Honey for sleep - a home remedy for fighting insomnia.

In today's hurried times and the enormity of stimuli surrounding us from everywhere, one of the more common problems affecting many of us, regardless of age, is the problem of insomnia. Probably every one of us, at least once in their life, has encountered a situation where they returned home after a hard day, thinking only about meeting their bed, and the desired sleep, despite fatigue-did not come. 

But what actually is the mentioned disorder, which is now considered one of the diseases of civilisation? How to prevent it, how to treat it and finally, how can our favourite honey help us in this often unequal struggle? What actually is honey for sleep and can eating even a teaspoon of honey before bed, really help us with anything?

TABLE OF CONTENTS:

1. Insomnia-what is it actually?
2. What causes insomnia and what are its types?
3. Insomnia-first symptoms and what next?
4. How to fight insomnia? Treatment, pharmacology.
5. Home remedies for fighting insomnia.
6. Honey for sleep- which honey is best?
7. Honey for insomnia- how to use it?
   
   

1. Insomnia- what is it actually?

People suffering from this disorder complain about difficulties in falling asleep, maintaining sleep, waking up too early in the morning or simply poor quality sleep that does not give us the rest we so need. It is said that for these symptoms to be widely treated as abnormal, our sleep disturbances must lead to worse well-being or simply hinder our functioning during daily activities and duties. “Additionally, they should occur for at least one month, three times a week or more often”- says in his work on the problem of insomnia, dr hab. n. med. Adam Wichniak from the Institute of Psychiatry and Neurology in Warsaw.

How big a problem of insomnia we are struggling with, we are therefore able to determine objectively by observing the symptoms and their frequency and to what extent they affect our daily life. To recognise insomnia, we do not have to examine the quality of our sleep itself (which we can increasingly check independently using popular applications), or undergo specialist tests. In this case, the best and simplest method will simply be our observations and subjective feelings. We hope that we have managed to outline in a fairly accessible way what insomnia is and help in determining whether this problem concerns us.

2.  What causes insomnia and what are its types?

As we can read in the works of the institute (source 1) dealing with this condition, sleep disorders are divided primarily into those that are closely related to diseases of the nervous system and those not always related to it. We also distinguish such types of insomnia, which occur spontaneously and those that accompany other diseases. From our practical point of view, however, the most useful is the division of insomnia itself according to the duration of its symptoms.

The first of the distinguished types is occasional and short-term insomnia, i.e., lasting from a few days to about a month. In this case, what causes insomnia is our body's reaction to stress (related, for example, to failures at school, work or family problems) or a change in lifestyle (e.g. moving house or travel requiring time zone changes). Short-term insomnia can also be caused by commonly known somatic diseases, for example infections and diseases causing increased pain.

Much more serious, unfortunately, is chronic insomnia, which usually lasts more than a month and is most often associated with mental disorders (especially depression and anxiety states), chronic somatic diseases (e.g. hormonal disorders, long-term inflammatory states, neurological and musculoskeletal diseases that prevent physical activity during the day) and addictions, for example to alcohol.

In increasingly frequent studies called epidemiological interviews, symptoms of broadly understood insomnia are found even in 30–50% of adult respondents. The results of such studies should convince us to ask ourselves if we are also affected by the problem of insomnia, to help our body as soon as possible in combating this ailment.

3.  Insomnia- first symptoms and what next?

What in a situation when we notice in ourselves or our loved ones the first symptoms of insomnia? Looking for the reasons for our problem is best started with a general check of our state of health. These are tests that can be performed by a GP covering an interview, basic medical examination, blood pressure measurement and, when indicated, performing an ECG test. If at this stage we do not find any specific cause of the first symptoms of insomnia, the next step should be to exclude mental disorders, which will be enabled by a consultation with a psychiatrist. If the doctor's mental assessment still does not indicate any cause, you should conscientiously analyse your lifestyle and check how you observe something we call sleep hygiene. Here also appears an issue that many of us may find quite mundane, and it is an increasingly frequent practice recommended by doctors and also brings more and more desired effects. When we have collected all possible information within the actions available to us, decisions regarding further treatment methods can be made. Sometimes, however, it may happen that the actions we have taken are not enough to find the cause of the mentioned problems, then there remains consultation in sleep disorder clinics, where people who are specialists in this field deal with assessing rarer cases of insomnia, caused even by restless legs syndrome, idiopathic insomnia or circadian rhythm disorder.

4. How to fight insomnia? Treatment, pharmacology, and home solutions.

We already know that we are struggling with the problem of insomnia, we have carried out tests that better or worse indicated the causes responsible for this troublesome state of affairs and what next? How to fight insomnia?

The basic form of insomnia treatment is so-called cognitive-behavioural therapy. Scientific research results clearly indicate that the vast majority of patients diagnosed with long-term insomnia, regardless of its cause, often change their lifestyle almost spontaneously but also the way they think about sleep itself, which often causes the opposite effect to the intended one, only further perpetuating the problem discussed.

Such factors include, for example: dragging out (much loved by many of us) stay in bed, naps during the day, reduction or resignation from physical activity, attempts to fall asleep “by force” and excessive thinking about what the next night will bring, up to behaviours that are already much more dangerous like taking medicines too often or trying to support the falling asleep process by consuming alcohol.

The most important examples of such cognitive-behavioural interventions used in the treatment of insomnia include shortening the time of sleep itself, control of surrounding stimuli affecting us or the already mentioned broadly correct understood sleep hygiene.

Well then-we already follow the generally accepted doctor's recommendations, we take more care of our lifestyle or sleep hygiene-what next? Another, often necessary stage is pharmacological treatment, and consequently the use of drugs such as: sleeping pills, sedatives, antidepressants, antipsychotics and antihistamines but also preparations available without a prescription, such as melatonin or herbal preparations well known to all of us, such as lemon balm.

When we decide to take medicines, however, you should always remember that even those available without a prescription should be adapted to the treatment mode outlined for us by a doctor or other dedicated specialist. Often choosing to take such drugs on one's own even delays the proper recognition of the causes of this state and, contrary to our intentions-distances us from achieving the desired effects, starting appropriate treatment, and as a result getting rid of the problem of insomnia.

5. Home remedies for fighting the problem of insomnia.

Once we have outlined a plan of action with our specialist and they see no contraindications, or we are dealing with short-term insomnia, home remedies for fighting the problem of insomnia can come to our aid home remedies for fighting the problem of insomnia. Because after all, over the years we have taken a liking to using home methods in the fight against this or that ailment, thanks to knowledge that is often passed on to us in the family from generation to generation.

Such ways certainly include in this case herbal therapies (like the mentioned valerian or chamomile tea), drinking warm milk before bed, or using apple cider vinegar, containing beneficial amino acids.

Lately, more and more recognition in the environment is also gained by using as part of home insomnia treatment therapy, using our friend, whose advantages and beneficial properties we already know perfectly well, and for years there have been voices saying that it was used as a kind of panacea. Yes, you think right! Honey, which as we well know promotes all kinds of forms of relaxation, contains natural sugar-glucose, and by its action raises the level of insulin in our body, it also takes part in the production of an amino acid called tryptophan, also known as so-called. “sleepiness amino acid”, and consequently has a positive effect on the functioning of the entire nervous system. Our body processes tryptophan into vitamin B, which plays an extremely important role in the production of serotonin-commonly referred to as the hormone of happiness. Tryptophan also affects the formation of melatonin, i.e., the hormone regulating our body's circadian cycle. Thanks to its action, it also helps regulate stomach function at night, which also promotes obtaining blissful and deep sleep.

At night, when all processes in our body significantly slow down, our brain tirelessly works at top speed. While we sleep (or try to fall asleep), our body uses sugars accumulated throughout the day in the liver, which will be used for our regeneration. It happens that when we consume too little food during the day, or eat our last meal relatively early, our body will manage to digest all the sugars consumed into energy, and consequently, we will not have a sufficient amount of it for the necessary processes that take place in ourselves when we already give ourselves into the arms of Morpheus. Therefore, a great solution can be eating or drinking dissolved honey before bed, in the form most convenient for ourselves.

6. Honey for sleep - which type is best?

We already know that consuming honey itself has a positive effect on our general functioning, supports falling asleep and work on the quality of our sleep. The last question that arises is therefore probably what kind of honey for sleep to choose?

However, the experience of our customers indicates that it is acacia honey that enjoys the greatest effectiveness when it comes to fighting the problem of insomnia. Scientific sources indicate that linden honey, multiflower honey or buckwheat honey, which have calming properties, will also be a good choice to start systematic support for our sleep. The mentioned species of honey for sleep will certainly help bring our body to the desired state of calm.

7. Honey before bed- how to use it?

Just one tablespoon of honey before bed every day, dissolved in water, tea or warm milk will have a positive effect on our rest and regeneration.

Are the above-mentioned honeys the only types whose use before bed can positively affect our rest? Well, no! The product of our bee friends and the wide spectrum of their beneficial properties give us the possibility of choosing the honey that we simply like best, without worrying that we will lose the effects we so desire.

As you can see, the problem of insomnia is becoming something more and more common, something that we should not ignore at any stage of its occurrence. We already know, however, how we can try to prevent insomnia in advance, how to deal with it and how to treat it.

Fortunately, we also know that natural honey, can become both a tasty and healthy and effective helper in this struggle, and when someone in the future accuses you again of snacking on “sweet stuff” before bed, you will already know that honey before bed, can only have beneficial properties and you can recommend it to your loved ones with a clear conscience.

Sources/ Bibliography:

Mp.pl.pacjent/psychiatria
„The New Honey Revolution”- Dr Ron Fessenden
MateraceKolo.pl
ZdrowySen.info
Wikipedia.org