“I’m an insomniac, my mind works the night shift.” ― Pete Wentz, Gray
Can relate to this quote? Then you absolutely NEED these home remedies for insomnia! But before we get into that, let’s find out a little about insomnia.
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Symptoms of insomnia
Insomnia is a sleep disorder, characterized by,
- Difficulty in falling off to sleep, and
- Difficulty in staying asleep
Effects of insomnia
According to the National Heart Lung and Blood Institute,
“The damage from sleep deficiency can occur in an instant (such as a car crash), or it can harm you over time. For example, ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think, react, work, learn, and get along with others.”
Insomnia results in,
- Daytime fatigue
- Tension
- Headaches
- Depression
- Irritability
- Poor performance at work and at relationships
The National Institutes for Health holds,
“Children and teens who are sleep deficient may have problems getting along with others. They may feel angry and impulsive, have mood swings, feel sad or depressed, or lack motivation. They also may have problems paying attention, and they may get lower grades and feel stressed.”
Types of insomnia
Broadly, insomnia can be categorized into two kinds,
- Acute insomnia, which lasts for just a few days or weeks.
- Chronic insomnia, which lasts for months or years.
Suggested read: Sleep better, get smarter, live longer: Benefits of good sleep
Causes of insomnia
There are a number of causes of insomnia, the most common being,
- Stress
- Anxiety
- Poor sleeping habits
- Arthritis
- Life changes
- Alteration in sleeping environment
- Difficulties in breathing
- Panic attacks
- Psychotic disorder
- Heart failure
- Acid reflux
- Caffeine, nicotine and/or other stimulants
- Side effect of certain medications, like corticosteroids or alpha- or beta-blockers, to name a few
The Mayo Clinic states that overeating, in the latter half of the day, can also be a cause of sleeplessness. It says,
“Having a light snack before bedtime is OK, but eating too much may cause you to feel physically uncomfortable while lying down. Many people also experience heartburn, a back flow of acid and food from the stomach into the esophagus after eating, which may keep you awake.”
Home remedies for insomnia
For those suffering from acute insomnia, here are 10 natural remedies that can help cure your condition. However, if you are suffering from chronic insomnia, it is suggested you consult a doctor for relief.
1. Cumin seeds
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Cumin is full of medicinal properties, which make it an aid for digestion. For a long time now, traditional Ayurveda has used this culinary spice to induce better sleep. Even in the form of an oil, cumin seeds have a relaxing effect.
Remedies
- Mash a ripe banana.
- Add half a tablespoon of cumin powder to the mashed banana, and mix well.
- Eat this before you hit the sack.
- In case you do not have cumin powder, dry cumin seeds, roast them and then grind them to prepare a powder of your own.
- On the other hand, you can make yourself a cup of cumin tea. This tea will help give you some relief from exhaustion and fatigue. To prepare it, in a pan heat fresh cumin seeds on simmer for about 6 seconds. Now add them into a bowl with a cup of water. Bring the water to boil. Once the solution boils, remove it from the heat. Cover the bowl and let it sit. After five minutes, strain the solution and drink it before you go to sleep.
2. Nutmeg
Nutmeg works as a sleep inducer because of its sedative properties.
Remedies
- To a cup of hot milk, add a pinch of nutmeg powder, and mix well. Drink this blend before you hit the bed.
- On the other hand, you can mix one-eighth of a tablespoon of freshly ground nutmeg with water. Drink this solution thrice a day. It not only treats sleeplessness, but also provides relief from depression and unsettled stomach.
3. Saffron
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Saffron, like nutmeg, has sedative properties which can cure acute insomnia.
Remedies
- Warm a cup of milk.
- In it, steep a couple of strands of saffron.
- Drink it every night before you go to sleep.
4. Chamomile tea
Chamomile has had a long history as an aid for sleeping. It, therefore, has found its way into this list of home remedies to cure insomnia. Though we cannot give you the exact reason as to why chamomile works wonders on insomnia, studies have shown that apigenin, a compound found in chamomile, works almost like a sedative.
Remedies
- To cure insomnia, you need to drink up to 3 cups of chamomile tea every day.
- To prepare yourself this tea, start by boiling a cup of water, and add to it, two teaspoons of dried chamomile. Cover this container, in order to allow it to sit for 10 minutes. Strain the tea in a cup, and add natural honey for sweetness and cinnamon for flavor. Mix well.
- On the other hand, you can add a few drops of chamomile essential oil to draw yourself a relaxing bath before you have your 40 winks!
- Chamomile herb can also be consumed as a supplement. However, you should consult a doc about the dosage and other details before taking these supplements.
Suggested read: How your sleep position impacts your health
5. Bananas
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The amino acid in bananas make it an amazing remedy for insomnia. Tryptophan or the amino acid in bananas increases the levels of serotonin in our body, in turn regulating our sleep patterns. Bananas also, for the same reason, elevate our mood, and regulate our appetite. Banana contains iron, calcium and potassium, the minerals that help to fight insomnia.
Remedies
- You can eat a banana a day to regulate your sleep patterns.
- You can also make yourself a cup of banana cinnamon tea. To prepare this, all you got to do is peel a banana, cut both of its ends and place it in a bowl of boiling water. After boiling it for 10-odd minutes, use a colander to pour the water in a cup. Now, sprinkle a pinch of cinnamon to the tea and drink it.
6. Warm milk
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Warm milk is a fantastic home remedy to soothe your senses, you mind and your body. No wonder it provides such relief from insomnia. Milk, like banana, contains the amino acid, Tryptophan, that not just induces sleep, but also enhances it.
Remedies
- Boil a cup of milk for yourself.
- Once it is warm enough for your taste, add one-eighth or a pinch of cinnamon powder to it. Mix well
- Drink this, every night, an hour before you are dead to the world!
7. Fenugreek juice
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Fenugreek is known to reduce anxiety and dizziness. But did you know it can treat insomnia too? Here’s how:
Remedies
- Extract some juice from fresh fenugreek leaves.
- Mix one tablespoons of this juice with half a tablespoon of honey.
- Take this, every day until your sleep pattern returns to normal.
8. Valerian
Valerian is an herb with therapeutic properties. It acts as a sedative. It relaxes tense muscles, and by doing so, calms the body and the mind. Once you feel relaxed, you are sure to have a deep sleep.
Remedies
- In two cups of hot water, add one-fourth of a tablespoon of Valerian root. In it add half a teaspoon of nutmeg too.
- Let the herbs sit for 15 minutes.
- Strain the solution, and drink it.
- Do not, however, drink this solution on a regular basis. You can try it for a week or two, but not more than that, since it can lead to cardiac problems and withdrawal symptoms.
- You can even make yourself some Valerian tea. To prepare this, start by boiling a cup of water, and add in it, two teaspoons of dried Valerian. Cover this container, in order to allow it to sit for 10 minutes. Strain the tea in a cup, and add natural honey for sweetness and cinnamon for flavor. Mix well.
- You can, on the other hand, dilute one-fourth of a tablespoon of Valerian tincture in water, and drink the solution. You can consume this thrice a day for best results.
9. Hot bath
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A hot bath or a hot shower before sleep time can be a great way of treating acute insomnia. You can make this a grand ritual of sorts, with candles and Epsom salt to relax your body and nerve endings, which in turn, induces sleep.
Remedies
- Draw yourself a bath.
- Add a cup of Epsom salt, which helps increase the magnesium level in your body, as magnesium tends to hit an all-time low when we are stressed. As Epsom salt cures stress, it cures stress-induced insomnia too.
- You can also add a couple of drops of fragrant essential oils like chamomile or rosemary or lavender, according to your preference. This will help make the bath more effective. Lemon balm is also a good essential oil, if you are looking for a balmy yet fresh aroma.
10. Apple cider vinegar with natural honey
Apple cider has amino acids that reduce fatigue and stress. The release of Tryptophan helps break down fatty acids. Honey helps increase the levels of insulin, which promotes sleep. Serotonin is also released, which helps regulate the sleep cycle. One needs to balance the serotonin level though, as low levels of it can disrupt your sleep while high levels of it can cause wakefulness.
Remedies
- In a glass of lukewarm water, add a tablespoon of organic apple cider vinegar.
- To this, add a tablespoon of honey.
- Mix well, and drink every night before bedtime.
Suggested read: Sex before bed cures chronic sleeplessness, says Study!
That’s all we have got on home remedies for insomnia. Did you find this guide helpful? Do you have some home remedies that you would like to share with us? Drop a comment!
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