If you are struggling to fall asleep no matter how tired you are, you might be suffering from a symptom called Insomnia.
According to the National Sleep Foundation, 30% to 40% of American adults suffer from insomnia. Although it is a very common problem among adults in the US, sleeplessness can take a serious toll on your body and mind.
Insomnia is defined by ‘how you are feeling after your sleep’ and not by ‘how many hours you’ve slept’. It is defined by the quality and not the quantity of sleep.
Daytime drowsiness and fatigue are also because of insomnia.
Insomnia is not a sleep disorder but a symptom of an underlying medical condition.
Instead of taking prescribed medication, you should find resources to cure insomnia in a natural way. Essentially, with lifestyle changes and altering your sleep environment, you can relieve insomnia without medication.
This post talks about 9 effective ways to cure insomnia naturally.
9 Ways to Treat Insomnia Naturally
Remember that insomnia could be a symptom of something serious, such as diabetes, high blood pressure, anxiety, depression, malnutrition, and even sleep apnea.
Therefore, do not buy any alternative medicine without consulting a health care provider. Try the following natural remedies to stay safe:
1. Melatonin Supplements
Melatonin is a type of hormone our body produces that regulates sleep. Aging, depression, stress, and jet lag can lower the level of melatonin.
Melatonin has been widely used to treat insomnia in people above 55 years. For best results, take melatonin supplements two hours before bedtime.
2. Warm Milk
Warm milk is an age-old insomnia therapy, frequently advised by our grandmas. Sipping warm cow’s milk or almond milk just before bedtime can soothe the mind and direct brain to produce more melatonin. Warm milk also relaxes memories and improves concentration.
Although no studies have found concrete answers about the benefits or effects of aromatherapy for sleep deprivation, English lavender oil has been a long-used folk remedy to help people sleep problems effectively.
Lavender oil is a very calming essential oil. You can use ylang-ylang, chamomile, and patchouli oil instead. Put a few drops of oil in a cloth and inhale its scent before you sleep.
4. Meditation and Yoga Practice
Regular mediation, such as vipassana, guided meditation, and body scan can promote a healthy sleep cycle. Mediation focuses on increasing our awareness through breathing and sound. Meditation includes imagination, relaxation, and mindfulness.
Yoga, on the other hand, is a form of exercise that unites our mind, body, and spirit. Yoga is used as a healing therapy for several ailments, including insomnia.
5. Exposure to Light
Light exposure is an effective natural treatment for insomnia. Light exposure guides your body to realize when it’s time to sleep and when it’s time to wake up.
Try walking outdoors under bright daylight to increase your melatonin production and improve sleep schedule.
6. Change Your Food Habits
A significant change in your eating and food habit can promote good sleep. For instance, junk food can take a toll on your body severely.
Here are a few important diet tips for relieving insomnia naturally
Eat foods that contain magnesium, such as wheat bran, vegetables, almonds, legumes, seeds, whole grains, and cashews.
(b)Cut back on sugary food and junk
Disbalanced sugar level can disrupt sleep, especially in the middle of the night.
(c)Include vitamin B6 in your diet
Have bananas, tryptophan, wheat germ, and sunflower seeds.
(d)Cut back on caffeine
Reduce intake coffee, tea, soft drinks, and alcohol post evening.
7. Lemon Balm
Lemon balm is a natural, herbal supplement and tea that is known to reduce stress levels, soothe the mind, and relieve anxiety. It is also considered as an active, natural sedative.
Valerian is another herbal home remedy that proposes similar effects. Both herbs are available in the form of supplements.
8. TMC or Traditional Chinese Medicines
TMC works on the idea that any illness or disorder can be cured by our own body, internally without the intervention of English medicines or surgeries.
Traditional Chinese Medicines (TMC) has many herbal formulas and treatments that can effectively cure insomnia. One such is Liu Wei di Huang that regulates internal organs to cure several ailments.
9. Indian Ayurveda
Ayurveda is an essential Indian science that was formulated and used by the sages and saints thousands of years ago.
In Ayurveda, insomnia is linked with Vata (breath and circulation) imbalance. Irritability, fear, anxiety, and fatigue are common symptoms.
The treatment includes application and massaging of oil (room temperature coconut, or warm sesame or warm mustard oil) on the head and feet.
Apart from these indispensable 9 natural ways to beat insomnia, you can also try other effective formulas, such as a warm bath before bedtime, regular exercise, white-noise therapy, chamomile tea, feng-shui, Vastu Shastra, and putting away off mobile phones and TV one hour before sleep-time.