How to sleep fast . . . No more Insomnia

                     INSOMNIA

Insomnia is the complaint of repeatedly

finding it difficult to fall asleep

failing to stay asleep

waking earlyfeeling that your sleep is non‐restorative/not refreshing

or any combination of the above.

The diagnostic criteria for insomnia requires that the disturbance of sleep occurs on most nights and,importantly, that it leads to adverse daytime consequences i.e. you feel sleepy during the day, feel your work performance suffers, etc. Therefore, you almost certainly don't suffer from insomnia if you feel awake, vital, and healthy during the day, whatever your sleep pattern.

Different Types of Insomnia

 Insomnia is a medical diagnosis with specific diagnostic criteria, which means that many people who are sleeping poorly or feeling a bit jaded during the day 

– who consider that they are suffering from insomnia

– strictly speaking are not.

There are three specific types of insomnia and although most people think that insomniacs have a problem falling asleep the prevalence of each type of insomnia is roughly equal, (of course it is possible to sufferfrom a combination of them):

1. Sleep‐onset insomnia. This is where there is a difficulty in falling asleep. On average most peoplewithout a sleep problem take less than 20 minutes to fall asleep after turning the light off, regularly

taking more than 30 minutes to fall asleep on the majority of nights would be considered a problem.

2. Sleep‐maintenance insomnia. This is where there is a problem staying asleep i.e. you repeatedly wake up during the night. You wake momentarily many times during sleep to check that all is right

with the world; but such awakenings are very short and you are not aware of them. However, the person with sleep maintenance insomnia wakes during the night and then finds it difficult to get back to sleep. Anxiety is a common cause of sleep maintenance insomnia but it can also be due to other medical reasons such as pain or nocturia (repeatedly getting up to go to the toilet during the night). When assessing sleep‐maintenance insomnia it is important to be aware of what wakes you up and what then keeps you awake e.g. you may wake needing to pee but once you have emptied your bladder it may be pain or anxiety that keeps you from falling back to sleep

3. Early morning waking. This is where you wake earlier in the morning than you wish and cannot then fall back to sleep. This type of insomnia is commonly linked to depression but may also be related to

the changes in our circadian rhythm that occur naturally as we get older.

Generally young people most commonly suffer from difficulty falling asleep (sleep‐onset insomnia),

whereas older people more commonly have problems with waking during the night or early in the morning (NB as we get older our sleep naturally becomes lighter and thus more easily disturbed so problems sleeping are not necessarily indicative of insomnia in the elderly).

Insomnia can last for days, months, or even years. Short‐term insomnia lasts up to four weeks, and by its very nature resolves itself with time, and without the need for medical intervention. Chronic insomnia lasts for more than four weeks.

Find Out Why You Can't Sleep A small number of people suffer from chronic insomnia for no discernible reason. However, for the majority of sufferers their insomnia is a symptom of another problem. There are numerous causes of insomnia, some more obvious than others. Some causes you can remedy

yourself, while others need to be addressed by your GP. Insomnia can be linked to psychological factors, sleep environment, and lifestyle factors, as well as medical conditions, prescribed and recreational drugs, and sleep‐related disorders. Below are some of the problems that can cause disturbed sleep. If you have been suffering from poor sleep and you suspect that it is due to one or more of the following then you

should discuss your sleep with your GP.

Physical Medical conditions. Insomnia can be caused by a number of underlying physical conditions,

such as heart disease, respiratory disease, neurological disease, joint or muscle problems, gastrointestinal disease or chronic pain. If your sleep is disturbed by physical illness then it is

possible that the effective treatment of the physical condition may, by itself, improve sleep. However, some treatments may have side effects that could actually make your sleep worse, so make sure you mention that you are having problems sleeping to your doctor, particularly if this occurs when starting

a new medication. Mental health problems. Mental health problems such as stress, anxiety, depression, schizophrenia, bipolar disorder, and dementia are also linked to disturbed sleep. Again, treatment of the primary

condition may lead to improved sleep.

Medications. Many prescribed and over‐the‐counter medicines can also cause insomnia, including some antidepressants, some epilepsy medicines, medications for high blood pressure, hormone treatments, non‐steroidal anti‐inflammatory drugs, and some medicines for asthma. If you are having problems sleeping it is important that you check with your GP the possible effects on sleep of any medications that you are prescribed. This is especially so if you are taking a number of different

medications. Withdrawal from some medications, including antidepressants and sleeping pills, can lead to sleep problems. There are a number of lifestyle/environmental problems that can disturb sleep. If you take a moment to reflect it should be pretty clear if your sleep is being disturbed by your lifestyle or your environment. In reality you should try to address these issues yourself. You should not expect your GP to use their time and resources trying to sort out something that is not a medical problem, nor should you go to your GP asking for sleeping pills because you cannot be bothered to adopt more sleep conducive behaviours.

Natural recipe for insomnia

1.banana peel  tea : boil banana peels and drink it, will help you to relax and fall sleep after rich intake of potassium.

2.Lemon honey cinnamon tea : boil water with cinnamon and with 2 tea spoon of honey.