Sleeping pills are not remedy for sleeplessness. They are habit forming
and become less effective when taken continuously. They lower the I.Q.
and dull the brain. To overcome the problem, the older person should
adhere to a regular sleeping schedule, going to bed at a fixed time
each night and getting up at a fixed time each morning. Early to bed
and early to rise is a good rule. Two hours of sleep before midnight
are more beneficial than four hours after.
Research has shown that people with chronic insomnia almost invariably
have marked deficiencies of such key nutrients as B complex vitamins,
and Vitamin C and D as also calcium, magnesium, manganese, potassium
and zinc. The sleep mechanism is unable to function efficiently unless
each of these nutrients is present in adequate amounts in the diet.
A balanced diet with simple modification in the eating pattern will go
a long way in the treatment of insomnia. Such a diet should exclude
white flour products, sugar and its products, tea, coffee, chocolate,
cola drinks, alcohol, fatty foods, fried foods, foods containing
additives, excessive use of salt and strong condiments.
In the modified eating pattern, breakfast should consist of fresh and
dried fruits, seeds and milk or yogurt. Of the two main meals, one
should consist of a large mixed salad of raw vegetables and the other
should be protein based. A cup of milk sweetened with honey at bedtime
is helpful as the amino-acid tryptophan contained in milk induces sleep.
Certain home remedies have been found beneficial in the treatment of
insomnia. One of the most effective of these remedies is the use of
lettuce. The juice of this plant has been likened in effect to the
sedative action of opium without the accompanying excitement. The seeds
of lettuce in decoction form are also useful in insomnia.
The mixture of bottle gourd juice and sesame oil acts as an effective
medicine for insomnia. It should be massaged over scalp every night.
The cooked leaves of bottle gourd taken as a vegetable are also
beneficial in the treatment of this disease.
A tea made from aniseed is valuable in sleeplessness. This tea is
prepared by boiling about 375 ml. of water in a vessel and adding a
teaspoon of aniseed. The water should be covered with a lid and allowed
to simmer for 15 minutes. It should then be strained and drunk hot or
warm. The tea may be sweetened with honey and hot milk may also be
added to it. This tea should be taken after meals or before going to
bed.
Another effective remedy for insomnia is the use of honey. It has
hypnotic action in bringing sound sleep. It should be taken with water,
before going to bed, in doses of two teaspoons in a cup of water.
People generally fall asleep after taking honey.
Controlled breathing is a great help in inducing sleep. The method is
to lie on your side in bed and then take three deep breaths expanding
the abdomen completely. Then hold your breath as long as you can. Next,
take three more breaths and repeat the breath-holding. While you hold
breath, carbon dioxide accumulates in the body and induces natural
sleep.
Regular active exercise during the day and mild exercise at bedtime
enhances the quantity and the quality of sleep. Exercise stimulates the
elimination of lactic acid from the body which co-relates with stress
and muscular tension. Regular exercise also produces hormonal changes
which are beneficial to the body and to the sleep pattern. Walking,
jogging, swimming are all ideal exercises.
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