Home Remedies for Insomnia and Sleep Disorders
If you find it very difficult to sleep at night, you are probably suffering from one of the most common disorders known as insomnia. Insomnia is a sleep disorder that causes difficulty in sleeping and staying asleep throughout the night. A person suffering from this disorder may also wake up too early in the morning. Its intensity ranges from acute to chronic. Acute insomnia lasts for up to 2-3 months and goes away on its own. However, if the problem persists for longer periods of time, it is considered to be chronic insomnia. There can be many factors that can cause insomnia in adults and the treatments may depend on the cause behind it.
Causes of Insomnia
- Any emotional or physical discomfort can cause insomnia
- Mental stress in life, usually, due to incidents like death, divorce, job loss, or monetary losses.
- Insomnia can also be caused as a side effect of some medications used by the individual to treat some other disorder.
- Switching too much between day shifts and night shifts at your workplace can also cause acute insomnia.
- Interference in sleep due to noise or light.
- Other disorders like asthma, arthritis, heartburn or cancer may also give rise to sleep disorders.
- Anxiety, depression, chronic stress or any pain or discomfort at night are the common factors that cause chronic insomnia.
An average person must sleep uninterruptedly for up to 7-9 hours every day in order to stay physically and mentally healthy. But with the busy schedules of modern lifestyles, a disorder like insomnia can cause a lot hassle. Improper sleep will only make you more depressed the other day, and it is best to apply remedies for insomnia as soon as the symptoms start to appear.
Symptoms of Insomnia
Here are some of the most common symptoms that you need to look out for:
- Continuous fatigue or tiredness
- Difficulty in staying focused, motivated and active
- Person suffering from insomnia may have problems with memory and/or concentration
- Insomnia can also cause daytime sleepiness
- Insomnia affected person also gets frustrated quickly; irritability and impulsiveness are other common symptoms.
- Headaches are also common to those with sleep disorders.
Consult your doctor if you are experiencing any of the above symptoms, so that the disorder can be treated quickly. Insomnia can also be treated with natural homemade remedies.
Home Remedies for Insomnia
You can try the following methods to ensure a sound sleep every night:
Taking an Epsom salt bath approximately 2 hours before you go to bed is an effective remedy against sleep disorders. Epsom salt is rich in magnesium sulphate, which relaxes nerve fibres and muscles to offer you a sound sleep. Its one of best home remedies for insomnia.
Add a small cup of Epsom salt to warm water and stir well so that the salt dissolves completely in water. Soak yourself in for up to 15 minutes. Have Epsom salt bath four times a week for quick results.
Milk is also highly effective against insomnia. It is very rich in calcium, which not only helps in relieving stress but also regulates melatonin production in your body. Melatonin controls sleep cycles, and thus, regular production of it can fight insomnia.
Drink glass of warm milk an hour before bed. Mix it with one-half teaspoon of cinnamon and teaspoon of honey for better taste.
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Lavender has a relaxing effect on both mind and body. It not only relaxes your muscles and offers a sound sleep but also makes you feel more fresh and active in the morning. Simply put several drops of lavender oil to your bath water and soak in it for up to 20 minutes. Follow this remedy approximately one hour before bed for a relaxed, calm sleep. Its one of best home remedies for insomnia.
You can also put a few drops of lavender oil on a piece of cloth and place it near or under your pillow. The soothing aroma of lavender will also relax your body and mind, relieving mental stress as well.
Regular oil massage proves to be highly effective against sleep disorders, as it relaxes all your muscles and also renders a calm mental state. Use warm coconut oil or mustard oil and gently massage your neck, back, shoulders and feet for up to 10 minutes every day before sleep.
Fruits like tart cherry and banana can also help you in getting better sleep at night. Tart cherry contains melatonin while banana helps contains amino acids that raise serotonin levels in your body. Both melatonin and serotonin are hormones that regulate sleep cycles. You can either have tart cherry juice or a banana one hour before you go to bed every night for a sound sleep.
Chamomile is a very mild sedative that relaxed your body and triggers sleep hormones. You can use chamomile tea one hour before bed for a relaxed and pleasant sleep. Its one of best home remedies for insomnia.
To make chamomile tea, mix 2 teaspoons of dried chamomile in a cup of water and boil it for up to 10 minutes. Then, strain the tea and add a pinch of cinnamon to it. You can also add a teaspoon of honey for better taste. Drink this warm tea an hour before bed for quick results.
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Understand the importance of sleep and always go to bed on time. Irregular sleep cycles can open gates to many other disorders like high blood pressure and weight gain. Keep away from drinking caffeinated drinks as far as possible. Early morning exercise can make sure that you do enough physical activity in a day, and your muscles feel relaxed and calm at night. Alcohol may cause you to fall asleep instantly, but it affects sleep cycles adversely and can also cause depression. Instead, try meditation and listen to calm music whenever you feel like have a coffee or alcohol.
By following these methods along with the above-mentioned home remedies for insomnia, you will have a pleasant sleep whenever you go to bed and you will be fresh, active and ready to go, every time you wake up.