Do you have a hard time falling asleep at night? Are you constantly tossing and turning, feeling like you can’t get comfortable?
You’re not alone. Insomnia is one of the most common sleep problems, affecting millions of people each year.
While there are prescription medications available to help treat insomnia, they can be expensive and come with side effects.
Fortunately, there are a number of home remedies that can help you get the sleep you need without any drugs or supplements. Keep reading to learn more about these remedies and how they can help you get the shut-eye you need.
What is Insomnia?
Insomnia is a sleep disorder in which you have trouble either falling asleep, staying asleep, or both.
It’s estimated that 30% of adults are affected by insomnia each year. Symptoms can include difficulty falling asleep, frequent wake-ups, restless sleep, and waking up too early.
Insomnia is more than just a nuisance. It can affect your physical and mental health, causing irritability, anxiety, memory problems, and in some cases even depression.
Over time it can also lead to serious health issues like heart disease and hypertension if left untreated.
What are the causes of Insomnia?
Insomnia can be caused by a number of different factors, including:
- Poor sleep habits. Do you use the TV or computer right before bed? If so, chances are your cell phone is next to your pillow as well. Such devices all emit “blue light” which signals our brains that it’s daytime and time to wake up. Try turning off all electronic devices at least an hour before bed to help improve your sleep.
- Stress and anxiety. If you find yourself often stressing about work, family, or life in general, it may be taking a toll on your sleep. Try practicing relaxation techniques such as deep breathing and meditation to help reduce stress and get better rest at night.
- Jet lag. A sudden time change can disrupt your body’s circadian rhythm, causing insomnia. If you’re traveling somewhere with a big-time difference, try to adjust gradually by staying on the current time in your new location for at least three days before flying back home.
- Hormonal imbalance. If you’re pregnant, experiencing menopause, or suffer from thyroid problems, these conditions may affect your sleep. Talk to your doctor about possible treatments.
- Medical problems. If you have arthritis, asthma, diabetes, heartburn or acid reflux disease, gastroesophageal reflux disease (GERD), urinary incontinence (UI), depression, or other health problems, they may be preventing you from getting the sleep you need.
- A new mattress or pillow can also affect your quality of sleep. If it’s time to invest in a new one, do some research on different types that are available to find one that will meet your needs.
- Drinking caffeine. You may think it helps you stay awake, but caffeine can actually prevent you from falling asleep at night. Avoid drinking coffee or heavily caffeinated beverages six hours before bedtime to improve your sleep.
- Alcohol. Although a few drinks may help you fall asleep initially, alcohol can disrupt sleep later in the night and cause insomnia. Avoid drinking within three to four hours of bedtime.
- Smoking. Nicotine is a stimulant that can keep you from falling asleep. If you smoke, try quitting as soon as possible to improve the quality of your sleep.
- Being overweight or underweight can cause insomnia as well. If you’re too skinny, your body will think it’s starving and produce hormones that keep you from falling asleep. If you’re overweight, it may be difficult for you to find a comfortable sleeping position.
- Magnesium or iron deficiency. If you don’t get enough magnesium or iron in your diet, these deficiencies may cause insomnia. Try eating more green leafy vegetables, whole grains, beans, and legumes to boost your intake of both nutrients.
- Long commutes can also take a toll on your sleep schedule. Try leaving early enough so that you don’t feel rushed during the morning commute.
What are the symptoms of insomnia?
The most common symptoms of insomnia are:
- Difficulty falling asleep. The average adult needs seven to nine hours of sleep each night for optimal health. If you have difficulty falling asleep, try going to bed earlier or napping during the day to help improve your sleep at night. Also, avoid using electronic devices before bed, turn off the TV, computer, iPhone Day, etc.
- Time sleepiness. If you find yourself falling asleep at work or when you’re out with friends during the day, your lack of sleep is probably catching up to you. Take steps to improve your nighttime rest to stay alert and energized during daylight hours.
- Waking up in the middle of the night. If you repeatedly wake up in the middle of the night, it may be that your body is not getting enough slow-wave sleep, which takes place early on in your sleep cycle. Try going to bed earlier or exercising during the day to improve the quality of your sleep at night.
- Awakening too early. If you wake up before your alarm goes off in the morning, you may be experiencing a form of insomnia called advanced sleep phase syndrome (ASPS). Waking up too early can cause fatigue and daytime sleepiness. Try going to bed later or exercising during the day to improve the quality of your nighttime sleep.
What are the types of insomnia?
There are three main types of insomnia:
- Transient. This form of insomnia is the most common, affecting about 40 percent of adults at least once in their lives. It occurs when you’re stressed, anxious, or have a medical problem that prevents you from sleeping well. Most cases are short-term and resolved when the stress or health problem is resolved.
- Short-term. This form of insomnia lasts for less than three months and may be caused by a stressful life event such as a death in the family, divorce, job loss, or illness. It can also be caused by sleep disorders such as sleep apnea.
- Chronic. This type of insomnia lasts for more than three months and often occurs with another medical problem such as depression, anxiety, stress, or chronic pain. It’s also common in people who have sleep apnea or another sleep disorder.
What are the home remedies for Insomnia?
There are several natural remedies that can help you get a better night’s rest. Here are some of the most effective home remedies for deep sleep:
1) Massaging foot sole with mustard (Sarson) oil home remedies for Insomnia
This is one of the best remedies to get rid of insomnia. Rub mustard oil onto the bottom of both feet before going to bed at night. Massage your foot soles using a circular motion for fifteen minutes.
You may want to put on some old socks after this so that you don’t slide into bed with oil all over you. In the morning, have a hot shower to remove all traces of oil from your body.
2) Home Remedies for Insomnia with Water and Onion (Lasun)
Another effective home remedy for insomnia is with onion and water: Grate one medium onion and squeeze out all of its juice in a cup. Add one teaspoon of honey to the juice and drink this mixture to induce sleep.
Ginger tea before sleeping is also a good remedy for insomnia. It helps people fall asleep fast without any delay in their sleep cycle.
3) Home Remedies for Insomnia with Chamomile Tea
Chamomile has calming properties that help people to relax and fall asleep easily. Drink a cup of chamomile tea right before going to bed or apply chamomile oil on your forehead and soles of the feet for a good night’s sleep.
4) Home remedies for Insomnia with Warm Milk
To induce sleep naturally, drink warm milk before going to bed. Milk contains tryptophan, an amino acid that helps release serotonin and induces sleep in people who are prone to insomnia.
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5) Carrot juice Home remedies for Insomnia
Another excellent home remedy for insomnia is carrot juice. Carrots are rich in carotene, a red-orange pigment that has many health benefits. Carotene protects the eyes from poor night vision and reduces eye strain when you read or work on your computer during the night.
Carrots are also good for your skin and have anti-inflammatory properties that help reduce redness and swelling in the eyes.
6) Aniseeds (Sauf) Home remedies for Insomnia
Aniseeds act as a mild sedative and are best taken in tea form before bedtime. These seeds also relieve indigestion, ease flatulence, reduce colic pain in infants, and relieve menstrual cramps. You can Aniseeds (Sauf) boiled in water for 10 minutes, add Milk and Sugar. Drink lukewarm.
7) Cucumber Home remedies for Insomnia
Chopping some fresh cucumber and rubbing on the foot sole makes a cooling effect on the body. Repeat this process three times daily to reduce the symptoms of insomnia.
8) Cherries Home remedies for Insomnia
Cherries are highly beneficial for people who have difficulty sleeping due to stress or anxiety. They contain melatonin, a hormone that regulates sleep in the body.
9) Lemon Balm oil (Melissa) Home remedies for Insomnia
Lemon balm is another effective herbal remedy for insomnia. Rub some lemon balm oil on your feet before going to bed at night.
You can use this same technique with lavender oil to induce deep sleep.
10) Valerian Root (Gul-e-Surkh), Home remedies for Insomnia
Valerian contains compounds that stimulate GABA receptors in the brain, naturally sedating people and inducing sleep. Extracts from valerian root are effective treatments for insomnia, anxiety, and other stress-related disorders.
11) Home remedies for Insomnia with Honey and Cinnamon
Take a teaspoon of honey mixed in a glass of milk before going to bed at night. Honey is a natural sedative that helps you fall asleep fast without any side effects. Cinnamon also has sedative properties that help treat insomnia naturally.
12) Home remedies for Insomnia with Coconut Oil
Coconut oil is highly beneficial for people who are suffering from insomnia or other sleep disorders. It contains lauric acid, a powerful antiviral and antibacterial agent that boosts the immune system and prevents infections. The fatty acids in coconut oil boost serotonin production in the brain, inducing sleep in people who often stay awake at night due to stress or anxiety.
13) Home remedies for Insomnia with Banana and Honey
Bananas are rich in potassium, magnesium, calcium, vitamin B6, and fiber which help in the proper functioning of the nervous system. They also contain serotonin which induces sleep when released in the brain. Mix a teaspoon of honey in half a cup of warm milk and drink it before going to bed at night.
14) Home remedies for Insomnia with Basil Leaves (Tulsi) and Coconut Milk
Basil leaves have relaxing properties that ease anxiety and relax the mind, inducing sleep naturally. Chew on 10-12 basil leaves before going to bed.
15) Home remedies for Insomnia with Chamomile Tea
Chamomile contains a compound called apigenin which reduces stress and eases anxiety, inducing sleep naturally. Add a teaspoon of dried chamomile flowers in a cup of boiling water and steep for 10 minutes before drinking it. You can also add a teaspoon of honey to make it more effective for treating insomnia at night.
16) Home remedies for Insomnia with Henna Leaves
Henna leaves have sedative properties that help you fall asleep fast and stay asleep all night long, preventing the symptoms of insomnia. They contain serotonin which eases anxiety and relaxes the mind, inducing natural sleep.
17) Home remedies for Insomnia with Rose Water
Rosewater is a wonderful home remedy for insomnia that naturally eases anxiety and induces restful sleep. Add three teaspoons of dried rose petals to one cup of boiling water. Steep it for 10 minutes before straining the solution. Drink this herbal tea at least twice a day to get fast relief from the symptoms of insomnia.
18) Home remedies for Insomnia with Valerian Root and Chamomile
Mix some dried chamomile flowers in one teaspoon of valerian root extract and boil it in a cup of water for 10 minutes before drinking it at bedtime to reduce the symptoms of insomnia.
Conclusion:
These are some of the best home remedies for curing insomnia naturally. They’re safe, effective, and easy to use without any side effects. Not all herbal remedies work immediately but if consumed regularly over a period of time, they produce amazing results.
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