Insomnia is a complex sleep disorder that affects many people around the world. According to a study, around 60% of Americans suffer from insomnia. Tossing and turning on the bed and still not being able to sleep is one of the major problems our generation is facing. It is due to the major technological shift that took over our lifestyle since last two decades. About 10% to 15% of the people suffer chronic insomnia where they find it difficult to sleep atleast few days in a week. Use these simple natural remedies for insomnia to cure your sleep forever.
Risks of Insomnia
Insomnia is not restricted to just sleep disturbances; it involves adverse effects on the mind and body listed below,
- Decrease in immunity
- Risk of diabetes
- Risk of heart disease
- Weight gain
- Low metabolism
- Hormonal imbalance
Natural Remedies For Insomnia
Following the below listed home remedies for insomnia will help you in gaining a good night’s sleep and fight insomnia.
Taking a warm bath under the shower or in a bath tub, helps in unwinding the body from fatigue and relaxes the body. Adding aromatic oils to the bath tub such as lavender oil or chamomile oil relaxes the brain and aids in sleep. Natural bath bombs made of salt and aroma oils can also be used for the same, an effective natural remedy for insomnia.
Drinking a glass of warm milk makes one feel sleepy in few minutes. For added effects, honey can be added to hot milk, a simple and delicious natural remedy for insomnia.
Magnesium deficiency causes insomnia and so eating food rich in magnesium such as green vegetables, beans and nuts helps in dealing with Insomnia. Taking magnesium supplements also serves the purpose as a potent natural remedy for insomnia.
Listening to soothing music helps in letting go the worries and random thoughts during the time of sleep. It is better to listen to classical music or instrumental music for better sleep.
Using aromatherapy is one of the best home remedies for insomnia. Aroma candles or diffusers with aroma oils help in relaxing the mind and calm the nerves. The best fragrances that bring in sleep instantly are lavender, patchouli, chamomile and ylang ylang.
It is been proven that the white made by a fan or machine blocks other sounds and thus helps in sleeping. The monotonous nature of the noise makes the brain tired and outs it to sleep. It is a simple yet effective natural remedy for insomnia.
Doing strenuous workouts or physical exercises just before the bedtime makes the body tired and long for rest. So ultimately the body feels instantly relaxed when we get into the bed. Regular exercise helps in curing insomnia problems and makes the body rejuvenate with every good night’s sleep.
Keep away all Electronics
The biggest threats to a good sleep are electronic devices. It is better to turn off the TV, mobile and laptops before preparing to sleep. The radio wave from these electronic devices interferes with the body and makes it difficult to sleep. Hence it is better to stay away from them at night to avoid further health issues caused by insomnia.
Bananas contain tryptophan, magnesium, and potassium. Eating one banana before sleep relaxes the muscles and acts as a catalyst to sound sleep, making it a potent natural remedy for insomnia.
Steep some lemon balm and make a tea or simply boil lemon balm along with chamomile herb and leave it for 5 minutes. Strain the mixture and drink it 30minutes before sleep. Citrus enhances sleep and thus helpful in treating insomnia.
Catnip has sedative effects on human body due to its minty nature. Steeping some catnip in a cup of hot water for 10 minutes and then consuming it has great effects on sleep. It should be taken before bedtime to effectively fight insomnia problems.
Hops are beneficial for treating mild insomnia. It has been used in making beer since ages. Specially fabricated herbal pillows that enhances sleep are also made of hops. It is available in the form of tinctures and can be mixed with water and consumed daily for better sleep. It is a simple yet effective natural remedy for insomnia.
Peppermint when included in the diet or added along with herbal tea, helps in maintaining metabolism and also helps in sleep. This works best when it gets difficult to sleep due to indigestion of food. It is also an effective natural remedy for insomnia.
Sipping green tea before 1-2 hours of sleep helps in curing insomnia. Amino acid and theanine present in green tea helps in relieving stress and boosts sleep, making it one of the best natural remedies for insomnia.
Drink coffee or tea just before sleep is not a good idea because the caffeine content in these beverages raises the metabolism making it difficult for the body to rest. Hence it is advisable not to take any caffeinated drink after evening.
Drinking aniseeds steeped in hot water before hitting the sack, helps in good sleep and prevents insomnia problems. For enhanced effectiveness it can be had along with milk and honey.
Turkey or Chicken
Food containing tryptophan – an amino acid that triggers the production of serotonin is found abundantly in turkey and chicken. Eating a slice of it before sleep produces the sleep hormone, Serotonin which fights all sleep disorders. It is also a delicacy and natural remedy for insomnia.
Alcoholic beverages such as beer, whiskey, etc, are mostly diuretic in nature and lead to frequent urination. Drinking too much alcohol before bed can lead to disturbed sleep because of the urge to urinate more often in the mid of the sleep. This leads to waking up tired and disturbed sleep patterns.
The above home natural remedies for insomnia are more than enough to cure insomnia and have been used by many people since ages. But chronic insomnia has to be diagnosed and followed by proper treatments and therapies apart from following the good old home natural remedies for insomnia.