If you’re one of those people who has trouble falling asleep or struggle with insomnia, or you wake up frequently during the night, that’s very common.
According to studies performed a few years ago about this problem which is so common among adults, insomnia is caused by several different factors, from stress, to depression and anxiety. Likewise, our lifestyle influences the way we sleep. It could also be due to a schedule change, modifications in habits or travelling to another country.
If you frequently have this problem and it seems to happen at fairly random times, take a look at the following natural home remedies to treat insomnia:
Warm milk: contains the hormone melatonin, which is related to deep sleep. It is therefore effective for fighting insomnia and other similar problems.
Before going to bed, drink a cup of warm or hot milk, by itself, if possible (no sugar).
Lavender: if you like aromatherapy, this is for you. The smell of this plant relaxes the nervous system, helping you get to sleep and fight stress. You can fragrance your room with lavender essential oil and sleep like a rock.
Orange blossom: orange flowers have a tranquilizing effect, which is relaxing at the same time. It will help you experience a more pleasant sleep. You could drink tea with this flower, inhale a bit of essential oil before going to bed, or add it to your bath water. If you have a patio, don’t hesitate to plant this bush, next to your bedroom window if possible.
Lettuce: commonly used for babies when they can’t get to sleep or when they wake up a lot at night. They are recommended to drink lettuce tea for a greater effect than eating a salad with this vegetable at dinner. It contains various substances that have analgesic and sedative effects. For children, soak lettuce in the bathtub and splash the water over your child’s head while he or she takes a bath.
Brew herbal tea: You already know the most common drinks to help you sleep, but for an even more effective herbal insomnia cure, try valerian tea. This herb is found in health food stores, at pharmacies, or from a qualified herbalist, and when brewed into tea, it can reduce the time it takes to fall asleep and produce a deep, satisfying rest.
Take a hot bath: Turns out, you’re never too old for a bubble bath, especially when it comes to natural sleep aids.
Create a sleep-friendly environment: For those with insomnia, a calm, relaxing sleep environment is imperative for uninterrupted slumber. Perhaps one of the most effective natural sleep aids is removing digital clocks and other electronics that glow, such as cell phones and laptops; even if you don’t wake up in the middle of the night, the pings from your cell phone or email can disrupt your sleep cycle.
Make sure your room is the best environment for deep sleep by stealing these things the bedrooms of all good sleepers have in common.
Top Foods for Insomnia:
1. Foods high in tryptophan- This amino acid stimulates the production of serotonin, which helps with relaxation. Include turkey, chicken or tuna for dinner.
2. B-vitamins – Organic meat, brewer’s yeast, liver and green leafy vegetables are high in B-vitamins. Consume foods high in vitamin B12 as your best sources.
3. Complex carbohydrates– Carbohydrates also help with the production of serotonin, so try to include butternut squash or sweet potatoes into your dinner.
4. Foods high in magnesium– Magnesium is known as the “relaxation” mineral.
Include green leafy vegetables, sesame and sunflower seeds, and oats into your diet.
5. Raw Milk – Although dairy can be problematic for some, a glass of raw milk before bed does help with sleep. A2 dairy is recommended from goat’s, sheep, or A2 cows.
1. Alcohol – Stop drinking alcohol at least 2 hours before bed and drink in moderation.
2. Caffeine – Don’t consume caffeine after noon or at all if you are having difficulty sleeping.
3. High fat foods -Fat slows down digestion and may lead to indigestion at night. Limit fried foods before bedtime.
4. Any potential food allergens – Food allergies can cause insomnia.
5. Sugar– Variations in blood sugar can cause insomnia.