Learn the top 10 Home Remedies For Insomnia
Insomnia is a common sleep disorder that can make it difficult to fall asleep, and can cause sufferers to wake up too early or cause sleep interruption. A person with insomnia may feel tired when they wake up. It can significantly affect not only energy level and mood, but also the person’s health, work performance and quality of life.
Insomnia can be the result of another disease, or it can be considered a disease in itself. The adequacy of sleep may vary from person to person, but for adults, it is typically recommended to get between 6 and 8 hours. In adults, insomnia may occur due to stress or trauma, and this situation may continue for a temporary period. However, people who have a (chronic) sleep problem for a month or more are recommended to consult a doctor as soon as possible.
What are the Causes of Insomnia?
About 50% of adults can sometimes experience insomnia, and 1 in 10 people complain of chronic insomnia. Women are about twice as likely to have the problem as men, and it is more common in the elderly. But a lack of sleep or trouble falling asleep is not necessarily due to an underlying medical condition. Sleep problems are often due to daily problems such as stress and anxiety, and when those tensions are resolved, restless sleep can also be replaced by peaceful nights. In any case, it is necessary to consider all possibilities.
- Medicine use
- Caffeine consumption
- Nutrition problems/diet
- Health problems
- Emotional or physical discomfort
- Noise or light
What are the symptoms of insomnia?
- Drowsiness during the day
- Lack of concentration
- Memory problems
- Difficulty falling asleep at night
- Waking up at night
- Waking up too early
- Not feeling rested after a night’s sleep
- Frequent mistakes during the day or accidents due to insomnia
What You Need To Do In Your Room For A Quality Sleep?
There are some precautions you should take to avoid insomnia. Some steps, such as not drinking stimulating drinks such as coffee and tea before going to bed, taking a warm shower, not eating heavy food in the evening, and not sleeping too much during the day, can affect the night’s sleep. Apart from that, if you apply the following steps in your room, you can have a good sleep.
- Choose a dim light
- Check out your room’s sound insulation
- Use colors on your walls that will relax you
- Use your room only for sleeping
- Room temperature should be neither too hot nor too cold
- Renew your pillow at least every 2 years
What Are The Best Home Remedies For Insomnia?
- Dairy products such as milk and yogurt
A lukewarm glass of milk has a soothing effect on the human body, or yogurt containing tryptophan will make it easier for you to fall asleep.
Containing high levels of magnesium and potassium, banana relaxes one’s muscles, making it easier for you to sleep and provides a better quality sleep.
Lettuce is a food that relaxes the muscles due to the lactamase and phytonutrient in it. When eaten in the evening, it facilitates the transition to sleep with this effect.
Since the melatonin it contains regulates the sleep cycle, walnuts are also perfect for insomnia. You can sleep more comfortably at night with a handful of walnuts you eat before going to sleep.
Orexin, found in honey, helps the brain to rest. Therefore, a spoonful of honey is one of the natural home remedies for insomnia. You can also consume it by mixing it with chamomile tea.
Its minerals help relax muscles and nerves and make it easier for you to fall asleep.
We are used to consuming oatmeal containing calcium, magnesium and potassium for breakfast but when you consume it at night, it also helps you sleep. But not with sugar. Try consuming it with fruits and milk.
Homemade cherry juice
Due to the high amount of melatonin (sleep hormone) it contains, cherries not only provide sleep but also improve sleep quality.
Mix 20g of valerian with 5g of fennel, 5g of cumin and 20g of mint root. Drink the mixture by steeping in a glass of hot water. If you wish, sweeten it with honey.
If you have a bathtub in your home, fill it with lukewarm water two hours before you go to sleep. Add a few drops of lavender essential oil and enjoy the bath. If you have a bath without a bathtub, you can also take advantage of the lavender oil mist.
Milk with banana
Lukewarm banana milk that you drink before going to bed will help you sleep. But there is a reminder: not banana milk sold in the markets, you can simply crush a banana with a fork and mix it with a glass of milk.