Insomnia can negatively affect your daily activities. Before settling for insomnia medication, it is important to try out different home remedies. Here are various home remedies for insomnia including natural remedies, herbal remedies and homeopathic treatments.
- 1 Home Remedies for Insomnia
- 2 Home Remedies for Insomnia in Adults
- 3 Home Remedies for Insomnia Anxiety
- 4 Natural Remedies for Insomnia
- 5 Herbal Remedies for Insomnia
- 6 Homeopathic Remedies for Insomnia
Home Remedies for Insomnia
Insomnia is a complex condition caused by a wide range of factors. To counter it, these factors need to be addressed. While for some people sleep may come effortlessly, this is not always the case. Some people experience sleeplessness which leads to sleep deficit. To regain normal functioning, it is necessary to identify and eliminate the causes of insomnia. Various herbal, Ayurvedic, natural and home remedies for insomnia can help achieve this. They are as discussed below.
Foods that Cure Insomnia
There are some anti-insomnia foods that if used can go a long way in helping to prevent insomnia. These foods vary and will work in different ways to treat and prevent sleeplessness as discussed below.
Milk acts as a source of calcium. This helps the brain to make melatonin which is the sleep regulating hormone. It is responsible for controlling the drive and timing of our sleep. It lowers the body temperature, causes drowsiness and leads the body into sleep mode. Sip a warm cup of milk some time before sleeping.Warm Milk
A combination of snacks containing carbohydrates and proteins before sleep is likely to induce sleep. This could include snacks such as peanut butter and a banana or cheese and a whole wheat cracker. You can take such a snack 30 minutes before sleep.
Turkey or Chicken
Having a slice of these before sleeping improves the quality of sleep. The foods contain some amino acid that is used to make serotonin, a chemical that helps you to sleep.
Generally when it comes to food, heavy meals should be avoided late in the night. Eat at least three hours to bed time to give enough room for digestion. There also are some foods to avoid to prevent insomnia. These include spicy foods as they could irritate the stomach. Sugary foods, chocolate and caffeine products should also be avoided.
Another category of home remedies for insomnia is lifestyle changes. By adopting some lifestyle changes that may be leading to insomnia, the problem will be eliminated. This is applicable to people in all stages of life including children, adults and even the elderly. Having a sleep-friendly environment also goes a long way in boosting sleep. Among some of the things you can address to enjoy better sleep are:
Turning off Appliances
When there is too much nighttime light, some people will experience a social jet lag. This is when one has the same symptoms as a person who has travelled over different time zones. To avoid this, move the television set out of the bedroom where possible. The same applies to other appliances. Turn off computers, tablets and phones when it is bedtime.
While physical exercise is necessary for great health, the time at which it is done matters. Exercising much later within the day could lead you to being sleepless. Morning exercise affects in a positive way body rhythms that are bound to affect quality of sleep. The reason for this could be related to the rise in body temperature when one is exercising. This rise takes up to six weeks to drop to normal. With a cooler body one gets better sleep thus the need to give the body enough time to cool by exercising early enough.
Wear pajamas to go to sleep. This signals the mind that it is time to sleep.The bedroom should be a tranquil environment for the body and mind to relax and sleep. To enhance this:
- Keep moderate temperatures in the bedroom. Never allow it to get too cold or too warm.
- Block light from outside
- Ensure you have a good mattress.
- Use a white noise filter to get rid of unwanted sounds.
- To reduce body odor, sweating and skin irritation, sleep on breathable linen.
- Have an appropriate pillow. One that will support both the head and the neck.
- Keep the alarm clock turned away from you so you don’t see it. When it is visible, it could get you worried as to what will happen if you don’t sleep soon enough. This worrying can make the insomnia worse.
Make Your Working Hours Flexible
This is most necessary if you are experiencing insomnia during pregnancy. Try making the working hours flexible if possible. If it is feasible, work from home to avoid the inconveniences of movement. Shop online and get help with household chores. This way you can relax and get enough sleep at night.
Adherence to Schedule
While it is not always that we think of the importance of sleep, its lack reflects on our daily life. How one feels when they are awake will at times depend on their sleep patterns. Sleep is necessary for our safety, quality of life, physical and mental health. Getting enough sleep helps to keep us alert, energetic and happier. By teaching your body to follow a given routine, it adheres to the set sleep pattern. This helps you in falling asleep faster. A set schedule also works wonders in ensuring that insomnia in toddlers is done away with.
This home remedy for insomnia makes use of a number of exercises such as paced breathing and yoga to combat insomnia. It helps you to settle down and focus on yourself. This is recommended for insomnia during menopause as opposed to settling for hormonal replacement therapy.
Home Remedies for Insomnia in Adults
In most cases, insomnia in adults goes undiagnosed and untreated. With aging, sleep patterns change. With this there is an increase lack of sleep. An adult may suffer from primary or secondary insomnia. In primary insomnia, there is no other underlying problem and the lack of sleep is not as a result of some other medical condition. Secondary insomnia arises when one fails to sleep because of something else. This could be medication, pain or depression. The result is either chronic or acute insomnia.
When using home remedies to get rid of insomnia in adults, it is important to adhere to them until some results are seen. This is because the effects may take a while before they can be felt. Once you pick a specific remedy, stick to it until desired results are achieved. If after a reasonable duration no changes are seen, seek medical attention. Some of the remedies you could use as discussed above include:
- Adopting the right diet by taking sleep-friendly foods
- Taking your exercises at least six hours before sleep time
- Practicing sleep hygiene
- Using herbal cures for insomnia.
Home Remedies for Insomnia Anxiety
One of the major causes of insomnia is anxiety. This could arise from worrying or getting nervous about something. Some of the anxiety symptoms that could lead to lack of sleep include an overwhelming feeling of responsibilities, nervousness about future activities and getting caught up in thoughts concerning past events.
With these general symptoms, anxiety takes a toll on you and sleep is not forth coming. The anxiety is worsened by the quiet and inactivity of the night. To treat this at home, one can adopt some techniques to help the mind and the body to relax. To get rid of insomnia from anxiety, try to relax as opposed to obsessing over the lack of sleep. Some relaxation techniques that may help get you some sleep when practiced everyday include:
- Breathing exercise
Natural Remedies for Insomnia
Getting enough sleep is necessary for the proper functioning of the brain as well as for your physical health. It is also important for the growth and development of children and teens. Sleep deficiency can result in a lot of damage. It will affect how you learn, work, react and get along with others. To ensure that sleep does not lead to other chronic health problems, it is important to seek treatment for insomnia. Before settling for medication, try out natural remedies for insomnia and see if they work.
Magnesium plays a great role in sleep. When it is lacking, the brain is prevented from settling down during the night. This can be obtained naturally from foods such as wheat germ, almonds, pumpkin seeds and leafy vegetables.
Lemon balm, chamomile, passionflower, blueberry and hops tea are well known for their contribution towards better sleep. When one takes a warm cup of tea, there is generation or warmth which is necessary for a good night’s sleep.
This is found in various formulations used for treatment of acute and chronic insomnia. It is also used to get rid of restlessness. This remedy is also safe for use in children. This can be taken in the form of liquid extract in droplets. Take two to three of them for up to four times in a day
Chamomile has been used for long as a sedative. It can be used for insomnia as well as restlessness. In children, it helps to calm irritability which could be a cause for lack of sleep. This can be used in various ways. It can be taken as a tea which is most common. Chamomile oil can be diluted to make massage oil to keep the body relaxed or as an inhalant. The oil can also be added to a bath taken before bed for that calming effect.
Herbal Remedies for Insomnia
While these may need a lot of convincing for use in teens, if you have parents suffering from insomnia in 60s, these may really work for them. There are a number of herbal remedies for insomnia which in most cases will not only boost sleep but offer other health benefits. They are best used in their most natural form as this will yield the greatest value. Discussed below are the best herbs for insomnia.
Lavender oil is known to have a calming effect and thus encourages sleep. Take a bath using water containing lavender oil before going to sleep. When rubbed on the temples and on the forehead, the oil has a tranquilizing effect. Its aroma will send you to better sleep.
This herbal remedy has medicinal properties and is one of the herbal remedies for insomnia that really works. It has been used to treat sleeping problems for a long time. It has sedating effects and can help you fall asleep. It helps to reduce getting awake while asleep and shortens sleep latency. It can be used together with other herbs such as passion flower, hops and California poppy.
The amino acid L-theanine is found in green tea. This helps to get rid of sleeplessness. It does this by reducing stress as well as the heart rate. It boosts production of the feel good hormone thus inducing relaxation. This way you are in a position to sleep.
These are the female flowers of the hop plant. This herbal remedy for insomnia is popularly known for its use as a flavoring and stability agent in beer but is also known for its medicinal properties. It has been used for long to get rid of nervousness, sleeplessness and restlessness. This is more so where the insomnia is as a result of nerve weakness or worry. Hops pillows can be used to get rid of mild insomnia. A cup of hops tea would also go a long way.
This is a great cure for insomnia that is as a result of nervous exhaustion, overworking and anxiety. It is a component in many sedatives and can also be found in the form of herbal supplements. It can be used in both adults and children to get rid of minor sleeping problems. Take a cup of its tea three times in a day.
This is a great sleep promoting herb. It can be found in many herbal remedies due to its sedating abilities. It helps in relaxation and easing of mild anxiety. This way it improves the quality of sleep and its latency. Take it in its tincture form or make some tea from it.
Also known as kava kava, this is the national drink of Fiji. It is very popular in the South Seas area. The herb has a calming effect and relaxes the body. It goes a long way in getting rid of insomnia. Kava can be taken in tincture form when a concentrated dose is needed or as tea.
St. Johns Wort
This weedy herb has a long history of usage. It has been used in insomnia treatment and getting rid of mild depression. It is available in powdered form, tincture as well as tablets format. When using it, it is possible for you to experience light sensitivity. In case they are severe, usage should be discontinued. Where the sensitivity is mild, reduce dosage and try to keep your skin away from direct sunlight while using it.
Homeopathic Remedies for Insomnia
Homeopathy is based on the doctrine of “like cures like”. This means that substances that cause the symptoms of something in healthy people can be used to cure the symptoms in sick people. Homeopaths will select their homeopathic remedies for insomnia by consulting references while putting into consideration your personal traits, psychological and physical state, life history and the symptoms of insomnia. As a result, the patient’s wellbeing is dealt with in totality.
To find the correct homeopathic remedy proper selection which can only be done through the correct application of homeopathic principles. Some of the homeopathic remedies for insomnia as documented in various repertories and in which situations they can be useful are as listed below.
Arnica: This is good for insomnia that is as a result of physical overwork, jet lag and when the bed feels uncomfortable.
Aconite: This can treat acute insomnia resulting from bad news, fear, grief, shock, restlessness and anxiety. It is also believed to work for persons experiencing nightmares.
Arsenicum Album: If you are the kind of people who feel sleepy within the day but are anxious in the night, this is the remedy for you.it will also help in cases of anxious dreams and nightmares.
Calcerea Phosphorica: This is most appropriate for babies suffering from insomnia as a result of teething, irritability and those who need a lot of attention. People who awake before midnight can also benefit from this.
Causticum: This one is great for people who cannot go to bed because they are afraid of the dark. This is most important in children.
Chamomilla: Extracted from chamomile, this remedy is a cure for insomnia in irritable babies. This could be as a result of colic, teething or anger. It can also be used as an antidote for persons who overuse coffee.
Coffea: This is remedy derived from coffee beans. This can help to treat insomnia resulting from alertness. This could be caused by good or bad news, disappointment or even overexcitement. It can also treat insomnia resulting from too much coffee.
Ignatia: Where sleeplessness is being caused by emotional stress, shock or being moody and it is accompanied by frequent sighing and yawning, this would be the best treatment.
Lachesis: This is a great cure for you if you are having sleep problems in your menopause. People who suffer sudden awakening and have a tendency of holding their breath while falling asleep can benefit from this as well.
Nux Vomica: This is best for persons who become sleepless because of stopping the usage of sedatives. In cases where you are experiencing mental stress or cannot sleep due to alcohol consumption, this could still work.
Pulsatilla: This works for insomnia that results from an overactive mind and recurrent thoughts. It can also help where one is anxious. Some people will also lack sleep from a feeling of it being too hot only to get rid of the covers and start feeling cold. It can also be used once a person lacks sleep after using certain foods.
Sepia: Where one falls asleep only to wake up too early or where they are experiencing mental stress as a result of irritability, over work, dizziness, nausea or tiredness, this remedy can be used.
Sulphur: This would work for treatment for insomnia where a person once awakened even by the slightest noise finds it hard to get back to sleep. This is also meant for persons who wake up too early but only get sleep very late.