Insomnia or Anidra:
Insomnia (anidra in Hindi) is a condition when a person faces difficulty in sleeping at night that affects the day-to-day work. Or in other words, we can say that the problem of disturbed sleep or inability to sleep is called insomnia. It can be either acute or chronic. Today it is very common even among youngsters because of tension, anxiety, stress and busy lifestyle and for some people the problem is such that they need to take sleeping pills every night.
Because of insomnia, people are facing difficulty in falling asleep, waking up during the night and lie awake for one to two hours when awakened in the middle of the night. It affects your energy, mood, health, and ability to function during the day. Chronic insomnia can even contribute to serious health problems. As per medical science, lack of sleep increases the risk for high blood pressure, depression and weight gain, and also effects hormones adversely.
Common causes of insomnia (anidra) are stress, anxiety, depression, unhealthy lifestyle and excessive use of caffeine and alcohol. Some medical conditions can also cause insomnia like- arthritis, asthma, chronic pain, gastric problems, and neurological conditions etc. It is also caused because of some medication like- medicines of thyroid, high blood pressure, heart problem, birth control, depression, cold and allergies.
As far as treatment of insomnia is concerned, generally, doctors prescribe sleeping pills to get asleep but taking sleeping pills every night is not good. It is better to avoid it or if it is necessary, adopt some harmless alternative of this. There are some simple natural remedies by using which you can control your problem of disturbed sleep.
Natural Remedies For Insomnia:
1. Cinnamon for Insomnia:
Cinnamon, a kind of spice, is good to control problem of insomnia. Prepare its decoction and drink regularly for some times.
Simply, add 1/4th tsp of cinnamon powder in 125 gm of water and boil it for 10 minutes. After boiling the water, sieve it into a cup. Put three batasha (batasha is a type of sugar) in it and drink lukewarm in the morning. Follow this remedy on regular basis for one month, you will get positive results definitely.
There is no harm of cinnamon. If your sleep disturbance improves, stop its usage. However, you can take it whenever you need.
2. White Poppy Seeds:
White Poppy seed is an oil-seed obtained from the opium poppy. The tiny kidney-shaped white poppy seeds are used, whole or ground, as an ingredient in many foods and also as a remedy to cure some health problems. To treat insomnia, use white poppy seeds with almonds.
White Poppy seeds (khus khus) 40 gm
Almonds (badam) 20 gm
Grind both the ingredients separately to make fine powder. Then mix them thoroughly and keep into a jar. Now, take 3 gm of this powder every morning and evening for 10 days with water; it controls blood pressure and makes you sound asleep at night. You can take this powder for twenty days.
3. Banana for Insomnia:
Banana, an edible fruit, works effectively in the treatment of insomnia.
Eat one banana half an hour before going to bed because it helps to calm down your muscles. Bananas contain tryptophan, potassium and magnesium which are muscle relaxants. It makes you sound asleep at night. You can continue to eat banana for a long time because there is nothing harmful in it. Banana remains available in fruit market around the year.
4. Mint Leaves for Insomnia:
Mint leaves (pudina) are tender herbs which have lots of health benefits. To treat insomnia, at first, wash some fresh mint leaves (10-20 gm) with water thoroughly. Then boil the mint leaves in 200 gm of water for 10 minutes and strain it into a cup. After that mix 2 tsp honey (shahad) in it and drink before going to bed at night. With a regular use of three to four weeks, problem of insomnia vanished forever and you will get sound sleep.
Leaves of mint are easily available in vegetable market; you can also dry it and make powder for off season usage. Keep the powder in air tight jar. 2 gm dry powder can be used in place of fresh leaves.
5. Cherry Juice for Insomnia:
Cherry juice is an antioxidant rich liquid which provides some solid health benefits too. If you are struggling with sleep and want to alleviate this without sleeping pills, cherry juice can reduce the severity of insomnia. It is also proved in a latest research in US.
Drink one cup of cherry juice 30 minutes before going to bed to sleep better. Continue this remedy for 2-3 weeks. If the problem is chronic, drink cherry juice two times in a day- morning and night. Ready-made Cherry juice remains available in market.
6. Piper Longum Root:
Piper Longum root (Piparamul) is a underground stem of piper longum (pipli). It is a natural analgesic which is traditionally used to cure some health problems and insomnia is one of them.
- Take 25 gm of piper longum root and grind it to make fine powder.
- Keep this powder into an airtight jar.
- Mix 2 gm powder in a glass of hot milk and drink it one hour before going to sleep.
- You can take the powder directly with lukewarm water also.
7. Meditation for Insomnia:
Before going to bed, spare some time to meditate and to free your mind from cluttering thoughts. Some studies also found mindful meditation effective in treating sleep disturbance. (1) Meditation (dhyan) is a practice where an individual trains the mind to focus on a single point of reference; this single point of reference may be breathing, bodily sensations, a word (like ‘Om’) or phrase known as a mantra. Practicing meditation before going to sleep is an amazing natural remedy of insomnia. It is invaluable and keeps your mind calm, serene, peaceful and free from racing thoughts at night. With a regular practice of meditation, you will get rid of problem of insomnia completely because the rest in meditation is deeper than the deepest sleep. It is also findings suggest that mindfulness meditation may be effective in treating some aspects of sleep disturbance.
8. Simple Changes in Life Style:
Insomnia is a common problem that affects your energy, mood, health, and ability to function during the day. As a result, you are feeling grumpy and not working at your best. But you don’t have to resign yourself to sleepless nights. By way of making simple changes in your lifestyle and daily habits, you can get rid of insomnia without taking any sleeping pills.
Some Basic Rules to Follow:
a. Wash your feet before going to bed.
b. Massage the sole of your feet with mustard oil and put some mustard oil (sarson ka tel) on your naval point (nabhi) at night. It may help to get you sound sleep.
c. Head massage before going to sleep is also helpful to give you sound sleep at night.
d. Take a glass of hot milk with honey before going to sleep.
e. Getting trouble in sleeping can be treated by following the same routine that means, go to sleep at a fix time and wake up at the same time each day.
f. If you are suffering from insomnia, try not to nap in the afternoon, even if you are tired enough and slept poorly at night before.
g. Avoid taking coffee or tea after noon that means 8 hours before going to sleep because caffeine may affect your sleep.
h. Eat your last food, i.e. dinner, 4 hours before going to sleep because you need 3-4 hours to digest your food; therefore the last should be light and timely.
i. Don’t use any electronic device 1-2 hours before going to sleep because it can affect your sleep. Vanish the TV from your bedroom.
j. Listening of light music helps to get asleep, therefore, keep music system in your bedroom and enjoy your favorite music before going to sleep.
k. Don’t go to bed too early because it can also cause insomnia. Only 30 minutes before your sleeping time is good to go to bed.
l. Exercise: Be regular for exercise (vyayam) because it helps to be energetic and to sleep better.
All the required ingredients- cinnamon (dalchini), white poppy seeds (khus khus), almonds (badam), batasha and piper longum root (piparamul)- remain available for sale into grocery shop or super markets and from there you can purchase the required ingredient.
Though all the remedies given above are quite effective and have no side effects but results are not guaranteed and may vary from person to person. If someone is allergic to any ingredient used in remedy, stop it immediately.