Insomnia is a type of sleep disorder that can cause extreme discomfort during sleeping. Generally, seven to eight hours of sleep is required for an adult. People suffering from insomnia spend a number of sleepless nights. They may be suffering from depression.
They are also likely to suffer from heart disease. Insomnia is caused by imbalance of neurotransmitters which are the chemicals helpful in the transmission of nerve impulses.
Top Natural Cures For Insomnia
Be Comfortable
Sleeping on a bed which is neither too hard nor too soft is one the ways of being comfortable. Stay in a calm environment and remain away from loud noises. A dark, cool and comfortable room is adequate for providing relief to the person suffering from insomnia.
Avoid sleeping in a room where a television is kept. One can use earplug or sound machine to prevent the noise coming from outside. Keeping the window open and using fans are helpful in keeping the room cool and fresh.
Avoid Alcohol and Caffeine
Consuming alcohol can worsen the condition. It can cause headache or stomach ache. Alcohol has sedative effects that can create more discomfort during sleep. Caffeine is helpful in stimulation of brain. Avoid consuming caffeine for more than two times in a day. Consuming food or beverages that contain caffeine should be avoided.
Take Bath
Taking bath two hours before going to sleep is beneficial for the patients of insomnia. Epsom salt can also be added in the bath water. Adding one to two cups of Epsom salt in hot water bath is useful.
Honey
Honey is helpful for the treatment of insomnia. It can be added in the herbal tea or in warm milk that can be consumed before going to sleep. It is similar to sugar and has sedative properties.
Milk
Drinking a glass of milk is essential for the patients of insomnia. Warm milk is helpful for providing relaxation to the body and mind.
Carbohydrate
Consuming foods rich in carbohydrates, for example, toast is helpful for the brain. Snacks containing high carbohydrate and low protein taken before sleeping are helpful for easing the sleep.
Tryptophan
Deficiency of tryptophan is one of the causes of sleep disorder. People suffering from depression have low levels of tryptophan. Consuming 5-HTP is helpful for tryptophan deficient people. It helps the body in the production of serotonin, decreased level of which is one of the reasons behind sleepless nights. Taking hundred milligrams of its supplement is recommended.
Melatonin
Consuming one to three milligrams of melatonin one and a half or two hours before going to sleep is beneficial for the patients suffering from insomnia. Melatonin is a hormone which is helpful in the regulation of biological clock. Pregnant and nursing women should not consume melatonin. Its side effects include depression and autoimmune diseases.
Valerian
Valerian is a medicinal herb which is helpful for the treatment of insomnia. It has sedative properties that are helpful in relaxing the muscles. It can also be consumed in the form of capsule. Consuming one or two capsules half hour before going to sleep is recommended.
Side effects of the herb include headache, indigestion, palpitation and dizziness. Valerian can also be used in the form of tea or liquid extract.
Exercise
Relaxation techniques like exercise, yoga, meditation, deep breathing and muscle relaxation are beneficial for the patients suffering from insomnia. Activities like listening to music, dancing, reading etc. are useful for soothing the mind.
Breathing exercises like abdominal breathing is beneficial. Aerobic exercise for at least forty five minutes is helpful for insomnia patients.
Ashwagandha
It is a medicinal herb that helps the body in reducing the stress levels.
Passionflower
The herb is effective in the treatment of insomnia. It reduces nervousness and mental stress. The herb is beneficial for reducing sleep problems among adults and children. It has sedative properties and can be consumed in the form of tincture or tea.
Consume passionflower tea as one cup for three times in a day. Thirty to sixty drops of passionflower in the form of tincture can be taken for three to four times in a day.
Kava
The herb is helpful for reducing anxiety and insomnia. Liver injury is one of the risks associated with it. Kava has calming properties and is helpful in relaxing the body. It is also beneficial for reducing fatigue and sleeplessness.
Tea prepared from kava is also effective in the treatment of insomnia. Consume the herbal tea as one cup for two to three times in a day. It is also available in the form of tincture. Three to four drops of this tincture can be consumed for two to three times per day.
Magnesium Rich Foods
Green leafy vegetables, almonds, whole grains, cashews, seeds and legumes are some of the foods that are rich in magnesium. Magnesium acts as a natural sedative and is also used for people suffering from restless leg syndrome.
Pain, anxiety, constipation and irritability are some of the symptoms that are caused when there is a deficiency of magnesium.
Chamomile
Tea prepared from chamomile herb is effective in the treatment of insomnia and restlessness. It is safe for the children as well as adults. Chamomile in the form of oil can be added in bath water. Add five to six drops of chamomile oil in hot water bath for effective use. It acts as an inhalant and can be used as massage oil.
Chamomile tea can be consumed as one cup for two to three times per day. It is also available in the form of tincture. Consuming thirty drops of this tincture for three times in a day is an effective remedy for the treatment of insomnia.
Lavender
The herb acts as a tonic and is helpful in strengthening the immune system. Oil form of this herb can be added in water bath which is beneficial for treating insomnia. It can be used in the form of compress or as massage oil. Consuming herbal tea prepared from the herb as one cup for two to three times in a day is recommended.
Lavender oil can be massaged over the skin. Three to ten drops of lavender oil can be added in bath water. It can also act as an inhalant. Ten drops of lavender oil can also be mixed in one ounce of vegetable oil.
Caution: Please use Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.
