Chronic Insomnia Causes, Cures, Treatment, Management and Remedies

What is insomnia? How can you tell if it is a minor problem or a genuine case of insomnia that you may need to deal with to avoid some of the associated physical and mental problems that can develop? Having trouble sleeping can be extremely frustrating to the sufferer who may no know how to control it and alleviate the associated secondary concerns.

Insomnia is defined as the inability of a person to get to sleep, stay sleeping or some combination of both aspects of sleeplessness. Insomnia is, in its simplest form is quite common occasionally and affects most people some of the time. When describing your insomnia it is significant to recall that insomnia is not measured by counting the number of hours a person spends sleeping. Various people require less or more hours sleep. But insomnia is recognized by determining whether the individual feels refreshed and renewed after their night’s sleep. It is quality and effectiveness of sleep rather than quantity, though the hours you sleep is obviously part of it.

Insomnia can have many related complications
Insomnia can have many related health complications. See the details here. Source: Public Domain

Problems Related to Insomnia

When talking about the symptoms of insomnia it is important to recognize that insomnia itself is often a symptom of other condition affecting the individual. Therefore, bouts of insomnia can be experienced by someone who is under a lot of tension or stress, a change in their daily schedule or pattern of life, their dietary habits or personal status, all of which that may disturb the individual’s sleep patterns. There are many ailments which can cause insomnia without being associated with obvious causes such as pain.

When trying to find out if a person is experiencing insomnia or not, it is significant to identify some of the symptoms of insomnia as it takes its toll on the body, brain and the emotions.

All of these symptoms of insomnia can create added tension in the life of the individual as well as affecting those closest around them.

Sleeping Difficulties versus insomnia

Sleep difficulties can be very frustrating as many people keep themselves awake by worrying about going to sleep. Mild sleep difficulties can be treated or managed at home, but long-term sleep problems and insomnia may need professional treatment.

Insomnia is a symptom, not a disease. The notion of what constitutes ‘a good nights sleep’ differs broadly from individual to individual. While the average night’s sleep for a mature adult is generally about seven or eight hours, some people only require 4, while other like up to 10 hours or even more. This means that what appears to be insomnia to one individual might be regarded a good sleep by another person. Some individuals can also train themselves to function adequately with little sleep, either temporarily of permanently.

Trouble Sleeping is a Widespread Complaint

About 30 percent of people experience sleep problems or mild insomnia from time to time, but only about five percent require remedy for the condition. Short-term sleep problems are normally initiated by such things as stressful episodes, changes when and where you sleep and with whom, jet lag, use of drugs and stimulants such as coffee, tea and caffeinated drinks. Some acute health problems and stimulant medications can also cause insomnia. Normal sleep patterns usually come back after the causes are removed or the stressful period has been completed.

If a individual has experienced sleeping difficulties for more than a month, this is referred to as continual or chronic insomnia. There are numerous causes of continual insomnia. These include:

Keep Sleep in the Right Perspective

People who are victims of insomnia bouts are commonly discouraged or antagonise by it. Paradoxically, this emotional state contributes to keeping them awake. It helps to stop anticipating a set amount of sleep every night. Having less sleep than you are used to or think you need doesn’t generally cause any harm. Allow yourself to fall short of your perfect amount of sleep without getting troubled by it.

Home Remedies and Tips for Short-Term insomnia

Treatment for Long-Term Chronic insomnia

Insomnia that has persevered for years will require expert support and a lot of patience and perseverance. It might take a considerable amount of time to re-establish your usual sleeping patterns. Some of the methods utilised by sleep disorder clinics include such things as:

Where to get help for Sleep Problems and Insomnia

Things to Remember

10 Natural Remedies for Insomnia
10 Natural Remedies for Insomnia. Source: Public Domain

10 Natural Remedies for Insomnia

  1. Bananas - help with sleep problems
  2. Nutmeg - has sedative properties and is an excellent natural sleep aid. Add 1/4 teaspoon of nutmeg powder to a cup of warm milk or fruit juice.
  3. Apple Cider Vinegar and Honey - mix 2 teaspoons of organic apple cider vinegar and 2 teaspoons of honey in a glass of warm water. Drink it before bedtime.
  4. Warm Milk - is an excellent home remedy to relax your mind and body. You can use non dairy substitutes. Add 1/4 teaspoon of cinnamon powder to help you relax
  5. Fenugreek Juice - reduces anxiety and helps treat and prevent insomnia. Mix 2 teaspoons of the juice extracted from fenugreek leaves, with 1 teaspoon of honey.
  6. Cumin Seeds - can be used to induce sleep. Cumin oil, also has a tranquilizing effect. Mix one teaspoon of cumin powder with a mashed banana and eat it before
  7. Saffron - has mild sedative properties that help treat insomnia. Add two strands of saffron to a cup of warm milk and stir to imbibe the milk. Drink it at night before going to bed.
  8. Hot Bath or Shower - taking a hot bath or shower about two hours before going to bed can help treat insomnia. Allow the water to flow on the back of your neck and back of your head.
  9. Chamomile Tea - is a well-known natural home remedy for insomnia. Simply make a cup of chamomile tea to induce sleep and help you to relax. You can sweeten it with some honey which also has sleep inducing properties.
  10. Valerian Root - is a medicinal herb with sedative and relaxation properties. Mix 1/2 teaspoon grated valerian root and 1/2 teaspoon of nutmeg in 2 cups of hot water. Allow to steep for 15 minutes. Strain and cool before drinking.

The Fruit of the Mandragora an ancient remedy for Insomnia
The Fruit of the Mandragora an ancient remedy for Insomnia. Source: Public Domain
 Insomnia has many flow-on effects
Insomnia has many flow-on effects. Source: Source: Public Domain
Too much Time of on the Internet can ruin your sleep
Too much Time of on the Internet can ruin your sleep. Source: author
How much sleep do you really need
How much sleep do you really need. Source: author
Sleeping patterns change with age
Sleeping patterns change with age. Source: author
Poor attention span is a consequence of lack of sleep
Poor attention span is a consequence of lack of sleep. Source: author