You find yourself staring at the ceiling while many thoughts run through your brain? Yes, this is what happens when a person has sleepless nights. It is indeed an agony to not get an adequate amount of sleep because the body is tired from all day’s hectic schedule.
But for some people, insomnia(1) and their inability to fall asleep at night lead to several health hazards. Although it might not seem to be big of an issue, sleeplessness now has become one of the most common problems.
However, after a few days of this turmoil, this problem starts to interfere in one’s daily routine and affects the quality of living and deteriorates the overall health condition. People who have insomnia often have trouble to concentrate at work. These people struggle every day to fall asleep, and yet they are left with no sleep at night.
What Is Insomnia?
Most of the people who are suffering from sleepless night often end up thinking that they have insomnia. Insomnia is the difficulty to fall asleep even when the person has the chance of doing it.
These people are often dissatisfied with their sleep, and experience one or more symptoms such as difficulty in concentration, mood swings, low energy level, fatigue, and poor work performance.
Insomnia generally gets characterized according to its duration—Acute insomnia(2) and chronic insomnia. People who have acute insomnia face this peril because of stress or any change.
Often after receiving bad news or palpitation about next day’s exam, or the anxiety to reach deadline can lead to acute insomnia which stays for a brief span and gets resolved without any medication.
However, people who have chronic insomnia face the disruption of sleep over a prolonged period such as a few days or months. It happens because of unhealthy sleeping habits, change in environment, a clinical disorder, changing work shifts, changes in medication, etc.
Sleeping disorder can occur as a result of several factors both mental and physical. A person may face difficulty in sleeping due to medical conditions such as:
- Chronic pain
- Nasal problems
- GI problems like reflux
- Hyperthyroidism and similar endocrine problems
- Lower back pain
- Mental and neurological problems
Some of the main symptoms are:
- Poor Memory
- Increased accidents
- Difficulty in concentrating or focusing
- Mood Swings
- Low energy levels
Now that we know what insomnia is, its causes and symptoms, we must also know about this unique spice, which can help you cure it naturally and effectively by consuming just 1/4th of it.
[Read: Herbal Tea for Insomnia]
Super Spice That Can Help You Sleep Better
As negligible as it might seem, insomnia can become frustrating when it occurs for a prolonged time. But there is an incredible spice, a pinch of which can be effective in treating insomnia. It is the popular spice known as nutmeg which has endless health benefits.
Nutmeg can aid in soothing indigestion, boosting skin health, relieving pain, detoxifying the body, improving blood circulation and strengthening the immune system. This spice also contains some amount of sedative which is beneficial for those who have insomnia.
Purchasing dried nutmeg powder from the store may not have the same result as the fresh ground nutmeg at home. Grind the nutmeg and consume a ¼ teaspoon of this spice by dissolving it in warm water.
For best results, it is perfect for consuming it 4-5 hours before bedtime. However, it must not be consumed more than a pinch as it contains toxins. Having it in an inadequate amount can lead to hallucination.
Here are a few other ways to use the wonderful nutmeg spice for the cure of insomnia and sleeplessness.
Nutmeg and Honey Mix
Combine a pinch of powdered nutmeg spice with a teaspoon of raw honey into a sweet and spicy paste. Eat the paste at least 15-20 minutes before retiring for the day. The concoction will work wonders for your health by inducing sleep and restfulness.
Nutmeg tea is an excellent cure for insomnia. Crush the nutmeg and add it to a cup of water. You can also add a teaspoon of nutmeg powder to the cup of water with gentle stirring until the powder dissolves completely. Put the water on the boil and then take it off the flame after a few minutes.
Strain the nutmeg tea into a cup and drink it with slow sips before going to bed at night. The tea will soothe your fatigue away and induce a sense of calmness and relaxation in your mind which will help you sleep at night.
Milk and Nutmeg Mix
If you like a cup of warm milk before going to bed at night, then remember to add a teaspoon of nutmeg powder to it and stir well before drinking. The blend of milk and nutmeg is incredibly beneficial for the cure for sleep disorders.
Amla Juice and Nutmeg
Add a teaspoon of nutmeg powder to a glass of freshly pressed amla juice with gentle stirring. Drink the mixture right after dinner for healthy digestion and sound sleep.
Other Lifestyle Changes That Can Help You Cure Insomnia
Apart from consuming a pinch of nutmeg daily, there are some other lifestyle changes which can aid in fighting insomnia such as a relaxing bedtime routine and a peaceful, comfortable sleeping environment.
Opt for a Cool, Dark, and Quiet Bedroom
External factors in the bedroom such as an uncomfortable mattress or pillow, too much of light penetration, chilled or super-hot room, outside noise, etc. can interfere with one’s sleep.
Thus it is best to use an eye mask for blocking the light, switch on or off the ac or fan to make the bedroom comfortable and to use various mattress and pillows to have a peaceful sleep.
Follow a Stringent Sleeping Schedule
For good sleep, it is essential to set the biological clock while going to bed at a particular time and following it daily. It will induce the brain to follow a sleep rhythm and can help in getting rid of insomnia.
Switch off All Electronic Devices an Hour Before Bedtime
Fidgeting with the phone or watching TV during bedtime renders sleep disorder as the blue light emitted from these screens disturbs the production of melatonin in the body and hinders the sleep. So 1-hour prior to bedtime, it is a must to switch off all electronic devices and listen to soft music or read a book to push oneself to sleep.
Avoid Stressful Activities Before Bedtime
Anxiety and stress can adversely affect the process of falling asleep. Therefore it is best to avoid situations such as checking messages on social media, getting into an argument with family or spouse or panicking about next day’s work, etc.
Avoid Taking Naps
It is best to avoid cat sleep before bedtime as it delays the process of falling asleep and render sleepless night.
Limit the Consumption of Liquid
Don’t drink gallons of water before bedtime. It creates an urge to go for urination every hour, which in turn disturbs a peaceful sleep at night.
Avoid Alcohol Consumption at Night
Consuming alcohol at night often creates an urge to wake up in the middle of the night due to excessive thirst or an urge to visit the bathroom frequently.
Avoid Caffeine and Big Evening Meals
Drinking too much caffeine before bedtime can interfere with the sleep-inducing process. Therefore it is best to have it 6 hours before bedtime. Also having a heavy dinner with rich food 2 hours prior to bedtime can cause trouble in the stomach, heartburn, acidity, and keep a person awake all night.
People who have insomnia can either have difficulty in falling asleep, maintaining a sound sleep, or wake up early in the morning. The treatment for this, however, includes medical treatment, along with psychological and behavioral changes.
Insomniac people can also follow certain relaxation technique to soothe their body. It includes abdominal breathing which not only involves the chest but the ribcage, lower back and belly. Taking deep and full breath through the nose and mouth can help in relaxation.
Besides, there is the progressive muscle relaxation technique which can induce sound sleep. For this, a person needs to start with feet and tense the muscles as firm and tight as they can hold it till ten counts.
Lastly, they can resort to mindfulness meditation in which they focus on natural breathing and relax the mind from all worries and tensions.