In this Article
Insomnia is a problem that many people struggle with. If you’re suffering from insomnia, there are many natural remedies that you can try. Some of these remedies require little to no effort on your part, and can be effective even if you don’t have much time. In this article, we’ll explore some of the best natural remedies for insomnia, and give you tips on how to use them. We hope that by reading this article, you’ll be able to find a remedy that works well for you and helps you get a good night’s sleep!
Natural remedies for insomnia can be used to address sleep disorders due to anxiety, stress, dugs, medication and other causes.
Natural Remedies For Insomnia
What is insomnia
Insomnia is having difficulty falling asleep or problems staying asleep. This can be a long or short term problem. Short term insomnia may last for few days.
What causes insomnia
Insomnia can be caused by change in your circumstances such as moving into a new home, anxiety, stressful events, hot, cold, or noisy bedroom.
Illness, prescription drugs, shift-work, jet lag, and stimulants such as alcohol, caffeine, and nicotine can affect your sleep pattern.
Another type of insomnia is learned insomnia. This may come about when people are apprehensive about going to bed after a few sleepless nights. Nightmares may also make people stressed and anxious about the thought of going to sleep.
Symptoms of insomnia
The symptoms of insomnia include difficulty falling asleep, tiredness, waking up deep in the night and can’t go back to sleep, stress and anxiety.
Natural remedies for insomnia
Sunlight controls a brain chemical called melatonin which adjusts the temperature of the body. A natural balance in temperature creates the atmosphere for regular sleep.
When the body experiences little sunlight, the temperature of the body can be undermined and this can lead to insomnia.
Open your drapes when you wake up, take an early-morning walk, or take a late afternoon walk. Try to avoid using dark sunglasses during the day, and leave your drapes open until dark.
How to treat insomnia with carbohydrates
This may be surprising, but research proves it to be true. When you eat a high-carbohydrate snack such as crackers, bagels, and bread, immediately before bedtime, the brain chemical called serotonin in the food may help you sleep.
However, another school of thought suggests you stay away from food 3 hours before bedtime, for the purpose of good digestion.
Vitamins and supplements
Vitamins and supplements are some important natural remedies for insomnia.
Passion flower is a sleep aid that relaxes the nervous system and does not cause drowsiness in the morning. Take the recommended dosage of 500 mg or 1-2 ml, 30 minutes before going to bed.
5-Hydroxytryptophan can be successful in treating insomnia. It helps to produce serotonin needed by the brain for a peaceful rest.
Use the dosage recommended on the container. Do not use this supplement if you are taking any antidepressant.
Calcium and magnesium natural remedies for insomnia assist in relaxing the nervous system. Take the recommended dosage of both calcium, and magnesium each evening.
Some people take one mineral in the evening, and another, early in the morning and it works for them. You may experiment to see what works better for you.
Melatonin encourages good sleep. Research finds it to be capable in helping you sleep, as tryptophan will do. It doesn’t have any known side effects. Take the recommended dosage one hour before going to bed. Use it on short term basis only, for best result.
B-Complex vitamins are important for a healthy nervous system. They become depleted during times of stress (the most common cause of insomnia). Take the dosage as directed on the label.
Vitamin B12 deficiency can lead to insomnia. It is more lacking in senior citizens. The recommended dosage is 1,500 mcg in capsules or 400 mg of the sublingual tablet form only. (Sublingual means under the tongue).
Hot bath – natural remedies for insomnia
Take a 10 minute hot footbath before you go to bed. This will draw blood out toward your limbs and away from your head.
If you need to take a full shower, take a hot bath 2 hours before bedtime, otherwise your body temperature will be too high to allow you to sleep.
Essential oils home remedies for insomnia
Essential oils have relaxing effect and are good at inducing sleep.
Lavender flowers: Lavender is mild and calming perfume with sleep-inducing fragrance. Place ½ ounce of lavender flowers in a packet and place it under your pillow. The sent may help you sleep more quickly.
Add some Neroli to your bath, or a massage, or sprinkle a few drops on your pillow. You may also add the oil to a diffuser in your bedroom for a sweet sleep.
Stress is a major cause insomnia. It is everywhere, from time pressure to family problems, noise pollution, money worries, and information overload.
There are many proposals to overcome stress, but one area that works well is Godly meditation. Take a quiet moment to relax and meditate on the precious promises of God with a soft instrumental music.
It is also highly noticed that people who listen to Bible tapes in bed find it easier to fall asleep.
Sometimes insomnia itself can bring on a panic attack. If you happen to experience this, the best treatment is to take Rescue Remedy for an instant calming effect.
Try to do some exercises during the day. Exercises prepare you for a better relaxation. However, do not exercise within 2 hours before bedtime. You do not want your body to be too stimulated before bedtime.
Basic natural remedies for insomnia
How to cure insomnia with Conducive bedroom
Redesign your bedroom to be sleep-inviting. Choose the proper curtains or blinds. Ventilate your room to be fresh, and not too chilly or hot. Reduce noise as much as you can. Try hard to avoid watching television in bed.
Avoid rubbing your head
Many people rub their heads in frustration when they find it hard to sleep. Try to avoid it, because it only increases blood flow to the head which makes sleeping even more difficult.
Strictly monitor your caffeine intake. Try to avoid any caffeine products such as coffee, black tea, or chocolate, eight hours before bedtime.
Apart from many health risks associated with alcohol, it also has negative effect on sleeping patterns. Alcohol can make you drift off into an artificially deep sleep, but it can cause you to wake up shortly afterwards feeling dehydrated and disoriented.
Diet natural remedies for insomnia
Depend on foods that have calming effect, and can help you to sleep. Such foods include mandarin oranges, chamomile tea, peppermint, rice porridge, and pears.
Combine this with foods that nourish the blood such as carrots, spinach, fish, black beans, red beans, and black sesame seeds.
Add cooling foods such as watermelon, green vegetables, Chinese jujube date, and tofu to your diet.
Avoid having late meals, and do not overeat at dinner. Try to eliminate caffeine, including all caffeinated beverages.
Homeopathic home remedy for insomnia
People interested in homeopathic treatment can try the following methods.
Coffea: If you have a poor sleep pattern because of drinking excess coffee or caffeinated drinks, try using coffea homeopathic remedy.
Arsenicum album: This may be the right remedy for you if you wake deep in the night with anxiety and restlessness, and it takes you a long time to get back to sleep. Follow the required dosage on the label, or consult a homeopath for the accurate treatment.
You may consider any type of natural remedies for insomnia, but do not forget to consult your doctor if there is need.
There you have it! All the natural remedies for insomnia that you should know about. Some of them are ancient but still work really well as a first-aid in case of any stress or nervousness. The best part is that they don’t cause side effects unlike prescription drugs. So, go ahead and give one or two of these remedies a try if you have trouble falling asleep at night!
Frequently Asked Questions
You might be able to enhance the quality of your sleep by modifying a few of your routines and habits. One of the finest ways to treat insomnia is to engage in some regular exercise. Exercise benefits your overall health, but studies also show that it enhances the quality of your sleep.
The most common methods for treating insomnia are sleep-inducing drugs, cognitive behavioural therapy for insomnia (CBT-i), or a combination of the two. For some people, making positive lifestyle changes may also help with symptoms.
1. anxiety and tension.
2. a bad sleeping environment, such as an uncomfortable bed or a noisy, hot, or cold bedroom.
3. lifestyle elements, such as shift work, jet lag, or consuming alcohol or caffeine before bed.
mental health issues including schizophrenia and depression.
Leave a Reply