Do you have trouble getting sleep at night? Or do you wake up in the middle of the night and keep looking at the watch? Insomnia is a common problem. It is habitual sleeplessness or the inability to sleep. Insomnia can be caused by a medical condition, improper sleep habits, specific substances, and/or certain biological factors. Insomnia can also be caused by depression. Psychological struggles can make it hard to sleep, insomnia itself can bring about changes in mood, and shifts in hormones and physiology can lead to both psychiatric issues and insomnia at the same time.
Insomnia varies from person to person. Different people need different amounts of sleep, insomnia is well-defined by the quality of your sleep, how you feel after sleeping—not looking at the number of hours or how quickly you tend to fall asleep. Even if you’re spending eight hours a night in bed, if you feel drowsy and fatigued during the day, you may be experiencing insomnia.
Instead of taking medications for insomnia, why not treat it naturally. Here are a few ways you can treat insomnia naturally.
- Adopting new habits to help you sleep
- Stick to a regular sleep schedule. Don’t ignore your biological clock; get to bed at a decent time every day. This includes the weekends.
- Avoid naps. Taking a nap during the day can disturb the sleep at night. This will make it difficult for you to fall asleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m.
- Avoid late meals. Try to avoid heavy, rich foods within two hours of bed. Eating heavy food will take a toll on your stomach to digest this can cause heartburn.
- Get regular exercise. Regular exercise can improve the symptoms, but it’s not a permanent fix. It takes months for it to have the full effects. 30 minutes of activity is good, but not close to bedtime.
- Develop a better bedtime routine
Prepare your mind and body for sleep.
- Make sure your bedroom is quiet, dark, and cool. Noise, light, and heat can interfere with sleep. Try sleeping with a mask or draw the curtains so that there is no light entering your room.
- Turn off screens one hour before bedtime. The light emitted from TV, tablets, smartphones, and computers suppresses your body’s production of melatonin and can severely disrupt your sleep. Instead of emailing, texting, watching TV, or playing video games, try listening to a book on tape, a podcast, or reading by a soft light.
Smell your way to sleep
Dab some lavender oil onto your temples and forehead before you hit the pillow. The aroma should be of assistance to send you off to sleep. Put a drop of jasmine essential oil on each wrist just before you go to bed. Try a soothing aromatic bath before bedtime. Add 5 drops lavender oil into warm bath water and enjoy a nice soak. The smells will aid you get that peaceful sleep you have been wanting.
Home Remedies for Insomnia
- Have a glass of hot milk before going to bed. Try to have it on a regular basis
- Licorice root powder and cold milk every morning on an empty stomach.
- Boil around 3 grams of fresh mint leaves or around 1.5 grams of dried powder of mint leaves in one glass of water for 20 minutes and drink it.
- One teaspoon of brahmi and ashwagandha powder in two glasses of water. Boil them and then reduce it to one glass and drink it.
- Sprinkle one teaspoon of cumin on a sliced banana. Eat it regularly at night for as it is good for the digestive system and curing insomnia.
Ayurvedic Herbs For Insomnia
Shankhapushpi is an old herb; the herb helps to reduce insomnia by clearing the nerve cells of toxins and opening capillaries for better blood circulation. It prevents tiredness and gives rest to the brain
Brahmi benefits in mental exhaustion. It is a brain tonic which revives the brain and brain cells. It provides energy and permanence. For ages, it has been used as a drug to medicate patients.
Vacha is a mind calming herb which is a remedy for tension and insomnia. It serves as a coolant which relaxes the nerves thereby inducing sleep. Vacha takes away tensions, emotional stress, and depressions. It is a nerve tonic for the mind and body.
Insomnia should not be taken lightly because it can become fatal. Treatment for insomnia through Ayurveda for better living. Many herbal remedies are available in the market as it is difficult sometime to make formulations at home.