Regardless of age, people need sleep, although adults and older people generally sleep fewer hours than children. The physiological changes that occur in the body during sleep (muscle relaxation, a lower blood pressure, a decrease in heart rate etc.) restore our energy reserves for another day of work, study or entertainment. Although it is an essential need,many people find it difficult to enjoy a restful sleep, without waking up in the middle of the night. Insomnia affects about 40 % of population and it is one of the most common disorders that affects to a large extent the quality of life.
People who suffer from insomnia should take this affection seriously and because, many times, it is a symptom, not a disease, so it is important to find out the primary cause of sleep problems. Secondly, those suffering from insomnia should try first lifestyle changes and natural ways to induce sleep like tea with light sedative effects or natural sleeping pills. If any of these things do not work, and we are feeling increasingly tired because of the lack of sleep, it’s time to ask for medical help.
On average, a normal healthy adult sleeps 7-8 hours a night, but people with insomnia wake up after a brief episode of sleep and cannot go back to sleep anymore. This sleep deprivation is not without negative effects on the body, leaving the person exhausted and defenseless against various diseases and disorders. The most common causes of insomnia are: psychiatric disorders, somatic problems, unhealthy behaviors (heavy meals in the evening, inactivity, hectic lifestyle) or excessive consumption of certain substances (energy drinks, coffee, tobacco, etc.). Sometimes insomnia could be primary, when is not linked to any other condition.
There are different ways to combat insomnia. A cup of warm milk just before going to bed can do wonders. Dinner or supper should contain foods with sedative properties, such as poultry or fish and dairy, because it contains calcium and tryptophan (are known to induce sleep).Also try to avoid heavy foods and stimulants such as sausage, fermented cheese ,peas, eggs, beans, coffee, tea and other beverages containing caffeine). A fixed sleep schedule, even on week-ends, is very helpful because regulates our inner clock. Relaxing before bedtime is an effective way to reduce stress and to prepare the body for rest.
There are several natural remedies used to treat insomnia, the most popular plants in this regard are: lime, valerian, lavender, hops and balm. You can make infusions of these plants and drink a cup just before going to bed or you can introduce some sedative plants into the pillow. Natural sleeping pills such as Melatrol or Alteril are an effective way to induce sleep because they are made of a combination of the best sedative herbs. They are preferred by many people suffering from insomnia because they are not addictive.