If, on your to-do list, sleep has reached the bottom, then you are suffering from insomnia. Stress, technology, workload, etc., are the reasons for sleeplessness. Even after spending long hours at work and performing several other activities, if your mind is not willing to sleep, then this condition finally leads to insomnia. People suffering from insomnia pass their nights staring at ceiling, eyes wide open and mind racing. Over time, sleeplessness reduces immunity and increases the risk of diabetes and heart disease. Before insomnia becomes a real nightmare for you and you rush to the drugstore, find its treatment at home. Here are some of the natural ways to help you sleep. Natural sleep remedies are better as they don’t have any side effects.
Home Remedies to Induce Natural Sleep
1. Turkey or Chicken
Before you go to bed, have a slice of turkey or chicken. These foods contain a good amount of tryptophan – an amino acid that is used to trigger the secretion of serotonin. Serotonin helps you sleep in turn.
2. Milk with Honey or Almond
Almond and milk are excellent sources of calcium that helps the brain produce melatonin. Warm milk sparks pleasant and relaxing feeling that induces good sleep. Honey has a sedative effect that gets you to bed more quickly. Add one tablespoon of honey to warm milk for a relaxing pre-sleep drink.
Put a drop of jasmine oil on each wrist just before you go to bed. It will create a sense of drowsiness. You can also dab some oil on your forehead. The aroma will aid you in getting good night’s sleep.
4. Cherry Juice
Cherry juice is a natural aid for sleeplessness. It is full of tryptophan. 1 cup of cherry juice is a yummy way to drift off.
Bananas contain tryptophan, magnesium, and potassium. Have one banana half an hour before going to bed every night. It will relax your muscles and act as a natural sleep supplement.
About 15 minutes before bedtime eat some snacks, like bread or cereal, which have a good content of carbohydrates.
Thin needles when inserted in the skin open up the blocked channels and allow the brain to understand better that it’s the time to go to sleep. Acupuncture process releases neuroendocrine chemicals that let you fall asleep.
Exercise on a regular basis brings natural sleep. But, don’t work out right before bed. Do some abdominal breathing and progressive muscle relaxation in the morning, or after work. Adults, who do aerobic exercises regularly, can experience improvements in their sleep quality.
9. Bottle Gourd
Extract the juice of bottle gourd and add an equal quantity of sesame oil to it. Use it to massage your scalp. You can also include this veggie in your diet.
10. Poppy Seeds
Consume one teaspoon of poppy seeds before hitting the hay. Or else, add one teaspoon each of coconut powder and poppy seeds in some water. Melt some clarified butter in a frying pan. Add turmeric and cumin (a pinch) to it. Remove it from the heat immediately and mix poppy seed paste in it. Add salt to taste. Have it 1 hour before going to bed.
Eat 3 cups of yogurt on the daily basis or massage your scalp with it to get natural sleep.
Add aniseeds (1 teaspoon) to boiling water (375 ml). Simmer it for 12-15 minutes. Add milk and honey to it. Drink it before hitting the sack.
The sedative properties of saffron induce sound sleep. All you need to do is soak saffron (4-5 strands) in a cup of warm milk and drink it.
Herbal Remedies to Induce Natural Sleep
14. Aromatic Bath
A hot bath taken two hours before hibernating will give you a sound sleep. Add five drops of lavender oil and three drops of ylang-ylang oil to warm water and enjoy a relaxing bath.
Take some valerian roots and put them in a mug. Pour hot water over them. Cover and leave for 15 minutes. Then uncover, strain and have the drink. Valerian increases the amount of GABA (gamma-aminobutyric acid), which helps regulate the nerve cells and promote better sleep.
Chamomile has long been used as one of the natural remedies for sleep. Place the flowers (only the flower heads) in a teapot. Boil 4 cups of water in another teapot. Now pour the water over the flowers. Keep it for 5-6 minutes and then serve.
Note – If you are using dried flowers, take only two tablespoons to prepare the tea.
17. Lemon Balm
Take two tablespoons of dried lemon balm or 8 tablespoons of fresh lemon balm. Mix it with two teaspoons of chamomile. Place these herbs in a mug and then add 8 ounces of boiling water over it. Leave for 5 minutes, strain and drink 30 minutes before going to bed.
Catnip is a plant of the mint family. It has sedative effects on humans. Just take catnip in a mug and cover it with boiling water. Leave for 10 minutes. Drink it 30 minutes before the bedtime.
Hops have been used since long in beer making. They are beneficial for mild insomnia. Herbal sleep pillows are made using them, and they can also be taken internally in tea or tincture form.
Take 3 tablespoons of kava and 3 cups of water. Blend them together and then strain. It is used to promote sound sleep.
Note – Do not use kava, if you have liver problems. Don’t combine this herb with alcohol.
Peppermint, when included in bedtime tea, is helpful in curing stomach problems. It is particularly useful if you have over-indulged and your tummy is keeping you awake.
22. St. John’s Wort
Take 1½ ounce St. John’s wort, 1-ounce lemon balm leaves, and 1-ounce valerian. Use 1 tablespoon of herb mixture per cup of boiling water. Keep it for ten minutes, strain and then drink. Drinking this tea regularly for several weeks before sleeping will calm overwrought nerves and fall you sleep more calmly and easily.
Add one tablespoon of dried passionflower herb to one cup of boiling water. Leave it for 15 minutes. Drink it half an hour before going to bed.
24. Magnolia Bark
Magnolia bark possesses sleep promoting properties. Add powdered magnolia bark to a cup of boiling water. Drink it before sleeping.
Note – Pregnant women should avoid this herb.
25. California Poppy
California poppy contains protopine that is an excellent natural sedative. Steep this herb (2 grams) in a cup of boiling water. Drink this relaxing tea regularly.
26. Green Tea
Sip a cup of green tea 1-2 hours before sacking out. Amino acid and theanine in this herbal tea will relieve you from stress and help you sleep tight.
Lavender is a good trick as studies proved that it aids in sleep. It is a non-toxic and natural treatment for sleep apnea. Either use lavender sprays on your pillow or buy a lavender-filled pillow.
28. Herbal Sachets
Sachet containing ½ cup each of hops, lavender flowers, chamomile flowers, rosebuds and lemon balms, when placed inside your child’s pillow at bedtime, proves to be one of the beneficial natural sleep remedies for children.
Mix ¼ teaspoon of nutmeg powder in your favorite juice or warm water. Drink it. Or else, prepare a paste by blending raw honey (1 teaspoon), cinnamon powder (a pinch) and water. Add this paste to a cup of boiling milk and stir well. Sip it every night before going to bed.
Drink lettuce juice to get a sound sleep. Alternatively, boil one teaspoon of lettuce leaves in ½ liter water for 10-15 minutes. Strain and drink this infusion several times a day.
- Do relaxing pre-bed exercises.
- Listen to music.
- Go for a morning walk.
- Make sure that noise, lighting, and temperature are controlled, so as to create a relaxing environment for sleeping.
- Maintain your sleeping schedule.
- Ensure that the mattress is neither too soft nor too hard.
- Set aside all the worries while lying on the bed.
- Take light food in dinner and skip spicy food that can cause indigestion.
- Don’t drink alcohol in the evening.
- Avoid smoking or drinking caffeinated beverages four hours before going to bed.
- Don’t exercise within four hours of your bedtime.
- Refrain from taking an afternoon nap.
- Don’t watch TV or work on the computer until late night.