According to the National Sleep Foundation, a healthy adult needs seven to nine hours of sleep a night. However blame it on stress or our crazy schedules, we on an average get only six hours forty mins sleep every day. While there are several over-the-counter medication available to help you with insomnia, trying one of the following natural home remedies for insomnia can help you not only fall asleep but also stay asleep.
SLEEP BETTER, SLEEP WELL
But firstly, it is important to understand what is Insomnia.
Insomnia is difficulty in falling asleep or staying asleep and is typically associated with a wide range of causes of which the most dominant is stress. While insomnia can affect people of any age, it is more commonly seen in females than males. Not only does insomnia lead to poor school and work performance, it also leads to obesity, anxiety, depression, irritability, poor concentration, memory and immune system.
#1 Warm milk with honey
Ditch the alcohol and end your day with a warm cup of milk and honey. Milk has tryptophan, which is a sleep-inducing amino acid. Tryptophan increases the amount of sleep inducing hormone, serotonin. The sugar in honey help transmit that hormone faster to your brain. You should finish eating your supper two to three hours before bedtime and end your day with this drink.
#2 Herbal tea
For a good sleep, try chamomile or valerian tea. This herbal tea can significantly reduce the time to get to sleep and help you sleep better.
#3 Hot bath
Treat yourself to a hot bath for about one to two hours to sleep better. Having a bubble bath not only helps you relax your body but is also one of the most effective home remedies for insomnia. You can also add Epsom salts to a hot bath and soak for fifteen to twenty minutes before hitting the bed.
#4 Bedtime ritual
If you always have trouble sleeping, you need to follow a bedtime ritual. One of the simplest home remedies for insomnia is to have a proper sleep schedule i.e. getting to bed and waking up at the same time every day including weekends. If you can’t sleep one night, wake up at the same time in the morning and avoid taking a daytime nap. It will be easier for you to sleep the next night. Instead of mindlessly spending time on your phone or tablet, try reading a book or listening to calm music to help ease your brain and prepare for sleep.
#5 Sleep-friendly environment
If you are suffering from insomnia, a calm and relaxing sleep environment is very important for a good slumber. Remove bright or glowing night lamps and put your phone on silent to prevent any disruption while sleeping. Making sure the bed is neat and tidy and the curtains drawn to have a full night’s rest. Here are some tips to help you sleep better.
If you are under stress or anxiety is not letting you sleep, do breathing exercises to induce sleep. Try gentle yoga, meditation or tai-chi to calm your nerves. A regular meditation practice works as an effective home remedies for insomnia and also helps in reducing stress. Close your eyes for ten to fifteen minutes and do nothing apart from concentrating on your breathing.
#7 Reduce caffeine
Many medications like those treating thyroid, decongestants etc. contain caffeine which can interfere with our sleep. Avoid having more than two cups of tea or coffee in a day. Also limit your caffeine intake after lunch to have a better sleep at night.
Studies have proven that lavender aids in sleep. Spraying a little lavender on your pillow before bedtime is a cheap and nontoxic home remedies for insomnia.
While there are no magic tricks for helping you sleep well, but some of the home remedies for insomnia outlined above might just be what you need to have a good sleep.