Home remedies for insomnia treatment

chronic insomnia

Do you have trouble sleeping at night? Are you tossing and turning, trying to get comfortable? If so, you are not alone. Millions of people around the world suffer from insomnia. Luckily, there are home remedies for insomnia that can help you get a good night’s sleep. In this blog post, we will discuss some of the most effective home remedies for insomnia. We will also provide tips on how to improve your sleep hygiene and get the most out of your sleep!

Why use home remedies for insomnia?

Short-term insomnia affects a significant number of people. This prevalent sleep issue might make it difficult to fall asleep and maintain sleeping till the time to wake up.

Although the need for sleep varies from person to person, most people require at least seven hours of sleep each night. If your sleeping habits are affecting your quality of life, home treatments may be able to assist.

Continue reading to learn how to take control of your sleeping patterns through meditation, exercise, and other home treatments.

Melatonin

You may be aware that melatonin supplements can assist you to sleep. They are suggested for issues related to shifting work or jet lag, according to evidence.

natural sleep remedies

Melatonin is a natural hormone. It helps control the sleep-wake cycle in the brain by regulating circadian rhythms. When it’s nighttime and dark, your body creates it.

Melatonin supplements are useful for ailments that are linked to low melatonin levels, such as:

  • Aging
  • Mood disorders like depression
  • Delayed sleep-phase syndrome, when you fall asleep late at night and wake in the late morning or afternoon
  • Jet lag, is when your sleep cycle is disrupted by a time zone change

Melatonin supplements may aid in the improvement of sleep quality and morning awareness in persons with insomnia.

In individuals over the age of 55, timed-release melatonin is utilized to treat sleeplessness. For up to 13 weeks, melatonin was taken up to two hours before bedtime in most studies.4

When it comes to timing, melatonin is important. Melatonin may cause problems with your normal sleep cycle when taken in the morning. It can help regulate your sleep cycle when taken in the afternoon or early evening.

Light exposure

In sleep therapy, light therapy is occasionally used. Light exposure aids in the body’s signaling to sleep and wake up. If you have trouble falling asleep at night, go for a walk outdoors first thing in the morning. A home light treatment device can also assist. These gadgets should be discussed with your doctor or a sleep expert.

natural sleep remedies

When you get out of bed too early in the morning or fall asleep very late at night, additional light in the late afternoon may be beneficial. Take a stroll during the day while it is still bright outside. You can also try using light therapy for two to three hours at night.

Meditation and relaxation techniques

Meditation may assist you in sleeping. Meditation can reduce stress hormone levels and slow breathing.

natural sleep remedies

In meditation, you direct your attention to a point of focus, such as your breathing, a sound, or a word. Meditation may assist you in the following ways:

  • Increase awareness of your body
  • Relax your body
  • Calm your mind

Types of meditation include:

  • Guided meditation, where someone else’s voice helps you relax
  • Vipassana
  • meditation, a Buddhist mindfulness practice
  • Yoga Nidra, a kind of guided meditation
  • Body scan, where you focus your attention on the feelings in different parts of your body

You can also try:

  • Visualization: This entails creating a soothing scenario in your mind. 8 Lie in bed and try this for 20 minutes. Involve all of your senses and make the experience more realistic. Consider yourself on a tropical island, for example. The warmth of the wind on your skin is an excellent example. Imagine the fragrance of the flowers as you look at the water. Listen to the crashing waves while gazing out into the distance. The more distinct your visual imagery and the additional senses you use, the more effective it will be.
  • Relaxation response: This is a method to balance the “fight or flight” stress of everyday life. It’s generally done by sitting still for a few minutes and focusing on one single focus word.
  • Mindfulness: Mindfulness meditation involves focusing on your present thoughts.
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Sleep appears to be aided by meditation. There’s sufficient evidence that these techniques can help people suffering from insomnia, according to the National Center for Complementary and Integrative Health. However, more study is required.

Yoga

Yoga is a method of relaxation, breathing, exercise, and healing based on Indian thought. It has its roots in Indian philosophy. It’s been characterized as the integration of mind, body, and spirit into one.

chronic insomnia

According to a 2017 study, yoga may help with insomnia symptoms. The evaluation also discovered that mindfulness-based stress management and tai chi were effective. Tai chi is a low-intensity form of exercise.

Hypnosis

Hypnosis is a focused, aware, and receptive state in which a person is more receptive to persuasion. Its mechanism is still unclear.

Hypnosis may bring about changes in the body. Examples include:

  • Decreased heart rate
  • Decreased blood pressure
  • An increase in alpha waves, slower brain waves that help you relax

Hypnosis, like meditation and other types of deep relaxation, can be beneficial. However, so far, the research has not been well-designed.

Aromatherapy

Most studies on aromatherapy for sleeping, according to a 2011 analysis, aren’t rigorous enough to be definitive. English lavender has been used as a folk cure for quite some time. It’s one of the most relaxing essential oils available.

natural sleep remedies

Place a lavender sachet under your pillow for some added relaxation. For an even more relaxing effect, add one to two drops of lavender essential oil to a handkerchief.

You could also try adding a few drops of lavender oil to a bath. A warm bath can also assist with lowering body temperature. This might aid in your sleep.

A few other aromatherapy oils are believed to help with sleep. These include:

  • Chamomile
  • Patchouli
  • Ylang-ylang14

Acupuncture

Acupuncture and acupressure can be used to help with sleeplessness. Acupressure has been shown in studies to have some efficacy. Acupuncture’s effectiveness is controversial.

Food and diet

What you eat and what you don’t eat can impact your sleep.

natural sleep aids

Limit your intake of caffeine, alcohol, and nicotine

Caffeine and nicotine may have a significant impact on sleep. Both of these substances can induce insomnia and restlessness.

Drinks containing caffeine include:

  • Coffee
  • Tea
  • Soft drinks

You may also find caffeine in unexpected places like:

  • Chocolate
  • Cough and cold medicines
  • Other over-the-counter medicine

Alcohol can also cause nighttime wakefulness.

Cut back on sugar

Sugar can provide a burst of energy, but it is fleeting. Sugar can also cause uneven blood sugar levels. It’s possible that when blood sugar levels fall at night, sleep is affected.

Eat foods that help you sleep

Tryptophan is an amino acid that can be found in various foods. It’s a component of the neurotransmitter serotonin. Melatonin is formed from serotonin. Tryptophan has been studied, and there appears to be some evidence for its efficacy.

Before going to sleep, have carbohydrates like whole-grain crackers. Additionally, add foods high in vitamin B6 to your diet. This vitamin is found in wheat germ, sunflower seeds, and bananas. The conversion of tryptophan is improved by B6.

It’s also important to note that L-tryptophan supplements are not advised. They’ve been associated with eosinophilia-myalgia syndrome, which is a painful and skin-related condition.18

Eat Foods Rich in Magnesium

Magnesium is a natural sedative, according to some studies. Magnesium supplements have been shown in some research to aid with sleeplessness.

Magnesium deficiency can cause health problems, including:

  • Difficulty sleeping
  • Constipation
  • Muscle tremors or cramps
  • Anxiety
  • Irritability
  • Pain

Foods rich in magnesium include:

  • Legumes and seeds
  • Dark, leafy green vegetables
  • Wheat bran
  • Almonds
  • Cashews
  • Blackstrap molasses
  • Brewer’s yeast
  • Whole grains

Include these whole foods in your diet. You may also try juicing dark green leaves.

Vitex agnus castus

Chaste tree, also known as Vitex agnus castus, is a plant that may be used to relieve sleeplessness and sleep problems linked with menses and menopause.

In one study, females were treated with a combination of:

  • Vitex agnus castus
  • Magnolia extracts
  • Soy isoflavones, a plant compound that has properties similar to the hormone estrogen
  • Lactobacilli, a beneficial bacterium sometimes added to yogurt

For the first year, 40 patients were included in the study. This therapy was discovered to be beneficial and safe.

Keep in mind that this herb should not be used by:

  • People on birth control pills
  • Those receiving hormone replacement therapy
  • People taking dopamine-related medications

Chamomile tea

In fact, no clinical trials have demonstrated that this herb aids in sleep. Chamomile is commonly used to treat the following conditions:

  • Reduce muscle tension
  • Soothe digestion
  • Reduce anxiety
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This may help induce sleep.

Sip a cup of hot chamomile tea after your meal. However, don’t drink too close to your bedtime. It’s possible that it will inducenightly bathroom visits.

Other herbs sometimes used for insomnia include:

  • Hops
  • Passionflower

However, several others have not been proved to be successful.

Valerian

Valerian (Valeriana officinalis) is a herbal home remedy. It can be taken as a supplement or brewed as tea. Its advantages include:

  • Reducing anxiety
  • Improving sleep quality
  • As a sedative

Clinical trials of valerian for insomnia have produced varied results. Sleep quality has been found to be the same whether people took valerian or a placebo in studies examining sleep duration.

However, several users in the studies anecdotally stated that their sleep quality improved after taking valerian.

good sleep hygiene

Valerian’s primary active ingredient is valerianol, which may affect levels of gamma-aminobutyric acid (GABA). This is a calming neurotransmitter in the brain. Valerians also help with muscular spasms. It’s been suggested that it can help with menstrual cramps.

Valerian is usually taken an hour before bed. A typical dose is 450 milligrams. It may make you drowsy if taken during the day. It’s typically taken in two to three 300 milligram doses with meals.

Lemon balm

Lemon balm (Melissa officinalis) is a tea and herbal remedy. It’s claimed to help with anxiety and nerve soothing. Valerian is sometimes used with it. Lemon balm was found to be beneficial in a 2013 research. Unfortunately, studies of lemon balm and other herbal “sleep formula” supplements have yet to reveal any evidence.

Traditional Chinese medicine

In traditional Chinese medicine, insomnia is linked to kidney energy insufficiency. This view is not shared by Western medicine.

A few signs of kidney energy weakness are:

  • Low backache
  • Tiredness and fatigue
  • A burst of energy at about 11:00 in the evening

Insomnia in menopause is often caused by this sort of sleeplessness, as individuals taking anti-estrogenic medicines such as Soltamox (tamoxifen) can attest. Individuals on these medications should not use herbal mixtures like Liu Wei di Huang. Estrogen levels may be increased if you take these formulas.2

Ayurveda

Ayurveda is an ancient Indian healing system. It is based on harmony between mind, body, and spirit.

Insomnia is frequently linked to a Vata imbalance in Ayurvedic medicine. Vata is one of the three life forces in Ayurveda, which are known as energies or vitality.

Vata regulates breathing and circulation in Ayurveda. Individuals suffering from a Vata imbalance are noted for being irritable, anxious, and afraid, as well as sleeplessness.

The application of oil to the head and feet is one type of Ayurvedic therapy. Warm sesame oil is typically used in treating Vata imbalances.

Improve your bedroom feng shui

The Chinese idea of Taoism is where feng shui originates. This approach offers guidelines for arranging rooms to improve energy flow. Consider utilizing bedroom feng shui ideas.

Lavender oil

The essential oil of lavender, which has a calming effect, is known to help people relax, ease pain and promote sleep. It’s thought that taking it orally works more effectively.

When combined with an antidepressant, lavender oil capsules improved sleep patterns in people suffering from depression, according to 2014 research. People also had decreased anxiety, which would seem to make for better sleep.

good sleep hygiene

Take 20 to 80 milligrams of lavender a day by mouth, or as directed. You may add lavender essential oil to a diffuser or spritz it on your pillow. Lavender tea is also available.

Lavender is rarely dangerous when ingested. Taking lavender by mouth may induce headaches, constipation, or sickening.

When to see a doctor

Consult your doctor if your symptoms persist for more than a few weeks or worsen. Insomnia that lasts for an extended period of time might be associated with a physical problem.

This includes:

  • heartburn
  • diabetes
  • asthma
  • arthritis
  • chronic pain
  • thyroid disease
  • cardiovascular disease
  • musculoskeletal disorders
  • kidney disease
  • neurological disorders
  • respiratory problems
  • hormonal changes associated with menopause

Prescription and over-the-counter medications may also interfere with sleep quality.

If left untreated, insomnia can increase your risk for:

  • anxiety
  • depression
  • heart failure
  • high blood pressure
  • substance abuse

Your doctor can help you to get to the root cause and decide how best to treat the issue.

How is insomnia traditionally treated?

If lifestyle changes aren’t working, your doctor may suggest behavioral therapy.

Behavioral therapy

Behavioral therapy may assist you in establishing sleep-friendly habits that will improve the quality of your sleep. Your therapist will collaborate with you over the course of a few months to identify which thoughts and behaviors are causing you to have poor sleeping habits.

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A cognitive-behavioral treatment plan may include:

  • sleep restriction
  • relaxation therapy
  • sleep hygiene education
  • sleep scheduling
  • stimulus control

This usually has better long-term outcomes than medicine alone.

Medication

Only use sleeping pills on rare occasion and for no more than 10 days in a row. Diphenhydramine, such as found in Benadryl, and doxylamine succinate, such as found in Unisom SleepTabs are two over-the-counter options. Sleeping pills might be given to you by your doctor while you’re getting accustomed to behavior and lifestyle changes.

Common prescription sleep medicines include:

  • doxepin (Silenor)
  • eszopiclone (Lunesta)
  • zolpidem (Ambien)

Other natural remedies

  • If you suffer from hot flashes, consider using a Chillow. This is a lightweight, flat foam cushion insert. It may help to cool your head at night by keeping it cool.
  • Slow, soothing music may also aid in the improvement of sleep. Music therapy has been discovered to improve sleep quality. It can also help patients fall asleep faster and increase their satisfaction with sleep.
  • Kava is sometimes advised for anxiety-related sleeplessness. The United States Food and Drug Administration, on the other hand, has warned consumers about the potential for severe liver damage caused by kava supplements.
  • A lack of activity can lead to poor sleep. Muscles become tense and stressed. That night, exercise might help you get a good night’s sleep. However, avoid exercise close to bedtime as this may result in anxiety.

Inference

Insomnia is a common problem that can be caused by many different things. Fortunately, there are home remedies that can help you get a good night’s sleep. Valerian and lemon balm are two herbs that have been found to be helpful in treating insomnia. Traditional Chinese medicine also offers insights into how to treat insomnia. Ayurveda is another approach that may be beneficial for those suffering from Vata imbalances. Improving your bedroom feng shui may also help you get better sleep. Finally, exercise is another way to improve your sleep quality.

FAQ’s

How do you fall asleep in 5 minutes?

Some people find that reading or taking a bath before bed helps them fall asleep quickly.

What can I drink to help me sleep?

Warm milk with honey is a traditional home remedy for insomnia. Chamomile tea and lavender essential oil are also said to help you fall asleep more quickly.

How can I cure insomnia naturally?

People with insomnia can try home remedies such as:

  • Keep a sleep schedule. Avoid naps during the day, and discipline yourself to go to bed at a particular time each night. This will help your body get into a normal sleeping rhythm.
  • Avoid caffeine in the afternoon or evening. Instead of coffee or soda, drink water or herbal tea.
  • Avoid alcohol, tobacco, and heavy meals at night. If you must eat a meal before bedtime, make it light and early.
  • Exercise every day for 30 minutes to an hour around the same time each day. You can do any form of exercise you enjoy like walking or weight lifting.
  • Get enough sunlight during the day. Try to get outside for at least 30 minutes each day, especially in the morning.
  • Be sure your bed is comfortable and relaxing. The best sleep occurs in a cool room on a comfortable mattress and pillows. Avoid using an electric blanket or heating pad as these may cause too much warmth.
  • Try home remedies such as lavender essential oil or chamomile tea to relax your body and mind.

How can I sleep better at night naturally?

There are a number of things you can do to improve your sleep quality and get a good night’s sleep naturally. Some home remedies for insomnia include:

  • Keeping a regular sleep schedule, avoiding naps during the day, and going to bed at the same time each night
  • Avoiding caffeine in the afternoon or evening, drinking water or herbal tea instead
  • Avoiding alcohol, tobacco, and heavy meals at night; eating a light meal early if you must eat before bedtime
  • Exercising for 30 minutes to an hour each day around the same time
  • Getting outside for at least 30 minutes each day, especially in the morning, to get sunlight
  • Ensuring your bed is comfortable and relaxing, with a cool room temperature
  • Try home remedies such as lavender essential oil or chamomile tea to relax the body and mind.

How can I fall asleep in 10 seconds?

Close your eyes and breathe deeply. Make yourself comfortable, and allow your mind to wander or think about something boring. Your body will relax since you aren’t focusing on it anymore. You may feel that you have fallen asleep in as little as ten seconds using this method.

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