Insomnia

Insomnia is the ability to fall asleep or to stay asleep for a sufficient amount of time during regular sleeping hours. Adults need 7-8 hours of sleep, on average, but people need less as they get older, and elderly people may need as little as 5-6 hours. An occasional sleepless night won’t do any harm, although feeling tired the next day. It is often caused due to stress, anxiety, or depression and may leave person continually tired, irritable, and unable to concentrate. Constipation, dyspepsia, overeating at night, excessive intake of tea or coffee, smoking, and going to bed hungry are among the other causes. Often, worrying about falling asleep is enough to keep one awake. Physical symptoms such as pain, breathing problems, and hot flashes, and some medicines, can also disturb sleep. 

Home Remedies

• Take a glass of milk, sweetened with honey (with or without a pinch of
     nutmeg) every night half an hour before bedtime.

• Eat 10 to 20 cherries daily which is good for mental fatigue and stress, 
     both of which can contribute insomnia.

• Drink 1 cup of tomato juice with 2 teaspoons of natural sugar and a pinch
     of nutmeg at around four or five in the afternoon.

• Massage gently using sesame oil or brahmi oil on the scalp and the soles
     of the feet before going to bed for few minutes.

• Try inhaling lavender oil, or add it to a warm bath before bedtime.

• Try putting a bag of dried lavender or some drops of lavender oil on a
     tissue inside your pillowcase.

• Drink a cup of chamomile tea at bedtime which will encourage sleep.

Do's

• Go to bed and get up at the same time of day seven days a week.
• Take a hot bath or shower at bedtime which will promote sound sleep.

• Practice relaxation exercises shortly before bedtime.
• Leave your worries at the bedroom doorstep. 

• Do meditation.
• Eat lightly if prone to heartburn or gastroesophageal reflux. 

• If you can't fall sleep within 30 minutes, get out of bed, go to another
     room, and read. Don’t watch TV.

Don’ts

• Avoid coffee, tea, cola, alcohol, and smoking.

• Don’t eat a heavy or rich meal less than 3 hours before going to bed.

• Don’t take naps during the day, even if feeling tired.

 See Doctor                                    

• If feel depressed.

• Physical symptoms are preventing sleep.

• If still cannot sleep after trying the above measures.