Insomnia is a sleep disorder in which an individual finds it difficult to sleep or wakes up in the middle of night leading to insufficient sleep. Normally a person needs about 7-8 hours of sleep to remain fresh the next morning. But with insomnia, an individual does not get that much of sleep resulting in drowsiness, tiredness, headache, mental and physical exhaustion, emotional problems, etc.
The various causes are stress and tension, disease, excessive intake of tea and coffee. Though insomnia is not a disease but this disorder can disturb a person’s normal routine life so it should be cured as early as possible. Several anti-sedatives are available for treating insomnia, but they reduce mental and emotional strength. Hence, it’s advisable to go for several home remedies to improve sleep.
Causes Of Insomnia
- Psychotic disorders
- Poor Sleep Habits
- Life Changes
- Caffeine or other stimulants
Home Remedies For Insomnia
Due to its long history as a sleeping aid, chamomile tea is a well-known natural home remedy for insomnia. Though the exact reason is not known, scientific studies have suggested that the compound called apigenin in chamomile could be responsible for its sedative effect.
Drinking warm milk before bedtime has been found to induce sleep. Buffalo milk is a good sleep inducer. A glass of milk with a spoon of honey also helps to reduce insomnia.
It has been proved that massaging a small quantity of milk on the feet also helps to induce peaceful sleep in insomnia patients. A small amount of cinnamon added to milk and honey also acts as a good tranquiliser.
Honey alone or mixed with other products helps to induce sleep. A spoon of honey in a glass of water before retiring to bed helps to sleep properly. This therapy is particularly effective in children.
Maintaining a proper balanced diet helps to reduce insomnia. Insomnia patients should not eat oily food before going to bed and also avoid too much of salt as it reduces sleep. People taking too much caffeine are bound to have this sleep disorder.
So, in order to treat insomnia, the intake of caffeine should be reduced especially during bedtime. Food containing vitamin B, C and D along with minerals like zinc and magnesium induces sleep. Food rich in carbohydrates increase the level of serotonin which helps in promoting proper sleep.
Herbs are being used since ages to treat insomnia. Aniseed is a very effective herb used in sleep disorders. Tea can be made by boiling aniseed in water and adding a little milk and a spoon of honey to induce sleep. Valerian is a medicinal herb which contains valepotriates. This chemical helps to relax the muscles and nerves and hence improves the quality of sleep.
The herb kava helps in inducing sleep. Rauwolfia is an herb that has sedative function and can be used for sound sleep. The root of this herb should be powdered and mixed with scented substance like cardamom for better results.
Curd is very effective in treating insomnia. Curd can be eaten with meals or applied on the forehead before sleeping to induce sleep.
This vegetable helps to get away with insomnia. Juice of it can be mixed with sesame oil and massaged on the forehead before sleeping to induce sleep.
Apple Cider Vinegar
Apple cider vinegar contains amino acids that relieve fatigue. Plus, it helps break down fatty acids that release tryptophan. Honey, too, promotes sleep by raising your insulin and causing a release of serotonin, a brain chemical that helps regulate sleep/wake cycles.
Mashed banana mixed with roasted cumin seeds eaten before sleep helps to cure insomnia. This home remedy has shown good results in number of insomnia patients.