The best home remedies for insomnia
If you're struggling to get a good night's sleep, these home remedies for insomnia can help. From natural cures to lifestyle changes, we've got you covered.
Instead of taking medicine, there are a few natural sleep aids you can try
From dietary changes to relaxation techniques, home remedies for insomnia can help you get a better night’s sleep.
Insomnia can be a frustrating condition to live with. While medications are available to treat it, natural aids may be easier on your body.
Everyone knows just how important sleep is for your overall well being. But when sleep doesn’t come easily, getting external help might do the trick.
If you’ve run out of options and you’re tired of staring at the ceiling, begging for rest, make sure to pay your doctor a visit.
You can also search the internet for natural sleeping aids such as melatonin supplements.
However, if you want to take a more natural approach, or if you struggle with possible side effects, you can try a few home remedies for insomnia that may be just as helpful.
Below, we’ll look through a few suggestions as well as relaxation techniques to help you get the rest you need. Keep reading for more!
What exactly is insomnia?
Before we look at the list of home remedies for insomnia, it’s important to understand what exactly is this condition.
Insomnia is a sleep disorder characterized by difficulty falling asleep or staying asleep, which can lead to daytime fatigue and dysfunctional cognitive processes.
Studies estimate that anywhere from 10-15% of adults suffer from insomnia. It makes it one of the most common sleep disorders in the world.
Insomnia has many possible causes including stress, poor sleeping habits, certain medical conditions and medications, jet lag, and even caffeine.
Treatment for insomnia can range from cognitive behavioral therapy and relaxation techniques to medications.
It’s important to never overlook the signs of insomnia as it can have serious physical, mental, and emotional repercussions if left untreated.
If you think you may be suffering from it, make sure to talk to your doctor.
They can help you find the best methods of treatment and get back on track with a normal sleep pattern.
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Easy and simple home remedies for insomnia
If you’re looking for an easy way to get better sleep, there are plenty of home remedies that can help.
Below, you’ll find some of the most popular natural insomnia treatments that you can try at home.
Have a nice hot cup of herbal tea before bed
A hot cup of herbal tea is one of the home remedies for insomnia that you can easily make at home.
Herbal teas have a variety of natural ingredients, such as chamomile, lavender, valerian root, and passionflower.
All these herbs have calming properties and may help bring on sleep. To make a cup of herbal tea, simply add 1 teaspoon of your chosen herb to a cup of hot water and let it steep for 5 to 10 minutes.
Strain the herbs before drinking. Adding honey or lemon can help improve the flavor, if you like.
Enjoying a cup of herbal tea at night may be just what you need to finally get a good night’s rest.
There are also herbal tea blends available commercially that combine various types of herbs for an even more calming effect.
Try sipping on one of these before bedtime to help you drift off into dreamland. Just make sure none of these have caffeine as an ingredient.
Use essential oils to your aid
Essential oils offer home remedies for insomnia that can help you get the restful sleep that you need.
Many studies have shown that certain essential oils can be calming and promote better sleep quality.
You can use a diffuser to disperse the oil through your home, as well as add a few drops to a bath before bedtime or even massage it into your hands, feet, and neck.
Popular essential oils used to help improve sleep include lavender, chamomile, ylang-ylang, sandalwood, and bergamot.
The scent of these oils are thought to relax the body and soothe the mind in preparation for a good night’s sleep. Give them a try and see if they work for you!
Try drinking tart cherry juice
Tart cherry juice is another excellent choice among home remedies for insomnia.
The tart, sweet taste of the juice helps to soothe the body and can help with sleep-wake cycles.
Tart cherry juice contains melatonin, a hormone that regulates our natural sleep-wake cycle, which can help increase drowsiness and reduce the time it takes to fall asleep.
Additionally, it is rich in antioxidants and anti-inflammatory properties, which help reduce inflammation and promote better sleep.
Its high content of tryptophan, an amino acid that helps produce serotonin, also plays a role in helping with insomnia.
Drinking tart cherry juice is an easy home remedy for those looking for help with their insomnia.
Simply drink 8-16 ounces of tart cherry juice per day, preferably two hours before bedtime.
Dried passionflower or extract oil can also help
Dried passionflower and its extract oil are home remedies that have been used for centuries to help with sleeplessness. It has calming effects, helps to reduce anxiety, and can even act as a mild sedative.
The herb is sometimes combined with other home remedies such as chamomile or valerian root.
Passionflower is a great choice as it is generally safe, non-habit forming, and can be taken in many forms such as teas, capsules, or tinctures.
Additionally, passionflower has a long history of calming effects. It can reduce anxiety and help improve sleep quality.
For those looking for home remedies for insomnia, dried passionflower and its extract oil are definitely worth trying.
Pay attention to your magnesium intake
Magnesium has been linked to helping people fall asleep faster and stay asleep longer.
Foods high in magnesium include legumes, nuts, whole grains, dark leafy greens, fish and some fruits like avocado and banana.
Taking a supplement containing magnesium is also beneficial if you don’t have the adequate amount of magnesium intake from natural sources.
It’s important to consult a healthcare professional before taking any supplement, however.
Making sure you get enough magnesium is one home remedy that could help you get a better night’s sleep.
Try relaxing with meditation and yoga at night
If you’re looking for home remedies to help with your insomnia, consider practicing yoga and meditation before bedtime.
This can be a great way to relax your body and mind, allowing you to drift into sleep more easily.
Studies have shown that both yoga and meditation can reduce stress levels, which is one of the primary causes of insomnia in many cases.
Not only that, but yoga and meditation can also help regulate your breathing, which can be beneficial for falling asleep.
Some habits might be affecting your sleep quality
If you’re having trouble sleeping, it’s likely that some of your daily habits are to blame.
Everything from what time you eat dinner and how much caffeine you consume can have an impact on your sleep quality.
Follow the link below to learn more details about these habits and how you can avoid them for a better night of rest.
About the author / Aline Barbosa
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