Good sleep of night’s play a most important role for maintaining your overall health. If you find yourself having difficulty falling asleep or sleeping through the night, this could be a sign of insomnia.
Insomnia is a sleep disorder that makes it hard for you to fall asleep or stay asleep. Although the amount of sleep needed varies from person to person, most adults need 7-8 hours of sleep a night, on average, but people need less as they get older, and elderly people may need as little as 5-6 hours. An occasional sleepless night won’t do any harm, although feeling tired the next day. If insomnia is affecting your quality of life, home remedies may be able to help to beat insomnia and help you sleep well
Types of Insomnia
The five types of insomnia are as follows:
- Acute insomnia
- Chronic insomnia
- Onset insomnia
- Maintenance insomnia
- Behavioral insomnia of childhood
Causes of Insomnia
The insomnia causes may differ according to the type of Insomnia. The common causes of insomnia may include:
- Stress related to big life events, like a job loss, the death of a loved one, divorce
- Things around you like noise, light, or temperature
- Constipation, overeating at night, and going to bed hungry
- Excessive intake of tea or coffee, tobacco, or alcohol
- Hyperthyroidism and other endocrine problems
- Mental health issues like stress, anxiety, or depression
- Other sleep disorders, like sleep apnea or restless legs syndrome
- Medications for colds, allergies, depression, high blood pressure, and asthma
- Medical condition such as pain, diabetes, heart disease, asthma, GERD, overactive thyroid, and Alzheimer’s
Symptoms of Insomnia
- Difficulty falling asleep at night
- Waking up during the night or waking up too early
- Not feeling well-rested after a night’s sleep
- Tiredness, daytime fatigue or sleepiness
- Feeling stressed, anxious and irritability
- Difficulty paying attention, focusing on tasks or remembering
Home Remedies for Insomnia
Below are a few home remedies to beat insomnia and help you sleep well:
Chamomile is an herb traditionally used to reduce muscle tension, soothe digestion, and reduce anxiety, which may help induce sleep. Drink a cup of chamomile tea 30 minute before bedtime, this will encourage sleep.
Indian Sorrel (ambotiki-patti)
Mix the juice of the leaves of the Indian sorrel with its oil in equal contents. Keep it in a bottle. Massage this oil into the scalp every night before going to bed. It will cool the brain down and facilitate sleep.
The ant depressive, sedative, and calming properties of lavender oil help you sleep better. Studies show lavender herbs can relax your nerves, reduce anxiety levels, and stabilize mood disorders. Try inhaling lavender oil, or add it to a warm bath before bedtime. Place 1/2 oz of lavender flowers in a packet and place it under your pillow. The scent will bring sleep more quickly.
Lemon balm belongs to the mint family of plants. If you don’t like the taste of mint leaves, try the lemon balm leaves. They have the same properties but have a citrusy tinge to them.
Passionflower contains nerve-relaxing flavonoids, which help you de-stress and sleep better.
Eat bananas. Bananas are a good source of potassium and magnesium which are natural muscle relaxants. The fruit is also a source of melatonin, which is often known as ‘sleep hormone’.
Grind some cooked cumin to a fine powder. Combine them with the pulp of a ripe banana. Consumption this in the dead of night induces sleep.
Celery juice can help your sleep quality because it contains “phthalate” chemical compounds. These chemical compounds are present in celery fruit and they help reduce the blood pressure in the body. Take a container full of celery juice. Blend a teaspoon of honey in it. Have this every night before going to bed. It will assure a quiet sleep throughout the night.
Pour 1 cup boiling water over 1 teaspoonful of dried Valerian root, steep 5 to 10 minutes and then drink it. Valerian smells kind of nasty, so most people take it as a capsule or tincture, rather than a tea. Valerian may help to sleep faster and also improve sleep quality.
Massage gently using sesame oil or brahmi oil on the scalp and the soles of the feet before going to bed for few minutes.
Honey has the ability to put you off to sleep quickly as soon as you consume it. Natural raw honey helps in curing a sleep disorder like insomnia. Mix honey with warm water and drink this mixture before going to bed.
Ashwagandha is a medicinal herb commonly used to combat insomnia, as studies have shown it’s effective at improving sleep onset latency and quality of rest. The real sleep-promoting compounds of Ashwagandha are found in the leaves of this plant—triethylene glycol works to eliminate feelings of stress or anxiety, induce calmness, and help you fall asleep easily. Ashwagandha ultimately acts like a sedative, so it’s a great alternative to anxiety medications or OTC sleep aids since it works with your body to naturally bolster sleeping habits.
Do’s for Insomnia
- Go to bed at a consistent time every night seven days a week and avoid day-time naps.
- Make sure your bedroom is conducive to sleep.
- Leave your worries at the bedroom doorstep.
- Practice relaxation exercises shortly before bedtime.
- Take a hot bath or shower at bedtime which will promote sound sleep.
- Do meditation. Prayer and meditation can also help you sleep more peacefully.
- Eat foods that have a calming and cooling effect and may help you to sleep such as chamomile tea, peppermint, pears, and watermelon.
- Eat lightly if prone to heartburn or gastro-esophageal reflux (GERD).
- Exercise daily which has been proven to help you get a good night’s sleep. Even a 30 minute walk in the fresh air is beneficial.
- If you can’t fall sleep within 30 minutes, get out of bed, go to another room, and read. Don’t watch TV.
Don’ts for Insomnia
- Don’t take naps during the day, even if feeling tired.
- Avoid having a TV or computer in the bedroom.
- Avoid coffee, tea, cola and alcohol.
- Stop smoking or at the least do not smoke within a few hours of going to bed, as nicotine is a stimulant.
- Avoid hot and spicy food.
- Don’t eat a heavy or rich meal less than 3 hours before going to bed.
When to See a Doctor
If home remedies to beat insomnia aren’t working, it may be time to see a doctor. Your doctor may give you a physical exam and will ask you questions about your sleep habits and patterns.
You should see a doctor if your insomnia lasts over a period of months or if it’s affecting your daily life. Your doctor may suggest treatments for insomnia like a sleep aid or behavioral therapy to help you learn better habits and change the way you think about sleep.
The information provided in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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