Among the various reasons for the disruptions in the proper sleep, the most important one is disruption to the schedule. This could occur due to biological reasons or psychological reasons. In this article, we will talk about home remedies for insomnia, causes and symptoms.
The different problems with insomnia involve an inability to sleep until late hours or to sleep for a long time, or able to sleep only with the song playing on the radio.
Depending on duration, one can classify insomnia as acute insomnia that happens due to circumstances you face in life and chronic insomnia that lasts at least three months. Further, chronic insomnia will take place at least three days of the week. You need natural sleep remedies to get these people back to a healthy sleep pattern. Here are some of the home remedies for insomnia treatment.
Top Home Remedies for Insomnia
Maintain regular time for all activities
When you keep the schedule in all your activity, it improves the efficiency of your brain. More importantly, it establishes an unambiguous time pattern that helps to augment the internal clock in our body.
This will help to stabilize your sleep cycle. It is important to establish ritual so that your mind is able to follow the pattern. This ritual can include having milk before bedtime or saying prayers.
It gives you control over your mind and this helps you to get good sleep. Stray thoughts and unneeded activities distract the mind and upset the sleep cycle pattern. Some people read a book before going to bed.
This helps their thoughts to unwind and brings reassurance to the mind. Some other ideas include indulging in meditation, doing mild stretching exercises, and taking a warm bath.
Have some food that has a nutritive item that sends you to sleep. For instance, you can try a banana, a piece of chicken, or turkey – all these contain tryptophan.
This amino acid finds its use for making serotonin, a brain chemical that makes you sleep. It also helps if you choose another food that contains carbohydrate since carbohydrates help the tryptophan to enter the brain. Its one of the best home remedies for insomnia.
But, avoid eating late in the evening; you need at least four hours to digest a meal. Spicy food and food items that have plenty of sugar in them are best avoided.
Spices irritate the stomach and it will make you toss and turn in your bed. Caffeine in the sugary food items such as chocolate will make you excited and disturb your sleep.
Another idea of a snack is a glass of warm milk with some biscuits. Milk has tryptophan and the biscuits will help. One glass of milk with 1 tablespoonful of ashwagandha root power is best natural remedy for all sleep disorders.
Also check: Best ashwagandha supplements for good sleep
The way here is to trick your mind into falling asleep. Let your feet become heavy and numb. It will sink into the mattress and pull your body down and your whole body will begin to sink.
All the pieces of your body become numb and heavy. Make your breathing steady and deep. Keep the mind on your breathing as your body continues to relax.
You will experience some kind of stretching in the hands and legs as you begin to relax. You can try telling rhymes or singing a song. Or, you can repeat a monosyllabic sound at repeated intervals.
Do not think about anything in particular as this will make you worried. You should not worry about anything at night. If you begin to worry, break the thought trend. Get up and go watch the television. Or, read a book for a while. When you have forgotten your worries, go back to sleep.
Cherry juice nightcap
Alcohol disturbs the sleep cycle but cherry juice helps your body establish its rhythm. This is because it has a high content of melatonin. This is the hormone that regulates the sleep-wake pattern in the body.
Tests prove conclusively the positive effect of cherry juice on sleep. The people who had cherry juice instead of the placebo fell asleep much faster. Also, drinking the juice helps you feel satiated, a feeling that puts any person to sleep naturally. Its one of the natural home remedies for insomnia.
Yoga is best natural sleep aid
Yoga is the science of the mind and the body combined. It helps relieve your ailments and improves the strength and functioning of the organs and limbs. One simple set of exercises to improve the sleep is like this.
- Begin in the plank pose (sleeping facing down with the hands at the side).
- Raise your legs and chest off the floor. Hold this pose for 10 seconds.
- Then, lower the body to the ground. Repeat this 6-7 times.
- Now, go into the standing forward bend pose. To do this, push on the ground with your open palm and walk your feet towards your hands.
- Exhale and lengthen your body through the crown of your head.
- Take your hands off the ground and hold the elbows with the palms.
- Keep your body bent so your face touches your knees.
- Keep the legs straight and hold this pose for 10 seconds.
- Now, exhale and rise to stand up straight.
- Now go into the forward bend pose. This is easy to do.
- Bend forward and place the hands on the floor in front of you.
- Widen your stance so that your feet are four feet away from each other.
- Keep your fingertips on the ground with the elbow bent.
- Lift the chest and get the flow through the feet into the ground.
- Inhale and rise slowly.
Also check: Best Yoga Poses For Insomnia Treatment
Improve the melatonin intake
Eat some food items that have good amounts of melatonin. Of course, cherries top this list. The next thing is the banana. They contain tryptophan, magnesium, and potassium which are good for relaxing the muscles and the blood vessels. Or, have tomato juice.
They have a good level of melatonin. Other fruits that have melatonin are pomegranates, olives, and grapes. So, make sure you add them to your grocery list.
Sleep is a natural metabolic activity needed by the body to carry out its repair mechanisms. Ensure proper sleep to ensure proper health. Avoid activities that disrupt your natural sleep cycle and follow our simple home remedies for insomnia treatment.