Are you finding it difficult to get a sound sleep every night? Are you looking for natural remedies for insomnia that not only help restore the sleeping patterns in you but also not cause any serious side effects in your body?
At the end of this article, you will feel relieved to have known about some simple but useful tips that make you get rid of sleeping sickness.
If you aren’t able to sleep well for one or two nights because of high-pressure deliverables at your workplace, throbbing pain because of an injury or surgery, or any other specific reason, you don’t have insomnia. To treat insomnia effectively, you should first understand if you have insomnia in the first place.
When you experience one or more of these following symptoms for several days, it is high time for you to put the natural remedies explained in this article, into action right away:
- Having great difficulty in falling asleep
- Not able to go back to sleep immediately after waking up in the middle of the night
- Waking up way early in the morning than you usually used to do
- Getting effortlessly tired when you walk for a while
Sleeping pills may give you temporary relief from insomnia, but they are loaded with side effects that do more harm than good to your body. This is why it is significant to resort to natural remedies for insomnia treatment effectively.
Some of the time-tested natural remedies to cure sleeping sickness are listed below. They are easy to try, and we will guarantee you positive results within a month of trying these with full dedication.
1. Go For A Walk Outdoors
That s quite a simple remedy, isn’t it? If you want to treat insomnia naturally, you have to expose your body to some natural sunlight. There are two types of insomnia. They are delayed sleep-phase syndrome and advanced sleep-phase syndrome.
Walking outdoors is the best natural remedy suggest for both these syndromes, with the only difference being the time that you have to walk.
If you have a delayed sleep-phase syndrome, you will find difficulty in falling asleep every night. In this case, you have to take a brisk walk in the morning sun for about 30 minutes to 1 hour. This will ensure that you get sunlight. It also helps in getting your body adjusted to the day-night cycle.
On the other hand, if you have advanced sleep-phase syndrome, you cannot stop yourself from waking up very early in the morning. In this case, it is highly recommended that you walk briskly for about 1 to 2 hours every day in the evenings. Most of the doctors prescribe this as part of their light therapy treatments to treat insomnia naturally.
2. Yoga And Meditation
The best natural remedy of insomnia treatment is the relaxation of your mind and body. Yoga and meditation can help you immensely in this aspect.
There are different kinds of meditation that help you visualize soothing objects and feel peace internally before you go to bed every day. These visualization techniques will not only help you sleep well but also keep your stress levels low.
Yoga is a century-old tradition that teaches you to control your breathing patterns and bring a healing effect to your mind and body.
While yoga helps in your overall well-being, you could start with a few insomnia-specific exercises initially to correct your problem, before you move on to other postures.
Yoga and meditation are the oldest & time-tested methods to give you inner peace. Try it out for a month, and you will see the difference within yourself.
3. Follow Proper Sleep Hygiene
You may try a lot of natural remedies and medical supplements for insomnia, but they won’t work unless you maintain discipline in your lives. If you want to sleep well at night, you have to follow the sleep hygiene schedule thoroughly.
If you don’t brush your teeth well, you will notice cavities developing in them. Similarly, if you don’t follow the basic rules of sleep hygiene, your sleep quality goes down considerably.
Things To Do As Part Of Your Sleep Hygiene Routine
- Always ensure that you go to bed at the same time every day to make your body understand that it is time to go to sleep.
- Lead a physically and mentally active life throughout the day.
- Try out relaxing breathing techniques a few minutes before you go to bed.
- Take a warm shower before bed to prepare your body for sound sleep.
- Ensure that the ambiance and temperature in your room are comfortable enough for sleeping.
- Do not watch television in bed.
- Stay away from your mobile and other technical gadgets when you get into bed.
- Stay away from caffeine-based beverages after noon-time. Drink lukewarm or warm water whenever possible. Stay away from wine and other alcohol-based drinks during dinner time.
- Eat a light and early dinner and ensure that you sleep at least 2 hours after your dinner.
- Refrain from eating foods and medicines that have brain-stimulating properties at night.
- Avoid sleeping in the afternoons as much as possible (we wouldn’t even recommend a nap if you have sleeping disorders), regardless of how tired you are, to ensure that you get sound sleep at night.
- Try to stay away from sugary foods, as they not only affect your sleeping patterns in the night but also cause an unnecessary spike in your sugar levels.
These are some fundamental concepts that you have to remember if you are looking for natural remedies for insomnia. When you haven’t sorted out these fundamentals, none of the remedies will work for you. We don’t want to discourage you, but you must know that for a building to stand strong, it has to have a strong foundation!
4. Natural Herbal Supplements
If you aren’t feeling the desired level of improvement with exercises, yoga, and the other natural remedies that we have suggested in the previous sections, you could try ingesting herbal supplements for a few days.
The best thing about these supplements is that you don’t have to take them forever, and you will not experience any withdrawal symptoms when you stop taking them. Here are a few supplements that are worth trying:
This is an excellent supplement for women because it causes a soothing effect on the muscle cramps caused during menstrual cycles. Since your pain is relieved, you get to sleep better. Valerian is available in the leaves form, which you can use to make your valerian tea at home.
It is also available in the form of a supplement. A 450mg dose of valerian, taken one hour before bedtime, can calm the nerves in your brain and improve your sleep quality by a considerable extent.
Vitex Agnus Castus
This is also a natural and herbal supplement made from the chaste tree. If you are experiencing insomnia only during your menstruation cycle, this supplement will help you to get rid of your pain and sleep soundly. However, refrain from this supplement if you are on birth-control pills and hormone treatments.
This is the best supplement that you can take to treat insomnia. Though it is mainly used to treat sleep disorders due to jet lag or rotational work shifts, it can also be used to treat all other types of insomnia as well.
Results had proved that when adults consumed a melatonin supplement two hours before their bedtime every day for 13 weeks, their sleep quality increased tremendously.
Lemon balm tea or lemon balm supplements are very effective in healing your nerves by keeping anxiety and stress at bay. Though there aren’t any conclusive pieces of evidence to prove that this supplement helps to treat insomnia, many women who drank lemon balm tea in the evenings reported that they were able to sleep quite well at night.
5. Herbal Teas
Teas, which are made from chamomile flowers, hops, ashwagandha, or passionflower, are very common in countries like China and India. For over 1000 years, these herbal teas have been used in Ayurveda and Chinese medicines to create a calming effect on your nerves.
They reduce anxiety, lower the stress levels, and improve your overall digestive system. Drink a warm cup of this herbal tea one hour before bedtime every day for a month and see the difference in your sleep quality for yourself.
6. Oil Conditioning
According to ancient Ayurveda, insomnia in a person is caused when there is an imbalance in his physical, mental, and emotional health. Oil massage is one of the best ways to correct these imbalances and improve your sleep quality, according to Ayurveda.
What is the type of oil you need to use? What should be the temperature of the oil that you apply on your head and feet? To get answers to these questions, visit an Ayurveda professional right now. He will guide you properly after checking your complete profile.
7. Eat Sleep-Stimulating Foods
Watch what you eat – this saying not only applies to weight management but for sleep management as well. More often than not, it is the food that you eat at dinner time that decides the quality of your sleep.
Therefore, eat sleep-inducing foods that are known as sleep stimulants. Some good examples of sleep-stimulating foods are:
Rich in carbohydrates and tryptophan, bananas induce sleep in you by relaxing your muscles. They are good sources of potassium and magnesium, which are two crucial ingredients that soothe your nerves and make you sleep well.
Milk helps you to sleep soundly because it keeps issues such as indigestion, bloating, acidity, heartburns, irritable bowel syndrome, and the like. Also, the high-calcium content of milk helps to control your metabolism rate as well. For the best results, we suggest you drink low-fat milk only.
Fatty fishes like salmon, sardines, tuna, and mackerel are rich in omega-3 fats. According to a study, omega-3 fats help to improve your sleep quality and prevent unnecessary disturbances when you are sleeping. Include one of these in your dinner regularly to see the difference in your sleep quality.
A little bit of cheese during your dinner will not impact your weight too much. Cheese is a good source of tryptophan, which is an amino acid that helps in the production of serotonin. Serotonin is a neurotransmitter that makes you feel calm, thereby helping you fall into a deep sleep quickly.
Snacks and crackers that are made from whole grains have high carbohydrate content. This will help to regulate your sleep cycles. However, always ensure that you eat light snacks instead of opting for heavy, high-carb meals for dinner.
Almonds are excellent sources of the amino acid, tryptophan, and the minerals, calcium, and magnesium. All these three ingredients have a calming effect on your nerves, thereby improving your overall quality of sleep.
Cherries are the only dietary source of melatonin, the sleep hormone. Therefore, if you have a sleeping disorder, you have to eat cherries regularly at least 1 or 2 hours before your bedtime, to see visible results.
You will be surprised and relieved to know that frozen cherries, too, can give you relief from insomnia. Now, you don’t have to wait for the season of cherries to fight your sleeping sickness.
As you can see, with natural remedies and fundamental lifestyle changes, you can get rid of your insomnia. In 99% of the cases, when you follow these simple tips, you can get rid of insomnia quickly.
If you continue to have sleeping disorder issues, it could be a symptom of some other medical condition, for which you need to seek medical help right away. So what are you waiting for?
Try these simple tips and wake up fresh tomorrow after a sound sleep, without seeking the advice of any harmful sleeping pills or medical supplements.