Insomnia is a sleeping disorder that affects many people worldwide. Anyone can have problems sleeping, right? Insomnia is characterized by difficulty falling asleep, inability to stay asleep, difficulty to continue sleeping when you wake up in the middle of the night, and early morning awakening.


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This sleeping disorder can occur at any age, but its frequency increases over the years. According to statistics, more the 60 percent of the population, older than 60 years of age, suffers from some form of insomnia.

Even though this disorder is not painful nor life-threatening, it’s still considered a serious problem. It’s usually linked to fatigue, increased nervousness, irritability, difficulty concentrating, and lack of energy.

In the long run, insomnia can cause many negative consequences to the overall human health.

Types Of Insomnia

Health experts divide this sleeping disorder into primary and secondary.

Primary insomnia is not associated with other health problems and changes. When this is the case, your sleep problems are usually associated with noise, strong light, watching TV, playing video games, caffeine consumption, changing beds, stress, and the like.

Secondary insomnia occurs as a side effect of various mental and physical illnesses. The most common causes include depression, anxiety, asthma, apnea, diabetes, arthritis, heart disease, etc.

The inability to sleep can also be classified into acute and chronic.

Acute or short-term insomnia is relatively common. It occurs occasionally and lasts for one or only several nights. It can be caused by stress, time changes, caffeine, nicotine, alcohol consumption, migraine attacks, heartburn, PMS, and the like.

Insomnia is diagnosed as chronic in cases when it occurs frequently and lasts for a longer period.

How To Prevent Insomnia
Avoid Stimulants

Caffeine, nicotine, alcohol, carbonated drinks and even some types of tea are stimulants that can impair your sleep and contribute to insomnia. If you have sleep problems, then you should reduce or completely avoid these stimulants.

Types of tea that promote sleep are fennel, chamomile, and lavender. However, green tea and black tea are stimulants, and you should avoid drinking them before bedtime.

Good Nutrition Plan

Your diet can negatively affect your sleep. You should definitely avoid late meals.

If, however, you cannot resist a snack in the late hours, choose fruits like apples, cherries, and bananas. Avoid heavy foods, as their digestion will impair the quality of your sleep.

Spicy and acidic foods can cause heartburn, which is also a common cause of restless and intermittent sleep.

During the day, eat foods rich in magnesium and vitamin B complex, as they can help you relieve stress, nervousness, restlessness, and irritability. Also, increase the intake of tryptophan, an amino acid that promotes the production of natural melatonin and serotonin. These are hormones that the human body produces at night, and contribute to a better quality of sleep.

Increase Physical Activity

Regular physical activity will help you eliminate the symptoms of insomnia, and contribute to easier digestion and solid sleep. Especially if done in nature, on fresh air. 30 minutes of exercise per day should be enough for good quality sleep and better health, don’t you think?

But, avoid exercising before bedtime, as you could get the opposite effect. Also, keep in mind that you should feel the full effect of physical activity on your sleep in about a month.

Get Rid Of Your Bad Habits

Get rid of the modern technology around your bed. For sure we can link insomnia to late night TV watching, playing video games, using computers, tablets, and smartphones.

Use Nutmeg

According the Ayurveda medicine, nutmeg is a natural remedy for sleeping disorders. This spice contains myristicin, an organic compound that acts as a powerful sedative and prevents the production of enzymes caused by stress.

Mix 1/4 teaspoon of ground nutmeg spice and 1 teaspoon of honey, and consume the mixture half an hour before bedtime. You can also combine it with a glass of warm milk or lukewarm water.

But, before taking nutmeg, you should take the following into account:

– Take it in moderation. Don’t exceed the recommended intake of 1/4 teaspoon.
– In high measurements, it can cause hallucinations and toxicity.
– It is not recommendable for pregnant women and children.
– It can have unwanted reactions when mixed with certain medications. Thus, you should always consult your doctor before you start with consumption.

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