Thirty all natural remedies for insomnia
Use natural methods to get the sleep you need
What Is Insomnia
We’ve all had trouble sleeping from time to time, but what is the difference between that and insomnia?
Insomnia may be preventing you from falling asleep or preventing you from staying asleep, even when you have every chance to. Insomniacs feel dissatisfied with the sleep that they are getting and suffer from a host of symptoms, which may include low energy, decreased performance, fatigue, mood swings, and difficulty concentrating.
It can be characterized by duration, too. For instance, acute insomnia is fleeting and tends to be a result of events in life, like stressful news, or a big meeting the following day. Many people will experience acute insomnia in their lives, and this resolves itself without the need for any type of treatment.
Chronic insomnia, however, is a different story. This is characterized by three sleepless nights a week over a period of three months. There are many causes of chronic insomnia. This can include shift work, medications, a change in environment, clinical disorders, and unhealthy sleep habits. Treatment is beneficial to those with chronic insomnia as it can return the sufferer to a healthy pattern of sleep. It is often linked with other issues, though, such as psychiatric issues. In these cases, it can be difficult to determine the underlying cause.
Insomniacs tend to have trouble not only falling asleep but also staying asleep. They may also often wake up too early.
The method of treatment includes medical, behavioral, and psychological components. It is dependent on the patient.
It’s a common problem for adults, with around 30% of the population complaining of sleep disrupting. Though, only 10% have the symptoms that are associated with the impairment related to insomnia.
Risk Factors And Things That Contribute To Insomnia
There is a variety of issues that may be contributing to your insomnia, let’s look at some of the risk factors.
• Anxiety & Stress. Worry keeps your mind active. If you are experiencing issues at work, or in your family life, then you may feel anxious. This often results in difficulty sleeping. Additionally, traumatic events such as job loss, divorce, or the loss of someone close to you, can cause chronic anxiety and stress and result in chronic insomnia.
• Depression. These two go hand in hand, with depression being one of insomnia’s most common sources. This could be related to a chemical imbalance, or that you’re having troubling thoughts, which are stopping you from falling asleep. Other common mental health issues related to insomnia include anxiety, bipolar disorder, and PTSD.
• Sex. Women suffer from insomnia at twice the rate of men. Woman experience a variety of hormone shifts throughout their life, from menstrual cycles to pregnancy and menopause. Insomnia is common for women who are about to go through menopause. This period of time, known as perimenopause, is also accompanied by hot flashes and night sweats. According to experts, women in the postmenopausal stage of life struggle to sleep due to a lack of estrogen in the system.
• Age. Insomnia becomes more common as you get older, simply because it’s common for changes in sleep pattern. Older adults tend to struggle to enjoy a sustained sleep during an eight-hour sleep cycle. To make up for this, they may need to find time to nap in the afternoon. The Mayo Clinic estimates that almost 50% of people over 60 deal with insomnia symptoms.
• Medication. There is a variety of medications, both prescription and over the counter that can result in insomnia. Products like decongestants, weight loss supplements, and pain medications often contain caffeine. While an antihistamine may leave you feeling drowsy, unfortunately they also result in frequent urination, which will only serve to disturb your sleep. The prescription medications that often cause sleep disruptions include stimulants, antidepressants, allergy medications, and heart and blood pressure medicines.
• Stimulants. Energy drinks, coffee, tea, and soft drinks all contain caffeine, thus are considered stimulants. This can interfere with your ability to sleep. If you are guilty of enjoying these stimulants and you have difficulty sleeping, you should avoid these products after 2pm. Switch to decaf. Another stimulant is nicotine. Meanwhile, alcohol may be a sedative, but it prevents deep stages of sleep. Therefore, you might nod off quickly, but you will toss and turn, making your rest inadequate.
• Medical conditions. There is a variety of medical conditions that can trigger insomnia. The chronic medical conditions that are often tied to sleep issues include arthritis, breathing issues, diabetes, chronic pain, sleep apnea, frequent urination, cardiovascular disease, cancer, menopause, gastroesophageal reflux disease, obesity, overactive thyroid, and frequent urination.
• Obesity. The CDC suggests that obesity is linked to many sleep disorders. Adults who get less than six hours of sleep a night tend to have a 33% obesity rate. Yet, that number is just 22% for those getting at least seven hours of sleep a night. This pattern holds true for both women and men, across every age group and ethnicity.
• Sleep disorders. There are a few common sleep disorders when can disturb sleep. A great example would be sleep apnea. This is characterized by pauses in breathing, as well as loud snoring. Another example would be restless leg syndrome. The reason this disturbs sleep is because it is accompanied by a crawling sensation in the legs. This can only be relived through movement, thus the disturbance.
• Environmental Changes. Your body’s circadian rhythm can be disturbed by long-distance travel, as well as by shift work. Your circadian rhythm is a cycle that is controlled by sunlight. It’s your internal clock and it regulates your metabolism, body temperature, and of course, your sleep cycles.
• Sleep habits. When you are worried about not being able to sleep, it becomes infinitely more difficult to get to sleep. If you’re having sleep issues, try out the following tips to ease your way into sleep: a bubble bath before bed, don’t work in bed, don’t watch TV in bed, enjoy soothing music, avoid eating before bed. Avoid looking at any screens at least 30 minutes before bed.
30 Natural Remedies For Insomnia
Sleep is the “secret” to functioning better at work and play, and enjoying an improvement performance. According to the National Sleep Foundation people who enjoy a good night’s sleep of seven hours enjoy an improved quality of life.
How many hours of sleep is long enough?
It should come as no shock that newborns need between 14 and 17 hours of sleep every day, while infants can make do with between 12 and 15, toddlers around 11 and 14, and preschoolers 10 and 13. When it comes to school aged children just nine (up to 11) hours are sufficient, and teenagers only need between eight and 10.
Adults of all ages need just seven hours of sleep, though nine is the optimum for younger adults, and eight is for older adults.
Regardless, you should be aiming for seven hours of sleep every night. Here are some ways to make sure that happens.
Magnesium & Calcium
These are particularly effective methods of boosting your sleep, especially when they are taken together. The added bonus, of course, is that the magnesium cancels out any issues with your heart that may be caused by an increase in calcium. 600mg of calcium and 200mg of magnesium should be sufficient. Note: if you’re experience diarrhea, reduce the magnesium intake.
Wild Lettuce
Anyone who has been dealing with headaches, muscle paint, joint pain, or anxiety may be familiar with this old trick. It’s effective at reducing anxiety and restlessness and has even been known to help with restless leg syndrome. If you use a supplement, take 30mg before bed. You can increase this up to 120mg if the lower isn’t sufficient.
Hops
You may know this ingredient from beer, but the female flower is known for its calming effects. It has long been used as a mild sedative for both insomnia and anxiety. Start with a dose of 30mg and work your way up to 120mg if that isn’t sufficient.
Aromatherapy
This is known for its calming effects, in particular lavender. Find an oil or spray that contains real lavender and put it on your pillow every night. Alternatively, you could purchase a pillow that is lavender filled. Either way, this is a non-toxic and inexpensive way to get yourself a better night’s sleep.
Melatonin
This hormone is what is controlling your sleep, so it should be no surprise that it can help induce it too. A low dose is highly effective, and high doses may increase the risk of infertility and depression.
Yoga
Meditation and yoga are an excellent way to relax before bed. There’s no need to indulge in a vigorous session of yoga, as this will only serve to energize you. Rather, spend 10 minutes running through some simple and gentle yoga stretched. Additionally, 10 minutes of meditation is a great way to prepare yourself for bed. Simply spend your time focused on your breathing and shut everything else out.
L-theanine
This is the amino acid found in green tea. During the day, it provides you with a calm alertness, and in the evening, it provides you with a deeper sleep. Unfortunately, green tea isn’t a sufficient source of L-theanine, not to improve your sleep. It may also increase the likelihood of night-time trips to the bathroom. There are pure supplements available, and anywhere from 50mg, right up to 200mg should be more than sufficient.
Valerian
This is perhaps of insomniacs most preferred and common sleep remedies to turn to. It increases the speed of falling asleep, the cycle of a deep sleep, and your overall quality of sleep, too. Valerian is most effective when it is used over an extended period of time. 200mg should be sufficient, though you can take as much as 800mg. Do note, though, that for around 10% of people it will have the opposite effect. If you find valerian makes you energized, take it during the day.
Cherry Juice
Alcohol will only serve to disrupt your sleep cycle, so if you’re intent on having a nightcap, make it this one. Cherry juice just happens to be high in melatonin. So, opt for a small glass of tart cherry juice half an hour before bed.
Milk & Honey
This is another excellent nightcap option. Milk contains tryptophan, you know, that magical amino acid in turkey that makes everyone nap after Thanksgiving dinner? By enjoying a glass of warm milk before bed, you’ll increase your serotonin levels, thus triggering this sedative. Honey is a carb and will help the hormone transmit to your brain quicker.
Turkey
Now, you should avoid eating before bed because it can lead to heartburn. However, if you are feeling hungry there are a few foods that can help. A turkey sandwich delivers tryptophan and carbs just like milk and honey does. So, will a banana and milk. If you’re truly hungry and know, you won’t be able to sleep over the sounds of your stomach growling, make a smart decision.
Cognitive Behavioral Therapy
CBT tends to be focused on finding out what thoughts are triggering stress and depression. However, it may be the best natural remedy to deal with insomnia. It may be able to help you retain your body for a faster and deeper sleep. A Harvard study found that it was even more effective than prescribed sleeping pills. Participants not only saw an improvement in the quality of their sleep but also in the speed of falling asleep. The National Sleep Foundation suggests that you keep a sleep diary. Note down when you go to bed, as well as when you wake up. Forget taking naps during the day and follow a regular sleep schedule.
Always get up at the same time and always go to bed at the same time.
Herbal Tea
Whether you choose valerian tea or chamomile tea, herbal teas are an effective remedy to handle insomnia. You can find these teas absolutely anywhere and you should enjoy them around 30 minutes before bed. Another effective herbal tea is passionflower tea.
A Hot Bath
Women who suffer from insomnia have been found to have a much better time of getting to sleep if they enjoy a hot bath. Ideally, aim for ninety minutes of soaking in a hot tub.
Light Therapy
Natural light is incredibly important for overall health and wellbeing. Dermatologists offer light therapy, or you can purchase your own lightbox for home use. They help to reset your body clock by shipping your sleep patterns. Using a light therapy box on a daily basis will help you fall asleep quicker, stay asleep, and increase your quality of sleep. If you’re not quite ready to invest in your own light box, head outside at noon as a way to reset your circadian rhythm.
Walnuts
Not only do walnuts contain tryptophan, but they also contain a unique source of melatonin. With that winning combination, you’ll soon see that it won’t take long to get to sleep if you enjoy a small handful of walnuts before bed.
Almonds
Almonds are an excellent natural source of magnesium. When your magnesium levels are low, you’re going to have trouble staying asleep. A handful of almonds are a great way to boost magnesium, without having to turn to a supplement.
Dairy
It isn’t just warm milk that helps you get off to sleep, any dairy product will do. While cheese may not be the go-to, yogurt is effective.
Side Salad
Enjoying a leafy green salad at dinner time may just help you sleep later on. This is because lettuce contains lactucarium, this works as a sedative and actually affects your brain as opium would. You can also create a lettuce tea to enjoy before bed. Simmer three large lettuce leaves in a cup of hot water for around 15 minutes. Add a couple of sprigs of mint after you remove it from the heat and sip on it around half an hour before bed.
Tortilla Chips & Pretzels
These food items have high on the glycemic index, causing a spike in insulin and blood sugar. In turn, this will shorten the time it will take for you to fall asleep. Normally you’d want these to stay level to avoid other problems; however, if you are in need of rest, this is a great way to induce sleep.
Cereal
Enjoying a bowl of carbohydrate-rich cereal is an excellent way to get yourself off to sleep. It combined calcium, tryptophan, and carbs for the ultimate sleep-inducing combination.
Chickpeas
Chickpeas are another excellent source of tryptophan. A light snack before bed may not be a terrible idea if it’s hummus with a few whole-grain crackers.
St John’s Wort
This is often used as a means to reduce the symptoms of depression. This may just be exactly what you need to help with your sleep problem, and depression is a common cause of insomnia.
Screens Off
We live in a technological world, and unfortunately, this often creates a dependency that keeps us up at night. Turn the TV off, put your phone and tablet down, and spend the hour before bedtime living like a luddite. Go for a bath, read a book, or spend this time doing yoga or in meditation.
Exercise
Regular exercise is a great way to ensure that you’re getting a good night’s sleep. You’ll have more energy for your waking hours, and enjoy a restful sleep at night. You should never exercise just before bed, though, as you’ll end up wide awake.
Lemon Balm
This ancient herb’s been used for thousands of years. Once upon a time, it was considered a cure-all, treating snake bites, and asthma. Now, however, it’s used for promoting relaxation and calmness, as well as to lift the mood. Depression is linked to sleeplessness, so lemon balm is an effective way to get sleep, as it will promote mental health. It brags sedative effects; however, a high dosage can create anxiety. Create your own lemon balm tea. If you’re using fresh lemon balm, you’ll need eight tablespoons, and for the dried stuff two tablespoons. Add two teaspoons of chamomile, and honey to taste.
Noise
While some people may need total silence to get sleep, this is untrue for others. Your brain is still processing noise, even while you’re asleep, so certain noises can increase anxiety, the faucet dripping, a clock ticking, even the electricity humming. If something jars you awake in the middle of the night, it isn’t the noise itself, it’s the inconsistency in what you’re hearing. You can beat this by using white noise. It’s soothing, and it fills the silence. It can be as simple as turning a fan on, however, there are apps for it or you can purchase a sound machine.
Catnip
It may send cats round the bend, but for you… it has a sedative effect. Add two teaspoons of dried catnip to eight ounces of boiling water and drizzle honey to taste. If you’re using fresh catnip, you will need four teaspoons. Drink it half an hour before bed.
Pajamas
Whether you prefer to sleep in flannel character pajamas, boxers, or your birthday suit always, have a specific outfit for your bedtime. This will signal your body and brain that it’s time for sleep.
Give Up
If you’ve been in bed for half an hour and you’re still unable to sleep, just give up. Get up and read a book until you start to feel tired, and then go back to bed to try it again. Sometimes the inability to sleep can just increase your anxiety and stress levels, creating an upset that will prevent you from falling asleep.
Final Thoughts
Before you go rushing out to the drug store to clear the shelves of their over the counter sleep medications, you should try these natural remedies and also make smart decisions in your daily life.
Cut out caffeine after two in the afternoon, and avoid eating right before bed. Consider creating a bedtime routine that will help relax you before sleep. Whether you prefer a spot of meditation or a hot bath, anything that will help calm your mind is going to help you get a good night’s sleep.
As tempting as it may be to have a nip of whiskey before bed, you’re only preventing yourself from having a restful sleep. Poor sleep can have a serious impact on every aspect of your life, so it is vital that you take the necessary steps to get your body back on track.
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