INSOMNIA

INSOMNIA:

Insomnia is also known as sleeplessness.It is a sleep disorder in which people have trouble in sleeping.
  • Between 10% and 30% of adults have insomnia at any given point in time and up to half of people have insomnia in a given year.
  • About 6% of people have insomnia that is not due to another problem and lasts for more than a month.
  • People over the age of 65 are affected more often than younger people.
  • Females are more often affected than males.
  • SYMPTOMS OF INSOMNIA:
  • Difficulty falling asleep at night
  • Waking up during the night
  • Waking up too early
  • Not feeling well-rested after a night's sleep
  • Daytime tiredness or sleepiness
  • Irritability, depression or anxiety
  • Difficulty paying attention, focusing on tasks or remembering
  • Increased errors or accidents
  • Ongoing worries about sleep
  • RISK FACTORS OF INSOMNIA:
  • high levels of stress
  • emotional disorders, such as depression or distress related to a life event
  • lower income
  • traveling to different time zones
  • sedentary lifestyle
  • changes in work hours, or working night shifts
  • obesity and cardiovascular disease can also lead to insomnia.
  • Menopause can lead to insomnia as well.
  • HOME REMEDIES FOR GOOD SLEEP:

  • Magnesium and calcium are both sleep boosters, and when taken together, they become even more effective. Take 200 milligrams of magnesium - lower the dose if it causes diarrhea - and 600 milligrams of calcium each night.
  • Wild lettuce is also effective at calming restlessness and reducing anxiety and may even quell restless legs syndrome. Take 30 to 120 milligrams before bed.
  • Lavender have proven that it aids in sleep. It's also a cheap, nontoxic way to slip into a peaceful slumber. Find a spray with real lavender and spritz it on your pillow before bedtime. Or buy a lavender-filled pillow.
  • Choose gentle yoga or stretching .Try easy yoga stretches in bed followed by simple meditation. Close your eyes and, for 5 to 10 minutes, pay attention to nothing but your breathing.
  • L-theanine helps to maintain a calm alertness during the day but also a deeper sleep at night. Buy a brand called Suntheanine, which is pure L-theanine. (Other brands have inactive forms of theanine that block the effectiveness.) Take 50 to 200 milligrams at bedtime.
  • Valerian is one of the most common sleep remedies for insomnia.It improves deep sleep, speed of falling asleep, and overall quality of sleep.About 10% of the people who use it actually feel energized, which may keep them awake. If that happens to you, take valerian during the day. Otherwise, take 200 to 800 milligrams before bed.
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