In this day and age of stressful living, insomnia or the inability to sleep properly on time or waking up in the middle of the night is a very common disorder. Insomnia is not only limited to older people or people with any specific medical condition but is affecting a vast range of human population from young adults to teenagers to adults and older men and women.
Types of Insomnia
Medically speaking insomnia is broadly divided into two major categories known as common insomnia and chronic insomnia.
Common insomnia is a temporary condition and can affect any individual due to lifestyle issues or increase in worries and stress levels. Even excess caffeine consumption can act as a deterrent to proper sleep leaving the individual sleepless and frustrated. Common insomnia is not a serious disorder and can be prevented by making some smart choices in our daily lives that can help us unwind relax and sleep properly amid all the mental garbage.
Chronic insomnia on the other hand is a very serious medical condition. When insomnia persists for over a period of time, it’s time to seriously incorporate lifestyle and dietary changes as chronic insomnia can lead to very serious medical conditions including arthritis , asthma , stress , kidney, heart disease, etc.
Top 10 Home Remedies to Beat Insomnia
Now that we understand the seriousness of common as well as chronic insomnia, let us take a look at some of the common home remedies that can help beat the insomnia blues without the aid of any external medication. Try incorporating some of these remedies into your life and feel the results.
Say No To Caffeine
Excessive caffeine is one of the most common factors contributing to sleepless condition over long periods in the night. Caffeine is a well known stimulator and excess of caffeine stimulates the brain cells that act as a deterrent to a good night’s sleep.
If you are facing sleeping issues and you are a heavy coffee drinker try and limit your coffee intake to two cups a day. Starting at noon, consume no foods or beverages that contain caffeine.
Limit Alcohol Consumption
Limiting the intake of alcoholic drinks to not more than a couple of small drinks is also a very effective solution for those fighting insomnia. Although the common perception is that inducing alcohol helps one sleep after feeling tipsy and drowsy but the after effects of excessive alcohol in the system has a much more negative influence and can result in night flashes, headaches and a total loss of sleep in the long run. Limiting intake of wine and alcoholic drinks is advised if you are one of those who enjoy your drinks but have a continued love hate relationship with insomnia.
Don’t Mess With the Body Clock
One of the biggest sin to commit when fighting insomnia is to have a random sleeping schedule. Our bodies are much more complex and sophisticated than we care, keeping a same schedule for sleeping each night can go a long way in resolving common insomnia issues.
Remember that if you are not able to sleep one night, make it a point to get up at your fixed morning time and avoid taking an afternoon nap to compensate for the lack of sleep. Afternoon nap would only enhance the insomnia at night thereby compounding the whole sleep timings and resulting in more insomnia.
Certain home remedies have been found beneficial in the treatment of insomnia. One of the most effective of these remedies is the use of milk before bedtime.
A small warm cup of milk preferably sweetened with a little honey at bedtime can help beat insomnia because of its amino-acid tryptophan contents that act as a natural catalyst to induce a good night’s sleep.
Using 5-HTP Supplements
Medical science has attributed the lack of tryptophan or tryptophan deficiency as a possible reason for lack of sound sleep in most cases. Taking a natural 5-HTP supplement may be a beneficial pill to induce sleep especially if your body has low levels of tryptophan or insomnia is related to depression or mental sickness or worries. 5-HTP supplements also act as a catalyst to increase the Melatonin levels in the body which is the natural body clock regulating sleep cycles in each person.
Try Valerian Herb
Valerian is a naturally available herb which has been used over the years to cure sleep disorders including common and chronic insomnia. Valerian not only increases the amount of time spent in deep and rapid eye movement but also relaxes nerves and muscles thereby improving sleep quality and makes falling asleep easier. Valerian is safe to use as it has no reported side effects or addiction.
Manage Sleeping Environment
Managing the sleeping environment in such a way that the body gets comfortable while inducing sleep can go a long way in treating sleep disorders.
Always consider sleeping on a comfortable bed with serene and calm surroundings without any distractions. Do not sleep with lights switched on for better results.
Meditation works on the root cause of all sleep disorders and insomnia but cleaning the cobwebs of the mind and removing excess mental baggage and stress. A small mediation session before sleep can not only help the body and mind unwind but is also directly related to a sound night’s sleep.
Honey is one of the most naturally significant compounds known to mankind. Honey has an intrinsic hypnotic nature that acts as a very effective remedy to cure insomnia. The hypnotic nature of honey not only helps bringing in sound sleep but also acts as a good mental relaxation remedy useful for patients leading stressful and busy lives.
Honey can be taken with lukewarm water before going to bed or in combination with a glass of warm milk. Two tea spoons of honey mixed with water or milk acts as a good stimulator for inducing sleep in most patients.
Breathing countdowns and controlled breathing sessions while lying on the bed are one of the most effective remedies to induce a peaceful sleep. Taking in deep breaths try a slow countdown from 100 to zero while resting each limb with each countdown. In controlled breathing session take 2 to 3 deep breaths and then hold in your breath as long as possible. Holding the breath increases the carbon dioxide levels in the body which is useful for inducing natural sleep.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.