Sleepless nights are more draining than overwork. ROSHANI DEVI tells you how you can deal with this serious but much negated medical condition with simple home steps
For ages, we have been fed on warm milk in the night. Ever wondered whyIJ It puts you to sleep with its sleep-inducing amino acid tryptophan which boosts the natural sedative serotonin in your brain. Mix in a little honey or a banana in the milk for better effect. The good carbs in the honey help transmit that hormone to your brain faster. The Vitamin B6 in banana converts tryptophan to serotonin faster.
Other than the milk, it is very crucial for an insomniac to stick to a sleeping schedule. Go to sleep and wake up at the same time. Called Cognitive Behaviour Therapy in medical jargon, it is said to train your body and mind to sleep faster and deeper. In a Harvard University study of 63 insomniacs, CBT was more effective than prescription sleeping pills as it improved sleep quality by 17 per cent. Practice CBT at home, by maintaining a sleep diary and banishing daytime naps.
If that’s too tedious, just ensure that your room has no light or sound disruptions. Remove ticking clocks, electronics that glow and those disturbing pings from your mobile. Draw the curtains to block outdoor lights. The recommended room temperature for sound sleep is between 17 to 20 degrees Celsius.
Also, do not forget your cup of herbal tea. Chamomile is best but valerian recommended too.
But nothing better than a warm luxurious bubble bath for a good night’s sleep. A study published in the Sleep journal found that women with insomnia who took a hot soak for around an hour slept much better. Keep the water temperature at 36° Celsius.