1 out of 3 people in the world have trouble falling asleep. These alarming stats are telling of how common a problem insomnia actually is. Worry not, for we have the perfect home remedies for insomnia listed here for you.
Even though peoples’ lifestyles have become super hectic, and sleep patterns have gone for a toss, sometimes, by some miracle, we manage to get bed at a normal time. However, despite this happy coincidence, you might find yourself staring at the ceiling for hours on end, thinking about embarrassing memories from the past and then finally watching the sun come up, wondering why you couldn’t spend the last 8 hours of your life sleeping.
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This inability to fall asleep is known as insomnia, a dangerously common ailment that plagues people due to a variety of reasons. Some of the most common reasons why people suffer from insomnia include:
- Chronic pain
- Stress
- Anxiety
- Neurological diseases
- Allergies
- Arthritis
- Hyperthyroidism
- Diabetes
- Hypothyroidism
- Depression
- Acid reflux
- Birth control pills
- Sleep apnea
- Lifestyle problems such as long working hours, alcoholism, excessive caffeine consumption
- Uncomfortable sleeping conditions (bad bed, wring temperatures, tough mattresses, etc.)
Suggested read: 12 Things You Know To Be True If You Have Insomnia
Even though the causes of insomnia can be varied and unique, the home remedies for insomnia are the same in every case. There are a number of easy, natural home remedies that you can make use of, when all you are trying to do, is get a good night’s rest. Here are some of the best tried-and-tested home remedies for your sleeping disorder.
1. Get comfortable
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Something as easy as making your sleeping space comfortable, could be the cure to your insomnia problem. Here are some suggestions which can help you create the perfect sleeping space for yourself:
- Get soft pillows with silk covers
- Get the right mattress (there are a lot of guides to help you buy the perfect mattress)
- Sleep on clean sheets
- Remove all digital devices from your presence, like alarm clocks, phones, tablets, watches, etc.
- Do not keep tablets, coffee, alcohol or other addictive things on your bedside table
- Install some form of air conditioning, whether it is a cooler or heater, to regulate the temperature of your room.
2. Nutmeg
Nutmeg is considered is one of the safest and most effective natural sedatives that you can use when you have a sleeping problem. It contains myristicin, a compound which restricts the secretion of enzymes which usually cause stress in the body.
The best way to consume nutmeg for your insomnia is by mixing a pinch of the stuff in a glass of warm milk, and consuming this right before you go to bed. You might find this home remedy extremely effective, but make sure you don’t get over-enthusiastic and consume more than a pinch of nutmeg at one go.
3. Lavender oil
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Another highly soothing natural home remedy for insomnia includes lavender oil. Lavender oil is also considered a natural sedative, which can induce a nice, undisturbed slumber when used properly, without any adverse side effects. It also acts as a mild tranquilizer, and if you are unable to sleep because of psychological or neurological problems such as stress, anxiety or depression, then you can make use of lavender oil.
Dab a few drops of pure lavender essential oil behind your ears, on your temples, and on your wrists and you should be able to fall asleep immediately.
4. Poppy seeds
Poppy seeds have been part of all ancient treatment methods for sleep-related problems. Poppy seeds are mild, natural opiates, which can soothe your tensed nerves, and release tension from your body, so that it is easier for your brain to relax and for your body to fall asleep.
To consume poppy seeds the right way, extract the milk of 30 grams of poppy seeds, and consume that at night before bed with a little bit of sugar. You can also buy poppy seed oil, which you can have before bed every night, to cure your insomnia on a long-term basis.
5. Warm milk
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We’ve all heard our parents and grandparents ask us to drink warm milk before bed, so that we have an uninterrupted night’s worth of sleep. They weren’t wrong. Warm milk is great for people who suffer from insomnia, not only because it feels like a hug and makes your insides tingle with warmth and comfort, especially when you are about to get to bed, but because of actual scientific reasons too!
Warm milk contains tryptophan, which is a compound known to be a natural stress-reliever and releases all the tension from your body, which is effective when you are trying to fall asleep. A glass of warm milk with a little honey is likely to be the ultimate insomnia remedy for you.
Suggested read: 8 Most Amazing Home Remedies For Adrenal Fatigue
6. Lemon balm tea
There are a number of great herbal teas that you can consume before you get to bed, to help with your insomnia problem. After careful research and extensive trial-and-error, we have discovered that lemon balm tea is the best out of all the other herbal teas, if you are suffering from sleeping problems.
It has well-known soothing properties which releases tension from your body, and is used extensively in the treatment of problems like stress and depression and anxiety, which are more often than not, responsible for your insomnia.
7. Yoga
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A lot of people who suffer from insomnia are afraid of engaging in even more physical exercise before going to bed, in case their body gets worked up. However, practicing yoga can be one of the most effective ways of combating insomnia.
A few simple asanas like head rolls, stretches, neck movements and deep breathing can help slow down your heart rate and prepare your body for a night of undisturbed sleep. Yoga eases your muscles, and loosens the tension knots that develop in places like your arms, neck, shoulders and legs throughout the day. Once your body is completely relaxed, it takes less time and effort to fall asleep.
8. Saffron
Ayurveda and ancient Chinese treatment methods suggest the use of saffron for people suffering from insomnia. When mixed with warm milk, it acts as a natural tranquilizer and sedative, relaxing the body completely, and increasing metabolism, which reduces discomfort, and helps the body sleep peacefully throughout the night.
Dissolve a couple of strands of saffron in a glass of warm milk, which you can consume before you go to bed. This should put you to sleep immediately.
9. Bananas
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Bananas are a great source of a lot of great things such as tryptophan, iron, calcium and phosphorus, which relaxes your body, regulates sleep patterns, improves your mood, helps your muscles release tension and regulates your appetite.
Basically, if you consume bananas regularly, you will see an overall improvement in your sleeping problems, and it is a natural and effective way of combating insomnia.
10. Cumin seeds
Cumin seeds are a common household spice, which can be used to help your sleeping problem. It not only has amazing medicinal properties which can cure a number of health problems, but is also a naturally occurring tranquilizer, which soothes your system, and helps you get a good night’s rest.
The best way to consume cumin is by drinking a steaming cup of cumin tea before going to bed. To make cumin tea, take a tablespoon of cumin powder and dry roast it on a high flame for a couple of minutes. Once it starts to release the aroma, add a cup of water and let the mixture come to a boil. You can add a teaspoon of honey to make it yummy. Drink this before bed, and you will probably fall asleep in no time at all.
Suggested read: Are You Emotionally Exhausted? Here’s How You Can Find Out and Also Deal With The Issue
11. Apple cider vinegar
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Apple cider vinegar is something that you should constantly have around the house, because of the multiple health benefits it can render. Amino acids are responsible for releasing tension from your body, and coincidentally, apple cider vinegar is rich in amino acids. Apple cider vinegar also contains properties which helps break down fatty acids in the body, which in turn releases tryptophan, a compound essential for the body to be able to rest properly.
Mix two teaspoons of apple cider vinegar and two teaspoons of honey in a glass of lukewarm water, and drink this mixture every time you have trouble falling asleep. The effects of both apple cider vinegar and honey kicks in, and you are left with a relaxed body and a relaxed mind, required to fall asleep.
People who have insomnia usually resort to things like sleeping pills and alcohol in order to get their body to fall asleep. However, this not only harms your body on so many different levels, but also makes you weak and fuzzy and drowsy throughout the day. You don’t have to depend on these artificial and harmful substances to fall asleep anymore. Make use of any of these home remedies for insomnia, which are perfectly natural and effective, and you will see a general improvement in your quality of life.
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