Insomnia treatment through home remedies and natural treatments

This is a very common sleep disorder. It is characterized by difficulty staying or falling asleep. This leads to depression, irritability, tension headaches, poor performance, daytime fatigue and various other problems. There are two types of insomnia acute insomnia and chronic insomnia. The acute insomnia is usually more common and it lasts for days or weeks. The other type of insomnia – chronic insomnia lasts for months or even longer. There are many causes that could lead to insomnia such as breathing difficulties, chronic pain, caffeine or other stimulants, life changes, disruptions in sleeping environment, poor sleep habits, psychotic disorders, anxiety, stress and certain medical conditions such as acid reflux, heart failure, arthritis and others. Insomnia can be a side effect of some medications such as ACE inhibitors, beta – blockers, alpha – blockers and corticosteroids. Talk with your doctor if you suffer from insomnia because he or she will tell you which the best natural treatment for you is.

Insomnia home remedies

Warm milk for insomnia

This is a very effective home remedy for relaxing your body and mind. Milk has tryptophan that promotes sleep [1]. You should mix ¼ teaspoon of cinnamon powder in one cup of warm milk. You should drink it one hour before you go to bed.

Oatmeal for insomnia

This natural cure is rich in melatonin which can make the sleeping better [2]. You should eat oatmeal on regular basis because it can help you to rid of this problem. Also you can sprinkle 2 tablespoons of flaxseeds in your oatmeal. You should chomp it at night.

Aromatherapy for insomnia

There are different scents which have been used for ages to create moods. When you are using a candle or an essential oil with the right scent, then it can help you to relax your brain. Chamomile and lavender essential oils are two oils that are used for this purpose.

Green tea for insomnia

This natural cure has amino acid and theanine which can help to combat the anxiety and they can de – stress a person [3]. You should drink one cup of green tea one to two hours before you go to bed.

Limit alcohol and caffeine

It is known fact that caffeine and alcohol can cause wakefulness at night so this is a reason why you should limit both products if you suffer from insomnia.

Avoid TV and Media before bed

When you view TV, surf the net or play video games before you go to sleep, it can wake up your brain so this is a reason why you should avoid any media for about one hour before you go to bed.

Bananas for insomnia

People who suffer from insomnia should eat banana because it can help to combat it. Banana has an amino acid known as tryptophan that can help to raise serotonin levels and this can help to regulate the sleep patterns. Also it can help to elevate your mood and it will regulate your appetite. Banana has minerals such as potassium, calcium and iron which can help with the sleep.

Chamomile tea for insomnia

Chamomile tea is well – known home remedy for insomnia because it has a long history as a sleeping aid. The exact reason for this property of the chamomile tea is not known but there are some scientific studies in which are said that it has compound called apigenin that is responsible for its sedative effect. You should drink a cup of chamomile tea to induce relaxation and sleep. You can sweeten it with some honey and a pinch of cinnamon. [4]

Saffron for insomnia

This home remedy has mild sedative properties which can help to treat the insomnia [5]. You should steep 2 strands of saffron in one cup of warm milk. You should drink this home remedy at night before you go to bed.

Lose weight

If you are overweight, then it can lead to sleep apnea and also this can interfere with the hormones that are crucial for your sleeping.

Valerian for insomnia

This is a medicinal herb which has muscle relaxing and sedative properties. It can promote deep sleep and it induces relaxation [6]. You should mix ½ teaspoon of nutmeg and ½ teaspoon of grated valerian root in 2 cups of water. You should let it steep for fifteen minutes. You should strain it and then drink it. You should not use this natural cure on a regular basis for more than a few weeks because it can lead to withdrawal symptoms and heart problems. Also is helpful to consume valerian tea. Also there is another option and that is to dilute a half a teaspoon of valerian tincture in water and then you should drink it. You can take this home remedy up to 3 times per day.

Nutmeg for insomnia

This natural cure has sedative properties and it works as a natural sleep aid. You should add 1/8 teaspoon or just a dash of nutmeg powder to one cup of warm milk. You should drink this home remedy before you go to bed. Also there is another option and that is to add ¼ teaspoon of freshly ground nutmeg to one cup of warm water or to any fruit juice. You should drink this mixture before you go to sleep. Also there is a third option and that is to mix one tablespoon of amla (Indian gooseberry) juice with a dash of nutmeg powder. You should consume this home remedy three times a day. This home remedy will treat insomnia but also it can treat depression and indigestion. [7]

Fenugreek juice for insomnia

Fenugreek is home remedy which can help to reduce dizziness, insomnia and anxiety. You should mix together 2 teaspoons of juice extracted from fenugreek leaves and you should one teaspoon of honey. You should consume this home remedy on daily basis.

Cumin seeds for insomnia

This is a spice that which has medicinal properties and it aids in digestion. In the traditional Ayurvedic medicine, cumin seeds have been used to induce sleep. Also the cumin oil has a tranquilizing effect. You should mix one teaspoon of cumin powder in a mashed banana and you should eat it before you go to bed. If you do not have cumin powder at your home, then you should dry roast and grind cumin seeds to make the powder. Also you can have cumin tea to ease fatigue and tiredness. It is known fact that the insomnia and fatigue go hand – in – hand. To prepare the cumin seeds tea, you should heat one teaspoon of cumin seeds on low heat for about 5 seconds. You should add one cup of water and then bring this home remedy to boil. You should turn off the heat, cover the container and you should let it sit for about 5 minutes. You should strain this home remedy and then drink it before you go to bed.

Apple cider vinegar and honey for insomnia

The apple cider vinegar has amino acids which can help you to get a relief from the fatigue. Also it can help to break down fatty acids which release tryptophan. Honey can also promote sleep by raising your insulin and this can cause a release of serotonin which is a brain chemical that can help in the regulation of sleep and wake cycle. If you have low levels of serotonin in your brain, then it can lead to sleep disruptions and the high levels are associated with wakefulness. This is a reason why you need to adjust the home remedies depending on how they are affecting you so you can achieve the optimum mid – level of serotonin which will work for you. You should mix 2 teaspoons of honey and two teaspoons of apple cider vinegar to one glass of warm water. You should drink this home remedy before you go to bed. Also you can create a tonic by mixing 2 teaspoons of apple cider vinegar in a cup of honey. You should have a tablespoon of this tonic without or with water. Also you can have 2 teaspoons of honey mixed in one cup of water because this is a useful home remedy, especially for children.

Hot bath for insomnia

One of the best home treatments which can help you to treat insomnia is to take a hot bath or shower about 2 hours before you go to bed. This home remedy will relax your body and it will soothe your nerve endings. If you want to make this home remedy even more effective, then you should add a few drops of soothing essential oils like lavender, rosemary, chamomile or lemon balm to the bath water. [8,9]

Bottle gourd for insomnia

This is one of the best home remedies to induce sleep. You should take out the bottle gourd juice and add sesame oil in the same proportion. You should massage your scalp with this home remedy before you go to bed. Also you can include bottle gourd in your diet.

Curd for insomnia

This home remedy can enable the body to absorb essential minerals and nutrients and it can improve the digestive system as well. If you suffer from insomnia, then you should consume three cups of curd on daily basis because it can help you to have a good sleep. You can eat curd but also you can massage it on your head.

References:

[1] O’Connor A. The claim: A glass of warm milk will help you get to sleep at night. The New York Times. 2007. Retrieved from www.nytimes.com/2007/09/04/health/04real.html

[2] Meng X, Li Y, Li S, et al. Dietary sources and bioactivities of melatonin. Nutrients. 2017;9(4):367.

[3] Unno K, Yamada H, Iguchi K, et al. Anti-stress effect of green tea with lowered caffeine on humans: A pilot study. Biological and Pharmaceutical Bulletin. 2017;40(6):902-9.

[4] Zick SM, Wright BD, Sen A, Arnedt JT. Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: A randomized placebo-controlled pilot study. BMC Complementary Medicine and Therapies. 2011;11:78.

[5] Lopresti AL, Smith SJ, Metse AP, Drummond PD. Effects of saffron on sleep quality in healthy adults with self-reported poor sleep: A randomized, double-blind, placebo-controlled trial. Journal of Clinical Sleep Medicine. 2020.

[6] Bent S, Padula A, Moore D, et al. Valerian for sleep: A systematic review and meta-analysis. The American Journal of Medicine. 2006;119(12):1005–12.

[7] Puri Associate, Anandraman Pv. Managing insomnia with jathiphala (Myristica fragrans) powder – a pilot study. International Ayurvedic Medical Journal. 2018;6(1):97-101.

[8] Prior R. A hot bath 1 or 2 hours before bedtime can significantly improve your sleep, researchers say. 2019. In CNN Health. Retrieved from edition.cnn.com/2019/07/24/health/hot-baths-improve-sleep-trnd/index.html

[9] Liao WC, Chiu MJ, Landis CA. A warm footbath before bedtime and sleep in older Taiwanese with sleep disturbance. Research in Nursing & Health. 2008;31(5):514–28.