How to get insomnia? Causes, tips and natural solutions for better sleep
Do restless nights and the eternal struggle to fall asleep bother you? Insomnia, whether caused by stress, hormonal changes or bad habits, can have a major impact on your quality of life and health. What really works for it? How to cope with severe insomnia or insomnia in pregnancy? And why is it worth trying natural solutions? Read on to find out how to wake up rested again!
- Introduction about insomnia
- What causes insomnia?
- What helps insomnia?
- Grandma's advice on insomnia
- Conclusion
Introduction about insomnia
Tired of counting sheep? 🐑 You're not alone! Insomnia, or difficulty falling asleep or staying asleep, can be a real pain. While we're all familiar with the occasional night waking, severe insomnia is a long-term condition where sleep doesn't come for weeks - and fatigue becomes your constant companion. Let's take a look together at how to put an end to this problem once and for all.
What causes insomnia?
Insomnia can have a variety of causes. The most common factors include:
- Stress and anxiety: when your mind is constantly racing with thoughts of work, relationship problems or how to keep up with all your responsibilities, it's no wonder your brain doesn't want to shut down. I'm sure you've caught yourself thinking about things in bed that wake you up rather than put you to sleep.
- Poor sleep habits: irregular routines, blue light from screens or heavy meals just before bedtime can all throw your sleep off. Your body simply can't establish a proper rhythm, and you may find yourself tossing and turning long after you've snuggled into the covers.
- Medications and stimulants: some medications or an evening dose of coffee can be the number one enemy of sleep. Even if you tell yourself you can handle one espresso before bed, your body may see it differently.
- Hormonal changes: Insomnia is very common during pregnancy or menopause, when sleep is disrupted by hormonal fluctuations.
- According to researchers, 66% of expectant mothers experience sleep problems in the third trimester. Hormonal storms affect the sleep cycle, a growing belly makes it difficult to find a comfortable position, and frequent trips to the toilet in the middle of the night are the rule rather than the exception. Add to that the nightly "dancing" movements of baby, and you have the perfect recipe for lack of rest.
- With the onset of menopause, sleep can turn into a never-ending struggle. Hot flashes and night sweats will wake you up before you can even sink into a deeper stage of sleep. Plus, the drop in estrogen levels disrupts your body's ability to maintain your sleep rhythm, so you may wake up not only sweaty, but exhausted.
What helps with insomnia?
Insomnia can be frustrating, but the good news is that there are ways to combat it and finally get some sleep:
- Establish a sleep routine: the body loves regularity. If you go to bed and get up at the same time every day, you'll help your body set its natural biological clock. Sleep will then come more easily and waking up will be less painful - yes, even on Monday morning.
- Reducing stress before bedtime: if you want to fall asleep quickly in the evening, give stress the red light. Simple methods such as meditation, breathing exercises or a warm bath can help. It's also ideal to turn off the TV or phone at least an hour before bedtime and relax - with a book or quiet music, for example. 🧘
- Change of environment: Your bedroom should be an oasis of calm. Provide a dark, quiet and slightly cool environment that will signal to your body that it's time to rest. Pay attention to the quality mattress and pillows that will give you the comfort you need.
- Insomnia medications: if insomnia is long-lasting and conventional methods fail, over-the-counter or prescription medications can help. However, you should consult your doctor about this option, as some products may have side effects or be addictive. Your doctor can help you choose the appropriate solution tailored to your needs.
Granny advice for insomnia
In addition to modern methods, you can also try the time-honoured tricks of our grandmothers. A cup of warm milk with honey, for example, is a proven way to provide the body with tryptophan, which promotes the production of melatonin, the hormone responsible for quality sleep.
The delicate scent of lavender oil can relax the nerves and create a pleasant atmosphere for falling asleep. Just drip a few drops on your pillow or in your aromatherapy bottle and you're done.
Herbs to promote sleep
Herbal teas and natural dietary supplements can be a great alternative to insomnia medications. They contain carefully selected herbs such as valerian, lemon balm, St John's wort, passionflower or chamomile, which are renowned for their positive effect on sleep. CBD, known for its calming effects, can have a similar effect on sleep.
Gummies for better sleep
If you are looking for a simple, effective and tasty solution, try gummies for better sleep with valerian and passionflower. Available in packs of 15 or 30, these blackcurrant-flavoured jelly sweets are ideal for anyone struggling with insomnia - from those facing severe insomnia to those looking for help with occasional restless sleep at night.
Why gummies?
Valerian - a traditional herb that studies show relieves anxiety and promotes restful sleep. 🌿
Passionflower - a popular herb used to induce sleep, it has proven sedative properties.
Just indulge in one candy bar a while before bed and let nature do its thing.
Conclusion
Insomnia can make life very complicated, but there are many ways to manage it. Not only the tried and tested advice of our grandmothers, but also modern aids such as gummies with valerian and passionflower can help you get a restful night's sleep. These natural supplements, combined with a regular routine, relaxation techniques and good sleep hygiene, can be the ticket to a night of deep rest. And remember: Sleep is the key to physical and mental health, and its quality is worth fighting for! 🌙
Author: Pavla Skřivánková
Foto: AI
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