Insomnia is not a rare malady.Indian Pharma Company List New Pharma company list found in India easily. It is a disorder that can take a toll on one's health. Many are convinced of this fact and are then willing to move heaven and hell just to put an end to months of sleepless nights. Luckily there is a wide variety of remedies to try which are proven to work. If you are one of the big chunk of the population who prefer to "go natural" there are several suggested natural remedies that would put an end to sleepless nights. Find out what they are.
Calming herbs and teas
Valerian is a popular herb recommended for insomniacs. Now available as an over-the-counter insomnia remedy for valerian has been found to have the same effect as sleeping pills. But unlike sleeping pills valerian is not addictive and does not cause grogginess in the morning.
Kava is another herb that has been found useful in dealing with anxiety-related insomnia. Although it is an effective anti-anxiety herb kava has been found to have adverse effects on the liver and should therefore be used with caution.
Sleep inducing supplements
Calcium and magnesium are both sleep boosting minerals. When taken together, these two minerals enhance each other's sleep boosting property. Taking 200 mg of magnesium and 600 mg of calcium every night is recommended.
Melatonin which is a naturally occurring substance in the body is another popular insomnia remedy. Depleted levels of this hormone can cause difficulty in sleeping so taking melatonin supplements 30 minutes before desired bedtime is found to help people fall asleep.
Relaxation techniques
Relaxation techniques which include yoga and meditation are effective in calming and preparing the body and for a restful sleep. Studies have indicated that people who do 20 minutes of relaxation techniques like yoga stretching exercises, meditation and deep breathing fall asleep faster and feel well rested when they wake up.
Aromatherapy and music therapy
English lavender has been confirmed to have sedative qualities. Sleeping in a room filled with the scent of lavender oil may help you have a deeper, longer, and more refreshing sleep.
We all know how lullabies work in putting babes to sleep. Music does wonders for insomniacs too. Studies have shown that listening to slow and gently music before bedtime lulls insomniacs to sleep. Music therapy not just induces sleep but it also improves quality of sleep and prolongs sleep time according to researches.
Acupuncture
Studies done by the University of Pittsburg show that acupuncture may effectively treat insomnia. The study reports that undergoing five weeks of acupuncture increases melatonin production at night which improves sleep.
Diet
The effect of a diet on health cannot be denied. Insomniacs then should avoid foods that perk up their system like drinks that contain caffeine like coffee, tea and some sodas. Chocolate bars should be avoided too for they contain caffeine. Sweets should also be avoided especially at night because sugar gives bursts of energy which can keep one awake for hours.
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Whole grain snacks on the other hand which are rich in tryptophan and magnesium rich foods like legumes, almonds, seeds and dark leafy green vegetables help promote sleep and therefore best for dinner so that one can look forward to a restful sleep.
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