Home Remedies for Insomnia

 

Home Remedies for Insomnia - Do you sometimes have trouble falling asleep faster and staying asleep on a nightly basis? Are you looking for some home remedies for insomnia without taking sleeping pills? Read on to find out more.
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There’s nothing quite as frustrating as sleep insomnia – tossing and turning in your bed, trying your best to fall asleep. You know you need good sleep in order for your body to re-charge. You’re trying, but it seems the harder you try, the less sleepy you become.

 

Many influences contribute to insomnia or the inability to sleep. Nervous tension, stress, anxiety and illness are factors that may keep us awake at night but it is more likely that the problem lies with an uncomfortable bed or a room that is too hot or too cold or an intrusive light shining into the bedroom.

 

Indigestion can cause you to wake several hours after dropping off whilst tension, depression or kidney problems may waken you in the early hours of the morning, after which sleep may elude you.

 

Not being able to fall asleep easily or waking during the night or too early upsets the complex sleep patterns which the body is accustomed to and leaves you tired, irritable and unable to concentrate.

 

Sleeping pills can give some relief from insomnia, but its side effects are worse if taken frequently. The only way to overcome the insomnia is to go for natural remedies which can help getting a deep and peaceful sleep every day.

 

Regardless of what’s causing your lack of sleep, natural insomnia remedies can fix the problem without unnecessary side effects from sleeping pills.

 

If, however, the problem persists for longer than a week and natural remedies aren’t helping, consult your physician for further treatment. Home treatment is never a substitute for adequate medical care, particularly in the case of serious insomnia.

 

Before you reach for that bottle of sleeping pills, try the following suggestions for natural cures and home remedies for insomnia:

 

You can sleep better if you place yourself in a sleep-conducive environment. Hang thicker drapes and draw the curtains down for a completely dark room. If you’re sensitive to light, it may add up to your discomfort in sleeping. Noise is also a factor that affects a good night’s sleep. Use ear plugs to dissociate yourself from environmental noise.

 

You can sleep better if you go to bed on-time and at the same time every night. You should train yourself and your mind to go to bed at the same time and on time every night. Do not miss the routine on any day because it is important that you develop a habit and a routine which will help your mind and body to condition itself to get into a rhythm every day.

 

You should get out of bed early in the morning at the same time every day. If you rise early in the morning then it will help you to develop a routine of going to bed early at night. So try to get up early in the morning and at the same time every morning.

 

If you can’t get up early or at the same time then set an alarm on your alarm clock and strictly follow the alarm. If you are not good with the alarm clocks then ask a friend or a family member to wake you up in time.

 

Make your days active. Research has shown that people who exercise during the day sleep a lot better than folks who are more sedentary. It’s important, however, to get your exercise no later than the early evening. Exercise stimulates the brain your body, and doing it at night can make you too energized to fall asleep easily.

 

So go for exercise regularly every day after you wake up. It will help you to release the tension in the morning and you will go to sleep at night very easily. Exercise helps a lot in reducing the stress and tension. When you spend your stored energy in the morning, you don’t stay awake at night because you feel tired by then.

 

Don’t go for exercise two or three hours before you have to go to bed because it can be counterproductive and prevent you to go to sleep on time.

 

It is very good idea to practice relaxation techniques such as yoga before going to bed, as this may reduce stress levels. Deep-breathing exercises before you get into bed are also a popular regimen, the preferred method being to breathe in through the mouth and exhale through the nose – a discipline which forces relaxation.

 

You can even make it a nightly ritual and repeat it every night. Having a bedtime routing can reset your body`s circadian rhythms which can help you to treat the terminal insomnia.

 

Drinking herbal teas before going to bed at night is a very healthy practice. Even if you are not suffering from insomnia you should still try to take a cup of tea every time you go to bed at night.

 

Herbal teas are used for relaxation purposes and if you are relaxed at night, you will easily go to sleep at night. Use teas made from passion flower, lemon balm for mild insomnia and for chronic insomnia use kava, hops, and valerian (jalakan).

 

Chamomile (Matricaria Camomilla) is a common flowering plant also called babunah originates from various parts of central and Southern Europe. It is now widely cultivated in USA, Argentina, Australia, Egypt, and Northern Africa.

 

It has been used for centuries as a popular drink before bedtime with mild sedative properties. It is good for insomnia caused by anxiety or stress, mild insomnia, or transient insomnia.

 

The chemical that is found in Chamomile is a flavonoid component called Chrysin, and it is this that contributes to relieving stress, promoting sleep, and restoring the balance of the central nervous system. It also eases digestion, relieves spasms, inflammation, catarrh, nightmares, and it’s a pain relieving antiseptic which is very beneficial to healing wounds.

 

Unlike some herbal remedies, Chamomile doesn’t have to be taken for a substantial amount of time to see results; it is quick acting and can be used when needed. It is also safe for children and adults, and no side effects have been reported.

 

While most people consider natural remedies to be ineffective and very light, this is certainly not the case. Yes, some herbs and flowers may not be super-effective but hops really are effective.

 

Hops are used in the brewing of beer and Germany is its top producers. These hops have been known for centuries to make you sleep deeper and they relax you too. This is because they release a chemical called dimethylvinyl carbinol which is known to have a sedative and relaxing effect, research has shown. You can make a hobs herbal drink by infusing 3 tablespoons in 1 cup of boiling water.

 

A hop pillow is a great sleep inducer and so is an old-fashioned and delightful ‘dream pillow’ filled with woodruff, lady’s bedstraw and meadow sweet which has the sweet, clean smell of sun-dried hay. It is no wonder that folklore tells the tale that Mary gave birth to Jesus on a pallet of bedstraw hence its name. The only thing about hops is that they are toxic to dogs so keep hops away from them.

 

You can make a sleep-conducive herbal drink by taking 1 tablespoon each of dried or a handful of fresh red clover heads, shredded lettuce and hops. Place in 600 ml 91 pint) of cold water, heat gently until boiling and boil for two minutes. Simmer for a further two minutes then remove from the heat. Infuse for three hours.

Strain and bottle then well sealed it will keep in a cool dark place for up to four days. Take a small glassful at night to help you sleep. This is one of the useful home remedies for Insomnia.

 

A tea made with chopped lettuce leaves infused for 20 minutes in 1.5 cups of boiling water is reputed to bring sleep and so is eating the leaves but lettuce is also considered to be a diuretic is also considered to be a diuretic and by some to be an aphrodisiac.

 

Other bedtime drinks that are effective home remedies for insomnia are:

 

Oranges or Orange flower water taken on a lump of sugar or in a little warm sweetened water is the most old-fashioned remedy for a multitude of anxiety based problems.

 

All gentlewomen should keep a small flask on their bedside tables – a far better habit than some modern bed side bottles. Orange leaf tea or the juice of 2 oranges in a little hot water sweetened with honey is both pleasant night-time drinks which will remedy mild insomnia. This is one of the best home remedies for insomnia.

 

You can drink either hot milk or buttermilk with a pinch of cinnamon and honey. A glass of warm milk has long been a remedy for sleepless nights, and now there’s good evidence to show it works.

 

Milk – along with cheese – contains an amino acid that’s called tryptophan. The body converts tryptophan to serotonin – the natural chemicals that help the body regulate its sleep cycles. Having a little milk before bed – it can be warm or cold – will give your brain the message that it’s time to be shutting down for the night.

 

But be careful not to drink copiously before retiring to bed, otherwise you will inevitably be awoken during the night.

 

Don’t drink black tea or coffee at bedtime, however, because it contains caffeine. Speaking of coffee, don’t drink three cups after dinner and expect to sleep well that night. Caffeine is a powerful stimulant. Even what you’re used to it, drinking coffee at night can lengthen the time it takes to fall asleep and will also make the sleep you do get less restful.

 

Even though alcohol can help you fall asleep more quickly, it disturbs the overall quality of your sleep. That’s why people who drink at night are often tired the next day, even when they’ve gotten plenty of sleep.

 

One of the natural cures for insomnia is healthy eating. Improve your diet which may need an additional supplement of vitamin B or calcium and cut down on processed food and some obvious stimulants such as cigarettes, particularly at night-time.

 

Try eating a banana just before bed time. Bananas not only enhance the production of serotonin, they also contain trace amounts of melatonin, a hormone that causes drowsiness. Bananas also contain magnesium, which functions as a natural muscle relaxer. These fruits can be great natural cures for sleep insomnia.

 

Do not watch television programmes late at night which may overexcite either the imagination or the brain – it is far better to take a good book to bed with you or one that is so mindlessly boring that you fall asleep trying to concentrate.

 

A warm bath is far more pleasant if it is scented with one of the following essential oils chamomile, sandalwood, lavender, rosemary, Melissa, meadowsweet, orange, neroli, rose. All of these will calm a restless spirit.

 

Another somniferous idea is to hold a bath bag containing 3 parts chamomile, 2 parts each meadowsweet and lime flowers and 1 part grated valerian root beneath the hot tap whilst the water is running.

 

A warm footbath is a comforting way of persuading the blood to rush from the head which many people believe is the best condition for sleep, although others swear the opposite and that the foot of the bed should be raised. I believe that a soothing herbal footbath does help you to sleep and my favorite is a mixture of lavender, rosemary and crushed juniper berries tied into a cotton handkerchief.

 

More stalwart characters might prefer a mustard footbath. Babies and young children who have difficulty sleeping or who suffer from nightmares might be soothed with the addition to their warm bath water of a strong tea made with chamomile, lime flowers or lemon balm.

 

After a bath or footbath gently massage the whole body or feet with 3 drops of one of the essential oils (such as lavender, clary sage, petitgrain, sandalwood or ylang ylang) above diluted with a small cup of a base oil (such as a light vegetable oil or grape seed oil). Not only will this promote sleep but it will also improve the condition of the skin.

 

Washing the head in dill water and placing bunches of dill upon the pillow was another method for curing insomnia and eating dill or drinking dill water relieves indigestion which may be the cause of sleeplessness in the first place.

 

You may want to watch a Video HERE to learn more other home remedies for insomnia.

 

So hopefully if you’ve been wondering how to fall asleep quickly, you’ll take some of the home remedies for insomnia in this article away with you and start to see results. The key is to experiment with as many different strategies as possible.

 

Everyone is different, and you may find just one or two ideas make all the difference for you and help you learn how to make yourself fall asleep instantly, or you may find you need to take on board as many of these ideas as possible to create the perfect conditions to beat insomnia. You can get more ideas by clicking on Home Remedies for Insomnia

 

You can also learn how to do yoga at home to help you to relax, get in shape and fall asleep faster, for more ideas, click on Brilliant Yoga