SLEEPLESS NO MORE , INSOMNIA TIPS,RECIPES AND MANY MORE...

Sleepless no more,Insomnia tips,recipes and many more...

Hi, here I am with a new topic that is Insomnia. Nowadays,most of the people are suffering with this problem. This problem happens to elderly people,especially under 40. Reason for discussing/writing this blog is to help people who are suffering from this condition and I am sharing this topic because one of my colleague is suffering with this condition. And,her mother-in-law recommended her one of home remedies which is greatly helpful to her to get rid of this problem. So,in this blog,I am sharing reasons,types,remedies,dos and don'ts,a short recipe with all of my viewers and readers. I hope it will be helpful to everyone.

What is Insomnia?

Insomnia meaning lack of sleep is a problem when you don't get enough sleep because of stress,depression or anxiety.

Causes for insomnia among young adults

It's believed that young adults require more sleep,approximate 7-9 hours per night. When the natural sleep cycle is disturbed,symptoms related to insomnia-temporary or chronic-occur in the short term or long term . Poor lifestyle habits,poor diet,stress,depression or anxiety are the common causes for insomnia. Other causes include:

The need to be alert,aware and available at all times eats into your sleep time.

The'work hard,party harder' mantra of the young generation is another reason for poor sleep patterns. People work for long hours and then to unwind,they keep up all night.

Foods that make you sleepless:-

1. Heavy Meals-Cheese,Potatoes,Sugar,Brinjal etc.

2. Caffeine-Tea,Coffee,Chocolates,Energy Drinks etc.

3. Alcohol- Beer,Wine etc.

4. Water- While water is essential,you must taper down it's intake after sunset,else it can result in frequent visit to the loo and disturb sleep quality.

Types of Insomnia:-

1. Acute Insomnia

2. Maintenance Insomnia

3. Obstructive Sleep Apnea

4. Chronic Insomnia

5. Comorbid Insomnia

Eat/Drink to fight Insomnia:-

1. Milk and Warm Snacks: Tryptophan is a protein present in milk that leads to production of sleep hormone,serotonin. Consider drinking a glass of warm milk and a slice of toasted bread. Heavy intake of food just prior to bedtime will make your insomnia worse.

2. Cherries: Cherries boost levels of Melatonin ,a hormone produced by the pineal gland that regulates the sleep-wake cycle. Consuming 10-12 cherries could actually help you catch up on sleep.

3. Foods Rich in Carbs: Those aiming to lose weight quickly often give up on carbs,but that can actually hamper the sleep cycle. Carbs are essential in the production of serotonin. So,keep it light,But do not skip carbs entirely.

4. Herbal Teas: Certain herbal teas like Chamomile,Lemon Grass and lavender can relax your body and mind, And promote better sleep.

5. Nutmeg(Jaifal): Nutmeg has a calming effect when consumed in smaller doses. It's a Known remedy and is valued as a natural cure for Insomnia.

6. Adaptogens: Adaptogenic herbs like Ashwagandha,Liquorice and Holy Basil(Tulsi) reduce stress levels,thereby impacting sleep quality in a positive way.

7. Magnesium-Rich Foods: Nuts,seeds,leafy veggies and pistachios are rich in Magnesium and vitamin B6. They are great sleep Inducers.

8. Whole Grains: Complex Carbs found in Whole grains like wheat,Barley and Buck Wheat helps convert triptophan to serotonin.

Home Remedies for Insomnia:

Ingredients:

1/4 tsp Nutmeg Powder

5 strands of Kesar(Saffron)

2 tsp Khus Khus

5 Black Raisins(Soaked)

Method:

Mix all spices in a cup of warm water for 2 hours.

Let the spices seep well in the water and have it with the soaked raisins.

NOTE : This potion is for adults only children are not allowed to drink this potion.

DOSES: Before 2 hours of sleep at night.