We all are familiar with people who resort to counting sheep at bedtime. But, what would say when you are the one tossing and turning in bed trying to get some good sleep? Insomnia can be no fun. Many adults fall into the habit of relying on prescription drugs or sleep meds; however, this doesn’t solve the problem. Do you know what the best natural sleep aid is? Today we bring you some natural home remedies for insomnia and anxiety that will help induce better and longer uninterrupted sleep.
What is Insomnia?
Insomnia is the inability to or difficulty in falling or staying asleep. The quality and pattern of sleep are disturbed, leading to various symptoms like headaches, fatigue, depression, lack of focus, and disturbed lifestyle.
Natural Home Remedies For Insomnia
1. Mindfulness Meditation
Meditation is the best way to relieve stress and induce a good night’s sleep. It consists of a slow and steady breathing pattern while sitting quietly. It’s essential to observe your body, breathe, feelings, thoughts, and various sensations as the pass.
Many researchers have proved that mindfulness meditation induces sleep and treats insomnia. You can meditate as often you wish to. Aim for 15 minutes daily session in the morning and night will do the trick. Stay motivated!
Yoga has numerous health benefits, and it has positive effects on sleep quality. Yoga also improves concentration, boosts mental focus, improves physical stability, and alleviates stress. Yoga poses, which involve slow breathing and controlled movements, allow you to stay focused.
Strive to perform at least 20 minutes session of self-practice daily. If you want to sleep well and relax your mind, then schedule your sessions before bedtime.
3. Milk And Honey
Wind your day with a warm cup of milk stirred with a spoonful of honey. It is one of the best natural home remedies for insomnia. Having milk at bedtime increases the amount of serotonin (a hormone that acts as a natural sedative) in the brain.
You may also want to snack on some bananas or a turkey sandwich with the milk at bedtime. This can help you sleep healthily. Turn down alcohol and wine. You may get addicted to it.
4. Create A sleep-friendly Environment
People who have insomnia should consider creating a soulful, relaxing environment for uninterrupted sleep. The most effective way is to remove mobile phones and gadgets that glow and interrupt your sleep.
Make sure your shades are tightly drawn to avoid any outdoor light entering your sleeping arena. Keep your room cool at about 60 and 67 oF for maximum comfort while sleeping. Thus a sleep-friendly environment can help you fight insomnia in your little way.
5. Manage Stress With Exercise
Stress and anxiety are responsible for keeping you up at night. Exercise is the best way to boost overall health and enhance your mood to promote better sleep. Exercise also helps to reduce symptoms of anxiety and depression.
It is recommended that one should engage in moderate forms of physical activity for at least 20 minutes per day. You can add some emotional strength boosting training and aerobics a couple of times a week to stay fit.
6. Herbal Tea
Many herbs are lying in your kitchen, which works wonders to induce quality sleep. Brew up a cup of refreshing herbal tea and have it before you go to bed; this will help reduce the time it takes to fall asleep.
It induces restful and uninterrupted sleep all night. Try some chamomile tea or valerian tea to enjoy a long night’s sleep (with fewer midnight awakenings). Other herbs that can induce sleep are lemon balm, passionflower, lavender, ashwagandha, St John’s Wort, and more.
7. Body Massage
Massage therapy can help people with insomnia as it improves sleep quality. Body massage also reduces pain, anxiety, and feeling of depression. You can opt for professional massages with aromatic oil therapy or self-massage at home can again do fine before you begin research on various body points that induce sleep.
If you have any health concerns, we recommend you to check with your doctor first. For sensitive skin types, be sure to patch test the creams and oils before the massage.
8. Lavender Oil
Aromatherapy can soothe you internally and promote sound sleep. Lavender tea can be used to induce sleep in many cases. Researchers have also proved that lavender bath oils can act as an antidepressant and relieve stress.
You can add this oil to your diet orally or spray it to your pillow to fight insomnia. The oral dose of lavender is 20-80 mg each day. It may cause slight nausea, headache, and constipation in some people.
9. Light Therapy
Light therapy has many health-related benefits that are critical for our wellbeing. Bright light can reset your body clock by gradually shifting sleep patterns (either earlier or later) to induce better sleep. Various studies have backed up this fact that light therapy help insomniacs fall asleep faster.
Saffron is an imperial herb with outstanding and many health benefits. From cold to insomnia, saffron is known to treat many ailments. Saffron milk is a potent sleep inducer as it helps calm down your senses.
Warm a cup of milk and add just two to three strands of saffron to it. Take this milk before going to bed. The benefits of saffron amalgamated with those of milk are one of the best home remedies for insomnia.
Lifestyle Changes To Sleep Better At Night
Some of these tips and tricks will help reduce your symptoms of insomnia. Try some of these Indian home remedies for insomnia before you seek the help of medicaments and supplements to induce sleep.
- Eat lighter meals at night and do not eat too late.
- Exercise earlier in the stay, stay active during nighttime.
- Avoid sleep-disrupting agents like nicotine, caffeine, and alcohol.
- A hot water bath can help you relax at the end of the day.
- Get into bed only when you’re tired.
- Avoid screen time before going to bed.
- Keep your bedroom dark and cold before you sleep.
- Take a tour of the house if you don’t fall asleep within 20 minutes.
So now you know how to develop healthy sleep habits for a lifetime of quality snoozing. Try these home remedies for insomnia and comment on which one helps you doze off faster.
She is a pharmacist by education and working in the field of medical content development for more than 9 years. She has an excellent hold on medical content research and development and has produced valuable data for various pharmaceutical companies.