Home Remedies for Insomnia

Here is a list of home remedies for insomnia including natural herbal sleep aids and alternative therapies for insomnia.

What is insomnia? What are the symptoms of insomnia? What causes insomnia?

Insomnia is a sleep disorder. The symptoms of insomnia include having trouble sleeping and spending most of the night tossing and turning. Another sign of insomnia is waking up in the middle of sleep and can't go back to sleep.

Some people may face this sleeping disorder for one or two nights only in a week. Those who suffer from chronic insomnia are more likely unable to sleep well for countless nights and face sleep deprivation. And the effects of insomnia include feeling sleepy in the day, fatigue due to lack of sleep, unproductive and anxiety due to the sleeping problem.

There are many causes of insomnia. Among them are medical or health problems that make it difficult to fall asleep or having interrupted sleep. Mental health issues such as depression may contribute to the sleeping disorder. Chronic worrying and stress can result in insomnia. Certain medications, alcohol, caffeine, change of sleeping patterns and aging may also cause insomnia.

Try the home remedies for insomnia and sleep aids listed below as treatment for insomnia. If you still can't sleep well after persistently trying these insomnia tips and insomnia remedies, consult your doctor or a sleep specialist.

Home remedies for insomnia No. 1 - Try herbal sleep aids

Try taking herbs or herbal extracts as a natural sleeping aid. Listed below is a list of herbs for sleep that may provide cure for insomnia. Some of these claims have been supported by clinical studies.

Drinking a warm cup of any of these herbal teas with honey before bedtime may help provide relief from insomnia. Inhale the steam when the tea is hot. Another option is to get the essential oil, sprinkle it on a cotton ball or tissue, inhale it and then put it in your pillow case. You can also diffuse the herbal essential oil or sprinkle it in your bedroom.

What's good about these natural herbal sleep aids is that you won't get addicted to them and you won't feel groggy and sluggish when you wake up.

1. Chamomile produces a sedative effect and it doesn't contain caffeine. It has the potential to calm your nerves, reduce fatigue and induce you to sleep. Another benefit of taking chamomile is that it has the ability to reduce the symptoms of general anxiety disorder. And if you suffer from ailments such as heartburn and flatulence, chamomile with its carminative properties will help ease or treat the symptoms.
   
   
   
2. Lavender is another herb that is recommended for insomnia relief. Inhaling the pure lavender oil will help you feel relaxed. Lavender oil may also help as a remedy for anxiety. And if you have a headache, massage the oil on your temples.
   
   
   
3. Lemon balm herb has been traditionally used in some cultures as one of the trusted home remedies for insomnia and sleeping disorders. Besides producing a sedative effect, lemon balm has antispasmodic and carminative properties. It helps relieve stress and nervousness, treat body aches and calms your digestive system.
   
   
   
4. If anxiety or depression is the cause of your insomnia, St John's wort may help because it is a natural anti-anxiety and anti-depression herb. St John's wort contains compounds that help balance serotonin in the brain. The level of serotonin affects moods and emotional wellbeing, sleep and concentration.
   
   
   
5. Valerian root is another herb that has been used for centuries as one of the home remedies for insomnia because it helps promote normal sleep. The active compounds in valerian produce a natural relaxant effect. It has the potential to ease anxiety, muscle and nervous tension.

Home remedies for insomnia No. 2 - Try alternative therapies for insomnia

1. Hypnosis may help provide the insomnia solution that you have been looking for. One of them is the beat insomnia hypnosis download. What you have to do is listen to the recording as you lie in bed.
   
   
   
2. Deep relaxation music and recordings with or without subliminal messages may also help. As you lie in bed listening, the recording will help alter your brainwaves and allow you to enter a deep relaxed state of mind. It will help you eliminate stress and fatigue and make you feel calm as your fall asleep.
   
   
   
3. Emotional freedom technique or EFT tapping may also help as an insomnia treatment. Most of the symptoms of physical ailments are deeply rooted or connected with emotional pain or problems that most of us aren't conscious of. By letting go of the emotions such as anxiety, fear or trauma with the EFT tapping technique, you will also release the physical problem.

Here's a tap of the evening eft tapping with Brad Yates which you will find helpful.

Home remedies for insomnia No. 3 - Try melatonin supplement

If you work shift hours or have to adjust to different time zones, it may contribute to sleeping disorder. Try taking melatonin because it helps regulate and maintain sleeping patterns. It also helps ease jet lag. It's one of the supplements that can put you into a deep and restful sleep. An added benefit for women who take melatonin supplement is that it helps control the timing and release of female reproductive hormones.

If you don't want to take it for fear of the possible side effects, take vitamin B6 or eat foods high in vitamin B6 such as bananas, nuts, whole grains and vegetables and. This vitamin which is also called pyridoxine helps the body manufacture serotonin, melatonin and dopamine.

Home remedies for insomnia No. 4 - Stop drinking alcohol

The effect of drinking alcohol can wake you up in the middle of the night to release your bladder. This is because alcohol is diuretic and you will urinate frequently. Alcohol contains tyramine and it raises your blood pressure. This will result in a headache or a hangover and will interrupt your sleep. If alcohol is the cause of your insomnia, it's a good idea to stop drinking.

Home remedies for insomnia No. 5 - Reduce the intake of caffeine

Caffeine stimulates the nervous system and will make you alert and energized. But drinking more than 5 cups of caffeinated beverages per day can increase your blood pressure which can result in migraine or tension headache and disrupt your sleeping pattern. If you are stressed or suffer from anxiety and consume a high amount of caffeine, it will make your condition worst and may contribute to sleeping disorder. Caffeine is also present in tea, carbonated drinks such as soda, baked products such as chocolate cookies and some candies also contain caffeine.

Home remedies for insomnia No. 6 - Lifestyle routines and changes

1. Unless you work shift hours, try to maintain a routine wake up and sleep schedule. Wake up at the same time everyday even if you have had a late or sleepless night the day before.
   
   
   
2. Don't take naps in the day or before bedtime to cover up for the lack of sleep. It will be difficult for you to go back to sleep. If you feel lethargic during the day, do some aerobic exercise such as brisk walking. The flow of adrenalin will help pep you up and improve your general health. Staying active in the day is one of the ways to have a good night sleep.
   
   
   
3. Have your dinner a few hours before bedtime so that you won't have to endure heartburn or other digestive problems. It also helps if you eat a snack such as an apple or a few biscuits to avoid hunger pangs which might wake you up in the middle of the night.
   
   
   
4. Taking a warm bath before bedtime followed by reading something inspiring, praying, a massage or love making may help too.
   
   
   
5. If your insomnia is caused by an uncomfortable bed, bed bugs, the mess in the bedroom or noise from the neighborhood, change what is necessary.
   
   
   
6. If you are on prescription medication, check if it is the cause for your sleeping disorder. If it is, talk to your doctor.

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