{"id":1388,"date":"2021-12-27T12:00:38","date_gmt":"2021-12-27T11:00:38","guid":{"rendered":"http:\/\/naturallybalanced.devversion.pl\/?p=1388"},"modified":"2023-04-03T15:40:49","modified_gmt":"2023-04-03T13:40:49","slug":"how-to-deal-with-insomnia","status":"publish","type":"post","link":"http:\/\/naturallybalanced.devversion.pl\/en\/how-to-deal-with-insomnia\/","title":{"rendered":"How to deal with insomnia"},"content":{"rendered":"\n<p><em>Date of the last update: 27.12.2021<\/em><\/p>\n\n\n\n<p>Insomnia affects an increasing number of people. Although sleep problems are not counted as diseases, they negatively affect the human body. There are natural ways to ensure sound and healthy sleep, and their power can heal the body, mind and soul.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Table of Contents:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong><a href=\"http:\/\/naturallybalanced.devversion.pl\/en\/how-to-deal-with-insomnia#insomnia-causes-classification\">Insomnia &#8211; causes and classification<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"http:\/\/naturallybalanced.devversion.pl\/en\/how-to-deal-with-insomnia#insomnia-symptoms\">Insomnia &#8211; symptoms<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"http:\/\/naturallybalanced.devversion.pl\/en\/how-to-deal-with-insomnia#natural-remedies\">Natural remedies for Insomnia<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"http:\/\/naturallybalanced.devversion.pl\/en\/how-to-deal-with-insomnia#diet-vs-insomnia\">Diet versus Insomnia<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"http:\/\/naturallybalanced.devversion.pl\/en\/how-to-deal-with-insomnia#herbs-for-sleep\">Herbs for sleep disorders<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"http:\/\/naturallybalanced.devversion.pl\/en\/how-to-deal-with-insomnia#aromatherapy-sleep\">Aromatherapy for a good night&#8217;s sleep<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"http:\/\/naturallybalanced.devversion.pl\/en\/how-to-deal-with-insomnia#meditation-for-insomnia\">Meditation for Insomnia<\/a><\/strong><\/li>\n<\/ol>\n\n\n\n<p><strong>You can read this article in 4 minutes.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Insomnia &#8211; causes and classification<a id=\"insomnia-causes-classification\"><\/a><\/h2>\n\n\n\n<p>The definition states that Insomnia is a sleep disorder that leads to a situation when a person gets less sleep than they actually need. There are<strong> different types of Insomnia<\/strong> depending on how long it lasts:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>casual Insomnia<\/strong> (<strong>up to a few days)<\/strong><\/li>\n\n\n\n<li><strong>short-term Insomnia (less than 3 months)<\/strong><\/li>\n\n\n\n<li><strong>long-term Insomnia (more than 3 months).<\/strong><\/li>\n<\/ul>\n\n\n\n<p>There are various causes of Insomnia, including strong emotions (stress), diseases, change of sleeping habits or a sleeping place. The following causes are responsible for chronic Insomnia: mental disorders, use of psychoactive substances and somatic diseases (e.g., hypertension, long-term pain, as well as apnoea).&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Insomnia \u2013 symptoms<a id=\"insomnia-symptoms\"><\/a><\/h2>\n\n\n\n<p>Insomnia affects everyone, sometimes sporadically, while at other times, these are frequent problems falling asleep. It is estimated that between 30 and 50% of adults experience <strong>symptoms of Insomnia<\/strong>, such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>difficulty falling asleep<\/strong><\/li>\n\n\n\n<li><strong>waking up too early in the morning<\/strong><\/li>\n\n\n\n<li><strong>poor quality sleep<\/strong><\/li>\n<\/ul>\n\n\n\n<p>These symptoms often lead to a poor sense of well-being and interfere with the body&#8217;s normal functioning during the day. We can talk about Insomnia if they occur at least three times a week for a month. The degree of Insomnia is determined by the duration and frequency of these symptoms and the degree to which they affect the person&#8217;s everyday life.&nbsp;<br><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1020\" height=\"610\" src=\"http:\/\/naturallybalanced.devversion.pl\/wp-content\/uploads\/2021\/12\/insomnia-symptoms.png\" alt=\"\" class=\"wp-image-1389\" srcset=\"http:\/\/naturallybalanced.devversion.pl\/wp-content\/uploads\/2021\/12\/insomnia-symptoms.png 1020w, http:\/\/naturallybalanced.devversion.pl\/wp-content\/uploads\/2021\/12\/insomnia-symptoms-600x359.png 600w, http:\/\/naturallybalanced.devversion.pl\/wp-content\/uploads\/2021\/12\/insomnia-symptoms-300x179.png 300w, http:\/\/naturallybalanced.devversion.pl\/wp-content\/uploads\/2021\/12\/insomnia-symptoms-768x459.png 768w, http:\/\/naturallybalanced.devversion.pl\/wp-content\/uploads\/2021\/12\/insomnia-symptoms-23x14.png 23w, http:\/\/naturallybalanced.devversion.pl\/wp-content\/uploads\/2021\/12\/insomnia-symptoms-280x167.png 280w\" sizes=\"(max-width: 1020px) 100vw, 1020px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Natural remedies for Insomnia<a id=\"natural-remedies\"><\/a><\/h2>\n\n\n\n<p>You can beat Insomnia by applying some effective traditional and natural ways to calm down and relax. Just reach for the gifts of nature, that is, nutrients (diet), herbs and essential oils. In addition, it is worth considering methods for the mind and soul because a person is much more than a body.<\/p>\n\n\n\n<p><strong>Check out also:<\/strong> <a href=\"http:\/\/naturallybalanced.devversion.pl\/en\/melatonin-alternatives\/\">Melatonin for sleep \u2013 what to replace it with?<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Diet versus Insomnia<a id=\"diet-vs-insomnia\"><\/a><\/h2>\n\n\n\n<p>The foods that are on your plate, along with the timing of your meals, affect the time and quality of your sleep. Poor eating habits, excessive coffee and alcohol drinking and eating irregular meals high in sugar and trans fats cause problems with falling asleep and makes you wake up during the night. To calm your body and make it easier to fall asleep, you need to reach for nutrients, as they are natural medicines in the fight against Insomnia. You should introduce omega 3 fatty acids into your diet, abundantly found in flax oil and fatty fish: salmon, mackerel and sardines. The diet should be varied and contain products rich in vitamins and minerals \u2013 mainly magnesium and iron. Thus, it is worth eating wholesome dairy products, lean meat, wholemeal products, rice, vegetables and fruit, e.g. bananas, apricots. The last meal should be easy to digest and eaten a few hours before you go to bed.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Herbs for sleep disorders<a id=\"herbs-for-sleep\"><\/a><\/h2>\n\n\n\n<p>Plants with sedative and sleep-enhancing effects can be an alternative to commonly used synthetic drugs. Herbal tea will help you to calm down and sleep through the night. Herbs recommended for sleep problems include valerian, St. John&#8217;s wort, lemon balm, passionflower, chamomile and hops. An infusion of the herbs drunk in the evening is a natural remedy for healthy sleep.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Aromatherapy for a good night&#8217;s sleep<a id=\"aromatherapy-sleep\"><\/a><\/h2>\n\n\n\n<p>Insomnia is effectively reduced by essential oils. A bath with herbal scents will help you relax, unwind and fall asleep. Essential oils can also be diffused in the room using ultrasonic diffusers or scent chimneys. Reach for lavender oil, which is used in states of nervous tension, anxiety and Insomnia. Its calming effect is probably induced by the influence of the oil&#8217;s components on GABAA receptors, which inhibit neuronal activity. Other oils with beneficial effects on sleep include rosemary, sandalwood, valerian, geranium, marjoram, and rose. Aromatherapy, i.e. treatment with scents and essential oils, is becoming increasingly popular. It is worth appreciating the power of natural scents in order to enjoy a long and peaceful sleep.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Meditation for Insomnia<a id=\"meditation-for-insomnia\"><\/a><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"http:\/\/naturallybalanced.devversion.pl\/wp-content\/uploads\/2021\/12\/meditation-for-insomnia-1024x576.jpg\" alt=\"\" class=\"wp-image-1391\" srcset=\"http:\/\/naturallybalanced.devversion.pl\/wp-content\/uploads\/2021\/12\/meditation-for-insomnia-1024x576.jpg 1024w, http:\/\/naturallybalanced.devversion.pl\/wp-content\/uploads\/2021\/12\/meditation-for-insomnia-scaled-600x338.jpg 600w, http:\/\/naturallybalanced.devversion.pl\/wp-content\/uploads\/2021\/12\/meditation-for-insomnia-300x169.jpg 300w, http:\/\/naturallybalanced.devversion.pl\/wp-content\/uploads\/2021\/12\/meditation-for-insomnia-768x432.jpg 768w, http:\/\/naturallybalanced.devversion.pl\/wp-content\/uploads\/2021\/12\/meditation-for-insomnia-1536x864.jpg 1536w, http:\/\/naturallybalanced.devversion.pl\/wp-content\/uploads\/2021\/12\/meditation-for-insomnia-2048x1152.jpg 2048w, http:\/\/naturallybalanced.devversion.pl\/wp-content\/uploads\/2021\/12\/meditation-for-insomnia-23x13.jpg 23w, http:\/\/naturallybalanced.devversion.pl\/wp-content\/uploads\/2021\/12\/meditation-for-insomnia-280x157.jpg 280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Meditation is an interesting yet effective way to deal with sleep problems. There are several techniques for meditating, which include controlling the breath, focusing on an object and counting backwards. Popular Buddhist meditation focuses on transforming negative events and thoughts through the power of compassion. There are also many well-known techniques for meditation in movement, which include tai chi and yoga. Meditation relaxes and improves your mood, making it easier to fall asleep.&nbsp;<\/p>\n\n\n\n<p>A good movie or an interesting book can also be a remedy for Insomnia.&nbsp;<\/p>\n\n\n\n<p>Sometimes Insomnia requires medication. Still, it is worth applying natural treatment that embraces the gifts and powers of Mother Nature.<\/p>\n\n\n\n<p><em>Sources:<\/em><\/p>\n\n\n\n<p><em>Dobros N.,&nbsp; Zio\u0142a o dzia\u0142aniu uspokajaj\u0105cym i przeciwdepresyjnym, Post\u0119py Fitoterapii, 2017; 18(3)<\/em><\/p>\n\n\n\n<p><em>Mat\u0142awska I. Chinony. Terpeny. Olejki eteryczne. Farmakognozja. Ed. UM, Pozna\u0144 2008;<\/em><\/p>\n\n\n\n<p><em>Siemi\u0144ski M. i in., Diagnostyka i terapia bezsenno\u015bci w praktyce og\u00f3lnolekarskiej; Forum Medycyny Rodzinnej 2018, vol. 12, no. 6.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Insomnia affects an increasing number of people. Although sleep problems are not counted as diseases, they negatively affect the human body. There are natural ways to ensure sound and healthy sleep, and their power can heal the body, mind and soul.<\/p>\n","protected":false},"author":4,"featured_media":1393,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[43,44],"tags":[],"class_list":["post-1388","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body-and-mind","category-psychology"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Deal with Insomnia - Ways | Naturally Balanced<\/title>\n<meta name=\"description\" content=\"How to deal with insomnia? We have some natural ways for you that will help you. 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