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Home Remedies for Insomnia

Home Remedies for Insomnia
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What is insomnia?

It is estimated that annually, as many as 40% of adults have insomnia, an inability to fall asleep[1]. About 10-15% of people with chronic insomnia find it hard to get adequate shuteye at least several nights per week. Insomnia will drain your energy for the day which affects both the functional capability as well as your mood during the day. Thus your performance and your health will gradually worsen.

For those who are having trouble sleeping or insomnia, abusing sleeping pills is harmful to the overall health[2]. Fortunately, with the help of ingredients available around your home, you can make some cheap and natural home remedies for insomnia in both toddlers and adults.

Symptoms of insomnia:

  • Having difficulties with falling asleep for the night
  • Getting awaken sometimes during the night or very early in the morning
  • Feeling unwell after sleeping through the night
  • Having sleepiness or tiredness as well as anxiety, depression and irritability during the day
  • Having difficulties with remembering, focusing or pay attention at work
  • Having tension headaches with distress in intestines and stomach
  • Having constant worries over sleeping

A person is considered to have insomnia if he/she needs more than 30 minutes to be able to fall asleep and he/she can only get sleeping for like couples of hour in around 3 to 4 nights per week and it happens for more than a month.

What causes insomnia?

Before discovering how to cure insomnia through some home remedies for insomnia below, you should perceive the causes of insomnia[3]

  • Some incidents in the life
  • Living habits
  • Abuse of stimulants such as coffee, wine and cigarette
  • Pathological reasons: urological and gastrointestinal diseases, , pain, or discomfort
  • The impact of the external environment like: noise, light, temperature

Here are top 22 best home remedies for insomnia which you can easily apply at home in order to get rid of insomnia as well as help you get good night sleep and sustain energy for activities during the day…

1. Have A Nosh

Have a Nosh - Home Remedies for Insomnia

A snack will make you sleep easier[4]. Having bland bread, some fruits or a glass of warm milk before going to the bed are excellent remedies for insomnia. But do not eat sweet foods because sugar in the blood will provide energy and make it difficult to sleep. If you are old, drink plenty of fluids before sleeping is not good because it will wake you up at midnight to go pee.

2. Make Yourself Exhausted

Make Yourself Exhausted - Home Remedies for Insomnia

Sleep is a natural reaction of the body to regain balance. Activate manually often yields a more restful sleep at night. Walking or biking around the block in the evening will help sleep easier. Feeling tired after making love is easy to make you fall asleep. It is one of the easiest home remedies for insomnia.

3. Ginger

According to modern medicine, ginger essential oil contains 2% – 3%, 5% plastic, 3% fat and starch. Extracted ginger essential oil also works as a treatment for insomnia[5][6][7].

Ginger - Home Remedies for Insomnia

  • Boil the ginger to soak your leg every night. This method helps relax the meridians and sleepiness will come faster. Yet, this method is only used for mild insomnia.
  • Mix ginger and 500ml grinded sugar with 500ml water. Drink and soak your legs by this solution. This medicine is good for people suffering from chronic insomnia.
  • Drink this mixture and soak your legs in this solution with 1/2 cup of vinegar for 30 minutes. Sleep will be improved remarkably.

3. Longan

Longan - Home Remedies for Insomnia

Soup from fresh longan pulp makes blood flow to the brain easy. Therefore, it makes perfect example as a solution for how to get rid of insomnia[8]. Cook 100g fresh longan with 200ml water into the soup, let it cool. Daily, eating it before 30 minutes of sleep will give the desired effect.

4. Lily

Lily - Home Remedies for Insomnia

Lily is a flower with welding properties which can improve sleep and regulate the activity of the nervous system. Regularly using it can prevent diseases such as: headache, neurasthenia, memory loss… and that is why this flower is one of the top home remedies for insomnia. You can cook 200gram fleur-de-lis and add 1 egg yolk and 50 grams of brown sugar and stir. Then continue steaming it for 10 minutes.

5. Cinnamon

Cinnamon - Home Remedies for Insomnia

Cinnamon is a herb with various positive properties such as sedation, tight sleep, beautification[9]. Old people, women in menopause should always use this kind of soup. Get 10 grams dry cinnamon mix with 100 grams of fresh lotus seeds and 300ml water. Cook the soup carefully; add more some rocky sugar to enjoy easier. You will find a good efficiency immediately. It is one of the simple home remedies for insomnia, right?

6. Banana

Banana has been used as a treatment for insomnia as well as promoting for natural sleep for decades. Like green beans and oatmeal, bananas also increase levels of serotonin and melatonin. Besides, this delicious fruit is also known as a natural relaxant for helping you relax and go to sleep quickly and efficiently.

Banana can not only treat insomnia but also other problems related to lack of sleep such as depression. You can find out more at: Home Remedies for Depression.

7. Warm Milk and Honey

Milk and Honey - Home Remedies for Insomnia

This is an excellent beverage to drink before bedtime, because warm milk contains an amino acid called tryptophan (in addition, calcium is beneficial for the body) while honey helps to relax muscles and spirit. This is a delicious and nutrient beverage that acts as a natural sleeping pill. Thus, if you really want to learn simple natural home remedies for insomnia, do not overlook the combination of milk and honey[10][11][12].

8. Tea

Some teas have narcotic effects, sedation for those who have trouble sleeping stress. This will be an ideal way for you to stack the night sleeplessness, especially for middle-aged people. Mint tea, herbal tea, and chamomile tea are three teas which are known for narcotic effects[13][14]. It is one of the wholesome home remedies for insomnia.

9. Jasmine

Jasmine - Home Remedies for Jasmine

Jasmine is a woody species having the effect of promoting sleep. If you have suffered from insomnia for long time, take 100-200 g jasmine roots, soak in 1 liter of white wine with 35-40 degrees. Drink 10-20 ml per day before bedtime. If you do not drink alcohol, you can use jasmine roots tea instead to get the same effective treatment for insomnia.

10. Tomato Juice

Tomato is a natural sedative ingredient without side effects. Every night before going to bed 30 minutes, just enjoy a glass of tomato juice is one of the best natural remedies for insomnia. You will have a better and deeper sleep.

11. Take a Warm Shower

One of the best ways for how to get rid of insomnia is taking a warm shower or bath before going to the bed. If you have time, soak your legs into warm water.

Heat up yourself is also a great method for reducing anxiety. For more information, please read: Home Remedies for Anxiety.

12. Listen to Instrumental Music

Stress, fatigue, stress often makes you sleepless. Eliminating them by relaxing your mind. To distract your brain, instrumental music, especially symphonic music will gently take you into a deep sleep and concentration. It is one of the great treatment for insomnia for combining with other remedies.

13. Sugary Water

Well, restlessness and upset lead to insomnia. That case, you should mix a cup of sugar. Sugar after flowing into your body will quickly transform into serum, inhibiting a part of your brain. This method makes an effective and fast treatment for insomnia as it makes you fall asleep more easily.

14. Bread

Bread - Home Remedies for Bread

It sounds strange. Bread is reckoned as one of many cheap yet effective home remedies for insomnia. When you’re sleepless, you try to eat a little bread. It can give you a helping hand in relieving stress and relaxing your mind.

15. Yoga

Yoga is smooth and gentle movements. It helps alleviate blood circulation and stabilize your mood and calm your mind after a long day. Practicing a few yoga poses before going to the bed will bring you an excellent treatment for insomnia by assisting you in promoting well-sleep[15][16][17][18].

16. Scientific Diet

The period of sleep is also affected by the food that we eat every day[19][20]. We cannot sleep when the stomach has to digest food, so you should not eat or drink too much before going to the bed. Besides, we need to limit the types of beverages such as coffee, tea, etc because it contains large amount of stimulant, affects the nervous system and is very harmful for your health and sleep. By complying to those rules, you will find yourself the solution for how to get rid of insomnia.

17. Papaya

Papaya - Home Remedies for Insomnia

Eat papayas frequent affects positively blood tonic, insomnia, chronic gastritis, helps restore the liver and increases the body’s resistance which make it one of the perfectly simple and natural remedies for insomnia.

18. Potato

French or baked fries are very tasty. Additionally, potato is also considered an excellent source for providing tryptophan (the sleep hormone) which make them one of the ideal remedies for insomnia, and they also have a soothing effect overall and beneficial for both your body and spirit.

19. Oatmeal

Oatmeal is a great food before going to the bed, because it is rich in carbohydrates. Actually, oatmeal is also an excellent solution for how to get rid of insomnia due to the 2 effects: stimulating the natural production of serotonin (a neurotransmitter helps raise mental and makes you feel good), helping you sleep better. One of the reasons why you wake up in the middle of the night so as to go to the refrigerator is feeling of hunger- this will not happen if you eat a medium sized bowl of oatmeal before sleeping.

20. Green Bean

Green Bean - Home Remedies for Insomnia

Few people know that green beans are very tasty and contain large amounts of vitamin B6, a vitamin which is essential for the production of melatonin. Melatonin is the hormone which is responsible for sleep. Green beans stimulate melatonin production which is why they are on the list of top natural remedies for insomnia, as they help you fall asleep faster and stay asleep in the next morning.

21. Nut

The nuts have a lot of health benefits. They not only help your heart be healthy, but also is very rich in omega-3 fatty acids, which are known to enhance mood effectively and naturally. Besides, it is a source of great antioxidants. A small cup of almonds or flaxseed just before going to the bed will be the best natural remedies for insomnia which help you sleep more deeply.

Nuts like almond are excellent at treating insomnia-related conditions such as stress. For information about the benefits and applications, please read: Home Remedies for Stress.

There, you have known some of most effective natural home remedies for how to get rid of insomnia at home. Try to mix some home remedies for insomnia to get better results. Sleep tight.

*Disclaim: The effectiveness from applying these natural tips will be depended on the body condition of the applicant.

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