It has been studied that adults need an average of 8-9 hours of quality sleep to function effectively the next day. Insomnia is one of the most common sleep disorders. In this, patients are unable to sleep at night for extended periods. If they do sleep, their sleep is often disturbed.
Insomnia can have a significant impact on your health. People who are diagnosed with insomnia tend to be more susceptible towards depression. They are also more likely to suffer from heart disease. There are some simple home remedies to cure insomnia and help you sleep better at night.
Best Home Remedies For Insomnia
Make your Bed Comfortable
Your sleeping place has a huge influence on the quality of your sleep at night. Check your bed for comfort. Is the mattress too soft? If your mattress has not been changed in more than 5 years, now is the time to do so. Pick a mattress, which is neither too soft nor too hard.
Choose comfortable pillows and make sure that the room temperature is comfortable to sleep in. It should be neither too hot nor too cold. Dim the lights and make sure that the room is dark enough for you to sleep in.
Limit Caffeine at Night
If you are burning the midnight oil preparing for an exam, it is very natural to guzzle down a few cups of coffee just so that you can meet your deadlines. This is guaranteed to keep you awake. Ensure that you finish your work for the day well in time.
Do not have tea or coffee at night as this can keep you awake. Similarly you should not consume too much of alcohol as this too can get in the way of a good night’s sleep.
Stick to your Sleep Schedule
Be vehement about your sleep schedule. Sleep at the same time everyday and get up at the same time every day. If you have not slept well at night, avoid dozing off in the afternoon as this will again prevent you from getting a good night’s sleep and it will soon become a vicious cycle that will be difficult to shake off. Do not nap during the day. Turn in early for the night after having your dinner.
Milk is a good home remedy for sleep. Drink a cup of hot milk just before you sleep. It will quell thirst and hunger. Milk contains tryptophan, which has sleep inducing effects on the body. It soothes the mind and body and lulls you to sleep.
Follow a bedtime ritual. Take a hot shower. Switch off the TV and dim the lights in the room. Cuddle down with a good book that will enable you to sleep. Make sure that there is minimal noise and minimal distractions.
Chamomile tea has a relaxing and soothing effect on the body. It also aids digestion thus quelling and potential digestive problems that may be getting in the way of a good night’s sleep. Drink a hot and soothing cup of chamomile tea just before you hit the bed at night.
Make sure you indulge in moderate exercise in the evening. This will tire you out and enable you to sleep well at night. A tired mind and sore muscles need adequate sleep at night.
Ask your partner or a family member to give you a good oil massage at night. This can be done by rubbing the oil well into your scalp. Alternately, you can also ask for a good body massage, as that too is very effective.
Increase your intake of Vitamin B
A deficiency of vitamin B in the body can lead to insomnia at night. This crucial vitamin is found in whole grains, pulses, cereals and different types of fruits and vegetables. By increasing your intake of vitamin B, you will be able to get good sleep at night.
The herb kava kava is very good for minimizing insomnia and helping you to get a good night’s sleep. This herb works by reducing stress, anxiety and tension. It also relaxes the muscles. It can be used as a sedative without having to experience all the side effects.
Valerian is a root, which is used to promote sleep. It relaxes the nerves and muscles and induces good sleep at night. It helps to reduce anxiety, fear, fatigue and nervousness. It has perennially no side effects.
Try Meditation and Yoga
Yoga and meditation done during the day may help you sleep better at night. Do deep breathing exercises during the day, which will help to reduce stress and help you sleep better at night.
Ban the TV
The TV is one of the biggest culprits of insomnia. A good movie coming on the TV can prevent you from getting a good night’s sleep. Make sure you have the TV placed in another room of your house as this can interfere with your ability to fall asleep at night. It is always better to delegate a separate room for television viewing as it allows people to sleep well at night.
Tea made from Aniseed
A tea made from aniseed is very effective for battling insomnia. Brew the tealeaves and the aniseed together in cup of water. Now add a teaspoon of honey to this tea and drink the tea. Honey is also a great sleep inducer as it has a hypnotic effect on the mind and helps to relax the mind.
A nourishing diet is very important for getting a good night’s sleep. Make sure you take enough of fibre, fruits and vegetables, which will make up for any nutritional deficiencies in your diet. This will pave the way for better sleep at night.
If you are still finding it difficult to sleep well at night, make sure you consult a good doctor who will prescribe some sleep medication that should prove to be beneficial in giving you quality sleep at night.
Lastly, it is also very important to banish stress from your life as this too can prevent you from getting good sleep at night.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.