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Insomnia is a condition in which you have trouble falling or staying asleep. Some people with insomnia may fall asleep easily but wake up too soon. Other people may have the opposite problem, or they have trouble with both falling asleep and staying asleep. The end result is poor-quality sleep that doesn’t leave you feeling refreshed when you wake up.
What Are the Signs and Symptoms of Insomnia?
The main symptom of insomnia is trouble falling and/or staying asleep, which leads to lack of sleep. The lack of sleep can cause others symptoms, such as:
- Waking up feeling tired or not well rested
- Feeling tired or very sleepy during the day
- Having trouble focusing on tasks
- Feeling anxious, depressed, or irritable
How to avoid sleeplessness?
- 1. Avoid worrying unnecessarily.
- 2. Take a hot water bath before going to bed.
- 3. Listen to classical music
- 4. It is a good habit to read a book which you like before you go to bed
- 5. Take supper two hours before going to bed
- 6. Take hot milk one hour before going to bed
- 7. Avoid taking coffee etc at nights
- 8. When your stomach is full at night, you should be able to sleep better. The process of digestion draws blood into the gastrointestinal tract and away from the brain. So you feel sleepy when you draw blood away from the brain (but stuffing your stomach is not healthy, sometimes you feel bloated and gassy, which is more likely because of discomfort in sleeping).
- 9. Foods such as turkey, chicken, lean meat (containing Niacin), oats, sweet corn, rice, ginger, banana, dairy foods and barley contains more tryptophan( an amino acid), which is more effective in producing sleep. However it is important to take it with starches.
- 10. A deficiency of minerals or vitamins may also affect your sleep. So take foods like lentils, nuts, shellfish, whole grain foods which contain iron, copper.
- 11. Magnesium, a mineral also produces sound sleep. So foods containing it are beans, spinach, pumpkin seeds, wheat germ and almonds, have to be included in the menu of food daily.
- 12. Meditation and Yoga helps to overcome insomnia.
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