By Amber Saleem
Causes and Symptoms
People suffering from insomnia can notice its symptoms during the day: lack of concentration, confusion, memory lapse, emotional instability, daytime sleepiness, and/or anxiety.
Causes of insomnia differ from person to person. Most common causes are excessive stress and anxiety, tension, anger, physical pain, constipation, over-eating before going to bed, excessive intake of coffee or tea, and anger.
- Drink a cup of warm milk with honey. It will act as a tranquillizer.
- Mash a ripe banana, add roasted cumin seeds and mix gently. Eat this before going to sleep.
- Make your own oil by mixing half cup of gourd juice with half cup of sesame oil. Apply on head and massage for at least 5-7 minutes.
- Boil 375 ml water with 1 tsp of aniseed and cover it to simmer for 15 minutes. Strain and drink it as hot tea.
- Ensure intake of calcium, magnesium and vitamins found in green leafy vegetables, bananas, almonds and figs.
- Exercise helps prevent insomnia. Do such exercise as cycling, walking and jogging, making them a part of your daily routine. However, do not exercise close to your bedtime.
A Diet Plan
- Eat a good breakfast that contains sufficient protein, calcium and vitamins.
- Try to use less fat in lunch.
- Do not eat spicy or heavy foods for dinner.
- Drink 8-10 glasses of water daily.
- Try to avoid junk food, tea, coffee, caffeinated cold drinks and chocolates.
Dos and Don’ts
- Use a comfortable bed and pillows.
- Take a bath before going to bed.
- Don’t watch television before your bedtime.
- Turn off your cell phone when going to sleep.
- Avoid taking sleeping pills which can affect mental health.
- Dip your feet in water for 10-12 minutes. It will help induce good sleep.
- Ensure consistent sleeping and waking hours daily.
- Read a book to relax yourself.