Insomnia is a sleep disorder which is characterized with a difficulty to fall or stay asleep. It can lead to daytime fatigue, tension headaches, poor performance, depression, irritability, and various other problems.
Insomnia is generally divided into two types: acute and chronic. Acute insomnia is more common and it lasts for days or weeks. However, chronic insomnia lasts for months and sometimes longer.
Insomnia is caused by different factors, such as stress, anxiety, poor sleep habits, psychotic disorders, life changes, disruptions in sleeping environment, caffeine or other stimulants, breathing difficulties, chronic pain, and certain medical conditions such as heart failure, arthritis, acid reflux, and others.
It could also be a side effect of certain medications such as alpha-blockers, beta-blockers, corticosteroids, ACE inhibitors, and more.
Here are the top 10 home remedies for insomnia.
1. Cumin Seeds
Cumin is a culinary spice which has medicinal properties that aid in digestion. In the traditional Ayrvedic medicine, it has been used to induce sleep. Cumin oil is also known to have a tranquilizing effect.
- Mash one banana and mix it with one teaspoon of cumin powder. Eat it before going to bed. If you don’t have cumin powder, dry roast and grind cumin seeds to make the powder.
- You can also make some cumin tea to help you ease tiredness and fatigue, since insomnia is often a result of fatigue. To make the tea, heat one teaspoon of cumin seeds on low heat for about five seconds, add one cup of water and bring the mixture to a boil. Remove it from the heat, cover the container and let it sit for about five minutes. Strain the tea and drink it before bedtime.
2. Nutmeg
Nutmeg has sedative properties and is used by many people as a natural sleep aid.
- To make a nutmeg drink, add one-eighth teaspoon or just a dash of nutmeg powder to a cup of warm milk and drink it before bedtime.
- You can also add one-quarter teaspoon of freshly ground nutmeg to a cup of warm water or any fruit juice. Drink it before bedtime.
- Or, you can mix a dash of nutmeg powder in one tablespoon of Indian gooseberry (amla) juice. Drink this three times a day. Besides treating insomnia, this will also treat indigestion and depression.
3. Saffron
Saffron has mild sedative properties that help treat insomnia.
- Take two strands of saffron and steep them in a cup of warm milk.
- Drink this before going to bed.
4. Chamomile Tea
Chamomile has long been known as a sleeping aid, and chamomile tea is a well-known natural home remedy for insomnia. The exact reason for this property of the chamomile is still unknown, but some scientific studies have suggested that the chamomile contains apigenin which could be responsible for its sedative effect.
If you have trouble falling asleep, simply drink a cup of chamomile tea to induce sleep and relaxation. You can sweeten it with a pinch of cinnamon and some honey.
5. Bananas
Bananas contain an amino acid called tryptophan that helps raise serotonin levels, which help regulate sleep patterns. This makes them useful in combating insomnia. They will also elevate your mood and regulate your appetite. Bananas contain iron, calcium and potassium which will also help you sleep.
6. Warm Milk
Many people have warm milk when they have trouble sleeping. It is an excellent home remedy to relax the mind and body. Furthermore, like bananas, milk contains tryptophan that promotes sleep.
- Mix one-quarter teaspoon of cinnamon powder in a cup of warm milk.
- Drink it one hour before going to bed.
7. Fenugreek Juice
Fenugreek reduces anxiety, insomnia, and dizziness.
- Mix two teaspoons of juice extracted from fenugreek leaves and one teaspoon of honey.
- Consume this every day.
8. Valerian
Valerian is a medicinal herb that has sedative and muscle relaxing properties. It promotes deep sleep and induces relaxation.
- Take half a teaspoon of grated valerian root and half a teaspoon of nutmeg. Mix them and put them in two cups of hot water. Let it steep for 15 minutes. Strain and drink it. Never use this remedy on a regular basis for more than a few weeks since it may lead to heart problems and withdrawal symptoms.
- Or, you can simply have valerian tea.
- You can also buy valerian tincture and dilute half a teaspoon of it in water and then drink it. You can take it up to three times a day.
9. Hot Bath
Taking a hot bath or shower about two hours before going to bed is considered to be of great help in treating insomnia. You can make this your bedtime ritual that will help you relax your body and soothe the nerve endings.
Adding a few drops of soothing essential oils like lemon balm, rosemary, chamomile, or lavender to the bath water will make this remedy even more effective.
10. Apple Cider Vinegar and Honey
Apple cider vinegar is rich with amino acids that relieve fatigue. Furthermore, it helps break down fatty acids that release tryptophan. Honey also promotes sleep by raising the insulin and causing a release of serotonin, a brain chemical that helps regulate sleep/wake cycles.
However, low levels of serotonin lead to sleep disruptions whereas high levels are associated with wakefulness. Therefore, you may need to adjust the remedies depending on how they affect you so that you achieve the optimum mid-level of serotonin suits you the best.
- Mix two teaspoons of organic apple cider vinegar and two teaspoons of honey in a glass of warm water. Drink it before bedtime.
- You can also make a tonic by mixing two teaspoons of apple cider vinegar in a cup of honey. Take one tablespoon of this tonic with or without water.
- If a child has problem sleeping, simply giving him/her two teaspoons of honey mixed in a cup of water can be useful.
in addition to these home treatments, you should also take some remedial measures like establishing a regular sleep routine, avoiding large and late meals before bedtime, sleeping in a dark and quiet room, practicing relaxation techniques, eliminating caffeine from your diet, and incorporating moderate exercise into your routine (but avoid late-day exercise). Consult your doctor for proper treatment if the lack of sleep starts affecting your daily activities.
Sourced: top10homeremedies
