In this article, we will tell about home remedies for insomnia. Insomnia is a sleep muddle which increases day by day. Insomnia can be chronic that stays for a long period of time. It can be non chronic also. Whether you are suffering from chronic or non chronic it causes problems and health issues. Late night sleeps, stress, tiredness, always being irritated are symptoms of insomnia. Before you rush to the medical store to buy sleeping pills, try some home remedies for insomnia.
Home Remedies for Insomnia
1.) Green Tea as a Home Remedy for Insomnia
Green tea contains natural ingredients like amino acids and theanine. These ingredients help to maintain alertness during the day, but also a deeper sleep at night. Green tea helps in increasing immune power and opens the veins of the brain. Green tea is available in the market. Take 50 to 100 milligrams green tea, boil with water and drink it regularly in the morning. It is one of the best home remedies for insomnia available.
2.) Avoid Spicy Food to Treat Insomnia
Spicy food can irritate your digestive system and afterwards you. Avoid heavy and full-size meal as it takes a good time to digest. Have a warm glass of milk with honey as it contains carbohydrates which make serotonin, a brain chemical that helps you sleep. You can go for a banana or a slice of chicken as both contains carbohydrates, amino acids and potassium.
3.) Lavender and Jasmine Spray
Lavender and Jasmine have a status of a soft tranquillizer. Studies have proved that people slept more calmly in rooms that are scented than people who slept in unscented. Spray lavender oil in your room before going to bed and drop jasmine oil on both wrists just before going to sleep. Lavender spray also helps to stop insects like flies, moths and earwigs from entering the house.
4.) Follow a Schedule
Since this is difficult, but helpful. Following a schedule is always a tough task. This is one of the most amazing home remedies for insomnia. Wake up on the same time every day, no issue how little you slept the last night. Follow the same schedule on weekends also so that your body adheres to same prototype all week long. This will help you to fall asleep faster. Avoid daytime nap, no matter how tired you feel.
5.) Meditation as Home Remedy for Insomnia
Meditation is an approach of workout for mind, similar to the way exercise is to the body. Our nervous system deals with tension, stress, overuse of coffee and drugs. To relax the nervous system, there is need for meditation. Regular meditation improves sleep problems. Try to do meditation at morning time as it is better than late in the noon.
6.) Magnesium and Calcium Rich Diet
Magnesium and Calcium are both sleep enhancers. When they are taken together, they become more effective. Magnesium also helps in preventing heart problems that occur taking calcium alone. There are many products available which contains both magnesium and calcium like Nuts, Spinach, Fish and many more. Supplements are also available, but opt for them after consulting a doctor. If you are having insomnia, take a lot of green vegetables and natural products rich in magnesium and calcium.
7.) Wild Lettuce as Home Remedy for Insomnia
If you are not getting proper sleep, headache, muscle or joint pain opt for wild lettuce. It is effective in getting rid of restlessness and reduce stress. Wild lettuce consist of amino acid which helps in getting proper sleep and rid of anxiety. When taking wild lettuce supplement, take 50 to 100 milligram before bed also.
8.) Yoga to Cure Insomnia
Insomnia is caused mainly due to stress, anxiety and depression. These can be diminished with regular yoga practice. Take at least 15 minutes of time out in morning to reconnect to a quiet and peaceful nature. In the evening, follow an hour with a gentle yoga practice before dinner time as it helps in getting good and healthy sleep. Yoga helps in getting muscles relaxed and circulating blood in the whole body.
9.) Hops a Beer Fruit
Beer lovers will certainly be familiar with the soothing effect of hops, the flower used in beer making. For sleep purposes, hops has been widely used as a gentle tranquillizer for insomnia and anxiety. Hops has antibacterial properties. They pass on a bitter, tangy flavour when tasted which may not be liked everybody, but to get better sleep you can opt it. It is one of the best remedies for insomnia as it is giving you the flavour of beer.
10.) Valerian as Home Remedy for Insomnia
Valerian is a flowering plant, with sweet, aromatic pink and white flower. It is one of the most common home remedies for insomnia. It is found in studies also Valerian improves deep sleep, speed of falling asleep and overall quality of sleep. It is most successful when used over a longer period of time. People who use it feel energized. Take 200 to 500 milligrams boil it with water and drink before going to bed.
11.) Proper Sleeping Space
This advice is for anyone who wants to get a good night’s rest. Make sure your bed is comfortable and that you only use it for sleep. Also make sure your room is dark, that there are no illuminated clock or bulb in the room, and the temperature is cool. Spray some aromatic perfume in the room to change your mood and sleeping experience. These are small, small advices you have to keep in mind.
12.) Maintain a Sleep Journal
Sleep Journal is helpful in keeping track of daily routines. They can track what you are eating and doing during the day and how you do each night. This helps them to know the reasons that may contribute to insomnia. Sleeping journals can be kept for other health uses not only for insomnia. You can prepare sleep journal as a detailed one or brief one as per your need.
13.) Acupuncture as Treatment for Insomnia
This remedy may not be used by everyone, but many have found it effective for insomnia. This practice is being done for centuries. A practitioner inserts small needles into the area of your body that will cause the right response. This treatment works with the nervous system of the body. The treatment normally does not hurt and find it relaxing. Don’t use needles by yourself, but take expert consultation.
14.) Exercise as Home Remedy for Insomnia
Regular exercise is helpful to get rid of insomnia. When doing exercises a good amount of sweat is also released which helps in getting proper sleep at night. Releasing of sweat is beneficial because sweat contains chemicals which helps in lowering stress hormones. Group exercise is more beneficial to get rid of insomnia. Since, doing exercise will take a lot of time and effort, but the end result is always good.
15.) Cherry juice as Home remedy for Insomnia
Alcohol makes you fall asleep, but it causes health issues also. Alcohol affects your kidneys, causes cancer and other harm of alcohol is it makes you wake up in the middle of the night. Cherry juice is beneficial here. It consist of contents which help you to get proper sleep. Extract juice from cherry pulp using a juicer grinder. Drink it regularly at night to get rid of insomnia. It is one of the greatest remedies for insomnia.