It can be frustrating to spend hours in the dark, staring at the ceiling while your spouse, relatives or housemates sleep soundly away.
Insomnia is difficult to deal with, but it’s a common condition that affects millions of people around the globe. Studies indicate that lack of sleep affects about a third of all adults. Some experts believe that insomnia may even cause depression or anxiety, and not the other way around.
Finding a way to deal with this condition of sleeplessness can also change other aspects of a person’s life. Listed here are three types of insomnia with a simple cure you can try out, as recommended by a massage school in London.
Types of Insomnia
- Transient insomnia — The effects of this form of sleeplessness are temporary and only last for a few nights.
- Short-term insomnia— With this form of insomnia, the individual has trouble sleeping for approximately one to three weeks. It is often associated with stress. Individuals who have short-term insomnia are able to sleep normally once the source of the stress has been found and dealt with.
- Chronic insomnia — Characterized by difficulty sleeping for a period of more than three weeks.
The 12-minute Cure
Some practitioners of Kundalini yoga have testified about the effectiveness of this form of meditation when it comes to treating insomnia. In one experiment, participants were instructed to practice deep breathing exercises every day for the next eight weeks. The 12-minute breathing exercise is practiced about an hour before the individual intends to sleep. Individuals are instructed to pay attention to their breathing, especially when their mind begins to wander.
Kundalini yoga is characterized by a mix of meditation, dynamic breathing and movement. The goal is to enhance consciousness and physical vitality. For 12 minutes, participants assume a seated position. With an erect but relaxed spine, individuals monitor their breathing and maintain a specific ratio between inhaling and exhaling air.
A sample exercise involves the following steps:
- For the first three minutes, you do slow yet deep abdominal breathing.
- Between the third and fifth minute, extend your arms to about 60 degrees. The palms must face towards the center.
- From the fifth up to the seventh minute, extend your arms horizontally. Your wrists should be straight while palms stay as flat as possible.
- After the seventh minute up to the ninth, push your palms together while keeping them at level with your arms.
- For the last two to three minutes, place your palms at rest on your lap. Both palms must face upward with one on top of the other, with the right placed over the left and both thumbs touching each other.
Natural Remedies for Insomnia
The market for sleeping pills has changed significantly over the years. In 2010, the market had a value of $30 billion in the US alone. However, several studies showed that taking medication rarely offered a boost in the quality or amount of sleep a person gets.
Instead of taking medication, you can try out the following natural remedies:
- Place three liters of water in a pot and bring it to a boil. While it is boiling, add some chopped oregano. Wrap a piece of wool around the pot then leave it to cool for an hour. Strain the liquid. Drink the oregano liquid for the rest of the day.
- Mix a cup of pumpkin juice with two tablespoons of honey and bring it to a boil for 20 minutes. Drink about a quarter of a cup of the liquid approximately half an hour before having your meals.
- An alternative is to mix one and a half cups of water with a tablespoon of chamomile. Boil the mixture for 30 minutes. Drink half a cup before each meal. Other than for insomnia, this mixture is also known to be effective in treating migraines.
- Take a warm bath in the evening. In a tub of warm water, add 50 ml to 100 ml of Valerian oil. Keep your bath short, between 10 and 12 minutes.
- During dinner, have two to three cloves of garlic. Garlic can also improve your health and autoimmune system. By eating garlic, you are also protecting yourself against bouts of flu.
- After your bath, dry your hair with a warm towel. Use the towel to create a turban on your head. Do not use a hair dryer.
- If a rush of blood in your head affects your sleep, you can apply a bit of mustard on your calves. At the same time, mix a tablespoon of honey with a glass of brine taken from pickled cucumbers. Drink this liquid.
There are three types of insomnia, but a plethora of reasons why a person would have trouble sleeping. By going for a more natural method of treating your insomnia, you won’t have to worry about any negative side effects associated with taking medication.
Marc Innes is the Owner and Principal of the School of Natural Therapies, a training school for Massage & Holistic Therapies located in London. Marc, began his career in the NHS, working in a number of managerial and training roles within the Ambulance Service in London. Marc spent much of that time educating and coaching medical staff. Over time he developed an interest in all things complementary to Allopathic Medicine, in particular, Reiki Healing, which along with EFT, which culminated in Marc running a successful teaching and ‘energy healing’ practice. Marc is passionate about the massage and complementary therapy industry.