If you have trouble falling asleep or staying asleep, then you might suffer from a common sleep disorder known as insomnia. There are two different types known as acute and chronic. Acute is characterized by days or weeks of interrupted sleep whereas the latter can happen for months or longer. While stress, chronic pain, breathing difficulties, and other medical issues can hinder a good night’s sleep, there are simple ways to reduce insomnia. Instead of feeling irritable, fatigued, or depressed because of your lack of slumber, you can try these 13 at-home remedies.
Cumin Seeds
Did you know that cumin seeds are used in traditional Ayurvedic medicines to induce sleep? You can smash a banana and mix it with a teaspoon of cumin powder before trying to sleep. Dry roast, ground cumin seeds, and cumin teas work as well. Cumin oil also has the same tranquilizing effects.
Nutmeg
Another natural sleep aid you can find in your cupboards is nutmeg. Drink a concoction of warm milk and a dash of nutmeg (up to one-eighth teaspoon) before bed. If you want more nutmeg, add a quarter teaspoon to water or fruit juice, preferably warm. Try one tablespoon of Indian gooseberry or amla juice, and a dash of nutmeg three times a day to help combat not only insomnia but also indigestion and depression.
Chamomile Tea
Tea, in general, is an at-home remedy for several health ailments. Chamomile tea has been related to treating sleeping problems for centuries. A compound known as apigenin in chamomile might be the key to the natural drowsiness. Sip a cup of chamomile tea and relax; you can add a hint of honey or cinnamon to sweeten the drink.
Saffron
You can benefit from Saffron’s mild sedative properties if you have insomnia. Like cumin, nutmeg, and chamomile, you can create a healthy beverage to promote a good slumber. All you have to do is steep two strands of saffron in a cup of warm milk. Drink the tea before lying down to rest.
Warm Milk
If tea is just not your thing for whatever reason, you can skip the herbs altogether and indulge in some warm milk. After all, that is what mothers give their newborns as they rock them to sleep. Warm milk will relax your body and mind thanks to an amino acid known as tryptophan, which encourages sleep. If you prefer, stir in one-quarter teaspoon of cinnamon powder and drink it about an hour before falling asleep.
Bananas
Like warm milk, bananas contain tryptophan. The amino acid naturally raises your serotonin levels, which regulate sleeping patterns. Tryptophan is responsible in part for boosting your mood and maintaining your appetite. Besides that, bananas are rich in potassium, iron, and calcium; all of which are healthy minerals to aid sleeping.
Fenugreek Juice
Have you ever heard of fenugreek juice? You can make your own at-home remedy for insomnia by mixing two teaspoons of fenugreek juice with a teaspoon of honey. The juice should be extracted from fenugreek leaves. Drink the mixture daily and it can help reduce not only insomnia but also dizziness and anxiety.
Valerian
You probably never realized it but the valerian root is a medicinal herb. Because of its sedative properties, it can induce deep muscle relaxation and sleep. To make this at-home remedy for insomnia, you have to stir one-half teaspoon of grated valerian root and another one-half teaspoon of nutmeg per two hot cups of water. Let the mixture steep for about 15 minutes before straining it to drink. Drink this beverage once a month to avoid heart problems and withdrawals. Valerian tea is also available as well as valerian tincture.
Tart Cherry Juice
An excellent source of tryptophan, tart cherry juice is a natural sleep aid. The amino acid transforms to serotonin, which in turn converts to melatonin. As we mentioned before, serotonin help regulate your sleep cycles. Melatonin can lower your body temperature and lead to drowsiness; it also works with your nervous system to sync your biological clock. Indulge in a half cup (up to one cup) of tart cherry juice and allow yourself to drift off to sleep.
Apple Cider Vinegar and Honey
A favorite at-home remedy is apple cider vinegar. In this case, its amino acids help combat fatigue. Apple cider vinegar also helps break down any fatty acids that contain tryptophan to release them quicker throughout your body. Honey not only promotes sleep, but it also raises your insulin. In turn, serotonin is released, which helps regulate your sleep cycles. Plus, it helps the drink taste a little better. Only add two teaspoons of apple cider vinegar and another two teaspoons of honey into a cup of warm water. Drink the mixture before bedtime.
A Hot Bath
There are several ways to relax your body prior to sleep that does not involve eating and drinking something. Create a bedtime schedule that includes a hot bath or shower. Take it about two hours before lying down. Add a couple drops of essential oils such as chamomile, rosemary, lavender, or lemon to the water for a more efficient experience. The ritual can soothe your nerves and help you calm down; it’s a simple step to add to your at-home remedies for insomnia.
Feng Shui
You have probably heard of Feng Shui before the philosophy goes far beyond a couple home decorating tips. The way you arrange a room can promote healthy energy flow. For example, in order to promote good sleep, your bed should be approachable from all sides. Being able to view the door from the bed can also ease your tension or anxious feelings. An open window will not only bring in fresh air, but natural sunlight. Get rid of clutter and trash, too, because a neat, clean space encourages balance.
Yoga
Simple yoga poses such as shoulder and neck rolls or arm and back stretches can unwind your muscles after a long day. Before you hit the sheets, practice about 15 minutes of gentle yoga to loosen your body. Meditating occupied with yoga can be more effective in reducing insomnia. Tai chi is another stress-reliever that can also induce sleep, but you should avoid late-night exercise.