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Relieving Insomnia

Posted by on May 10, 2013 in Self Care Tidbits | 0 comments

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Sleeping problems develop in one out of every three people.

Twice as many women
as men describe themselves as insomniacs. Moreover, since sleep patterns change as we age, more elderly are frequently plagued by sleep disorders.

There appears to be three types of insomnia. The first type is called sleep-onset insomnia, which is when people who have trouble getting to sleep. The second type is called sleep-maintenance insomnia and is when people have trouble staying asleep. The final type is early-awakening insomnia in which people find their eyes blinking open long before the rooster crows.

There are many contributing factors to insomnia, such as: anxiety, inappropriate use of medications, physical conditions such as sleep apnea or restless leg syndrome, poor diet and lack of exercise.

Symptoms:

  • Persistent trouble falling asleep.
  • Failure to sleep through the night.
  • Waking up earlier than usual.

Prevention:

  • Avoid drinking caffeinated beverages after 3pm. Eat complex carbohydrates late in the day.

Treatment:

  • Use any of these relaxing essential oils by either adding five drops to bath water or applying two drops on your pillow: Chamomile, lavender, neroli, rose or marjoram.
  • Breathing: In order to help your body to relax, try to exhale through your mouth and then inhale through your nose for four seconds. Then hold your breath for seven seconds. For eight seconds exhale through your mouth. Repeat the cycle three times.
  • Exercise:  In order to help you develop healthier sleep patterns, exercise moderately for 30 minutes three times a week. Calming exercises such as sex also promote sleep.

And remember……

Try a relaxing pre-sleep ritual, such as a warm bath with Epsom salts.

Have a light snack or read ten minutes before sleep.

It has been found by Italian researchers that people who sleep on linen sheets fall asleep faster than those who use cotton or other fabrics. Linen disperses body heat better than other fabrics and thus this is thought to be the reason in which one falls asleep faster.

Paint your bedroom
a different color. The color green evokes feelings of serenity and lowers the heart rate.

To help prevent insomnia eat onions, celery, cabbage, avocados and apples.

It would also be beneficial to drink a warm non-caffeine drink and have a hot 20 minute soak with 2 cups of salt and 30 drops of essential lavender oil before bed.

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