Important causes of circadian rhythm disruption include working early or late shifts, frequently changing shifts, and traveling across different time zones.

overeating late in the evening

It’s okay to have a light snack before bedtime, but eating a large meal in the evening can make you feel physically uncomfortable. You may also experience reflux of food and acid from the stomach into the esophagus after eating and heartburn that may keep you awake.

Poor sleeping habits

Stimulating activities at bedtime such as irregular bedtimes, uncomfortable sleep environments, using your bed to eat, watching TV, and napping while working are poor sleep habits that can lead to insomnia over time. Playing video games or using TV, computers, and smartphones before bedtime can also disrupt your sleep cycle.

Mental health disorders

Other mental health disorders such as depression, anxiety, post-traumatic stress disorder can also cause problems and disrupt sleep.

Medical conditions

Common medical conditions associated with sleep apnea include cancer, chronic pain, chest pain, heart disease, overactive thyroid, Alzheimer’s disease, GERD or gastroesophageal reflux disease, and Parkinson’s disease.

Medicines

A variety of prescription medications can also disrupt your natural sleep cycle. These include blood pressure or asthma medications and antidepressants. Over-the-counter medications for pain, allergies and headaches, and weight loss products can also cause sleeplessness due to their caffeine content.

Alcohol, Nicotine, and Caffeine

Cola, tea, coffee and other caffeinated beverages are stimulants that can disturb your sleep if taken in the late evening or afternoon. Tobacco contains nicotine which is also a stimulant that can disturb your sleep. Alcohol induces sleep but blocks deep sleep stages and causes midnight awakenings.

Home remedies for insomnia

Meditation with concentration

Sitting quietly and breathing slowly and steadily is the practice of mindfulness meditation. It claims to strengthen immunity, reduce stress and increase focus.

lavender oil

Lavender oil is a type of essential oil derived from the lavender plant. It is a natural medicine that has been used by people for hundreds of years to promote calmness and better sleep. Lavender oil is very useful for insomnia. It can be used in aromatherapy diffusers, patches, and pillow sprays.

Magnesium

The body naturally produces the mineral magnesium, which acts as a stress reliever and helps relax muscles. It may also support a healthy sleep-wake cycle. Those who suffer from insomnia may find this beneficial. Eating magnesium-rich foods such as whole wheat, spinach, almonds or quinoa, especially in the evening, may help promote sleep.  

Chamomile tea

Chamomile tea contains flavonoids, which may have a variety of medicinal properties. Chamomile tea is considered one of the natural remedies for deep sleep because flavonoids can interact with special receptors in the brain and induce sleep.

Valerian

It is one of the best natural remedies for a restful sleep at night. Valerian root has anti-anxiety and sedative effects. It is a common ingredient in sleeping pills for anxiety and insomnia, as well as moderate sedatives. It helps the person fall asleep quickly.

Regular exercise

Regular exercise improves fitness, happiness, and overall health. It can also improve sleep quality. Exercising outside exposes the body to natural light, which is essential for maintaining a healthy sleep-wake cycle.

Limit the use of stimulants

Avoid nicotine and caffeine in the hours before bedtime, as these substances can interfere with your ability to fall asleep. Be careful about eating heavy or spicy foods before bedtime.

Melatonin Supplements

Melatonin is a naturally produced hormone that plays an important role in regulating sleep-wake cycles. Its OTC supplements may help some people fall asleep faster. However, it is important to consult a doctor before using them, as they may not be suitable for everyone.

Establish a consistent sleep schedule

A regular sleep routine helps regulate the body’s internal clock. Try to go to sleep and wake up at the same time every day to establish a healthy sleep pattern.

Consumption of hot milk

Milk contains tryptophan which helps in increasing sleep. Drinking warm milk daily helps in getting good sleep.

Also read : What are the effects of worrying too much on the body

For use, mix half a teaspoon of cinnamon powder in a cup of hot milk and drink it before going to bed.

Garlic, Onion and Water

Peel the garlic and onion and boil them with a glass of water. After boiling for 15 to 20 minutes, filter it with the help of a sieve. Consume this mixture daily before going to bed, it calms the muscles by providing energy.

Don’t nap during the day

If someone is used to sleeping throughout the day, it can be challenging to fall asleep at night. If someone really needs to get a good night’s sleep, they should not sleep for more than thirty minutes.

Frequently asked questions about the causes of insomnia and its home remedies

Which vitamin deficiency causes loss of sleep?

Lack of sleep leads to deficiency of Vitamin D in our body. Melatonin production in our body decreases, due to which we are unable to sleep properly.

Pressing which body part helps in getting sleep quickly?

Applying pressure on the back of the neck with the help of thumb helps in getting good sleep.

Excessive sleepiness is a symptom of which disease?

Frequent sleepiness during the day, sleeping for longer than average hours and still being very sleepy, and having difficulty staying awake during the day are all symptoms of hypersomnia.

What is the main reason for sleeplessness?

Poor sleep habits, stress, and conditions that disrupt people’s internal sleep-wake schedules account for many cases of insomnia and excessive daytime sleepiness.