The vast majority of people will experience insomnia at least once in their life time, which is the sleep disorder that is characterized by the inability to fall asleep or to stay asleep at night. This condition is not a standalone disorder; it is rather a symptom of an underlying psychological condition. Short term insomnia can be considered tolerable. However, persistent, chronic insomnia may affect your physical health and can lead to the development of various health issues, such as a pulmonary disease, fibromyalgia, congestive heart failure or a serious psychological condition.
Stress, the Predominant Cause of Insomnia
There are multiple factors that can potentially contribute to the development of insomnia, but the most prevalent cause of this sleep disorder is emotional stress. If a person had a particularly stressful time during the day, most probably he will have a hard time falling asleep at night. This is because excessive emotional or mental stress can impact on your brain’s melatonin production.
Relax Before Bed Time
If stress is the primary cause of your insomnia, try to have a warm bath an hour before bed time. Taking a warm bath can slow your heart rate down and promote sleep. You may add Epsom salt to your warm bath for better results. Soak in this warm bath for a couple of minutes while listening to soft, relaxing music. You may also add a few drops of relaxing essential oils, such as chamomile, clary sage, frankincense or lavender to your bath in order to feel more relaxed. Essential oils are very calming and therapeutic. Take your time to relax and feel the oils’ soothing ambiance.
Ask somebody to give you a full body aromatherapy massage. Aromatherapy massage can promote proper blood circulation and offer you a soothing effect. It can help release stress and boost the immune system. However, if there is nobody to give you a massage, using an essential oil vaporizer in your bedroom will also be helpful.
Drink a warm glass of milk 20 minutes before retiring to bed, since this is one of the most effective home remedies for insomnia. Warm milk can help relax and soothe your nervous system by encouraging your body to produce more melatonin and by relaxing you. If drinking milk does not appeal to you, you may take a cup of herbal tea. Avoid drinking black tea before bedtime. Black tea is stimulating and can make you stay awake. Instead, prepare a cup of tea or infusion with natural ingredients, which will help you fall asleep. An infusion prepared with catnip, anise, chamomile or fennel are all good options.