10 Best Home Remedies For Insomnia

Insomnia or sleeplessness is a disorder that plagues between 30 to 50% of the global population, out of which an estimated 10% of the cases are chronic. Sadly, it is more women than men who keep tossing in their beds with sleep eluding them most of the night. The good news is that there are several easy home remedies for insomnia that let you get a good night’s sleep.

With two types of insomnia (acute and chronic) bothering the confirmed night owls, the acute type is somewhat temporary and lasts a few days or weeks, utmost. However, chronic insomnia lasts much longer and should never be ignored. The primary causes of insomnia or sleeplessness are anxiety, stress, irregular sleep habits, psychotic problems, change in sleep environment, life style changes, and any painful conditions like arthritis.

Causes of Insomnia

• Pain and trauma caused by Arthritis
• Breathlessness caused by Asthma attacks
• Problems caused due to Parkinson’s disease
• Reflux caused due to gastrointestinal diseases
• Migraine caused by sinus and other nasal allergies

Symptoms of Insomnia

• Difficulty going to sleep during nights
• Waking up in the middle of the night for no reason
• Waking up early in the morning feeling restless
• Fatigued after a night of lack of sleep
• Drowsiness and tiredness during the day

See a doctor immediately if:

• The sleeplessness syndrome persists in spite of home remedies and other medication. It is unhealthy to lose sleep most part of the night and can lead to serious complication if left untreated.

10 Amazing Home Remedies For Insomnia

Insomnia or having difficulty going to sleep in the night is a universal problem that may people are battling ever day in their lives. However, here are a few easy home remedies for insomnia:

10. Nutmeg

Procedure:

• Take a fresh Nutmeg. Powder it.
• Take a small pinch (1/8 teaspoon) of the powder.
• Mix it with warm milk. Drink it before bedtime.
• Follow the remedy for a few days to sleep better.

How does this work?

Nutmeg (Myristica fragrans) is probably the best natural sedative that hardly has any side effect. Nutmeg is native to certain small islands near Indonesia and is grown widely in Asia, and is available all over the world. This delicate and mildly sweet spice contains abundant quantities of magnesium that helps reduce nervous tension.

It also induces the release of serotonin that can create a sense of calm and sedateness. When serotonin gets converted to melatonin in the brain the person who has consumed nutmeg is able to sleep peacefully. Nutmeg is the best natural treatment for insomnia, which lets you sleep like a baby.

The Remedy is not Good if:

• The dosage is exceeded, which may lead to very deep sleep. Caution must be exercised when selecting the quantity to be ingested.

9. Saffron Threads

Procedure:

• Take one or two strands of pure Saffron.
• Mix it in a glass of warm milk. Drink the saffron milk before bedtime.
• Continue the process for a month.

How does this work?

Saffron (Crocus sativus) has the distinction of being the world’s most expensive spice, not without reason too. It has immense health benefits and is the most sought after spice in the whole world. Although it is added in recipes to enhance the flavor of the dish being prepared it has its own medicinal benefits as well.

Saffron is a known anti-depressant, thanks to its serotonin metabolism properties. The side effects are mild and rather beneficial too. While it naturally reduces the appetite levels it simultaneously elevates the mood and does away with depression, leading to undisturbed sleep. Saffron is probably one of the safest home remedies for insomnia in adults.

 The Remedy is not Good if:

• There is no reason why this remedy should not be good. However, it is a prohibitively expensive spice and needs to be ingested in microscopic quantities. Also, avoid using it if you are pregnant or breastfeeding.

8. Turmeric & Cinnamon In Milk

Procedure:

• Mix 1 teaspoon of pure Turmeric Powder and 1/2 teaspoon of Cinnamon Powder in a glass of warm milk. Drink the milk before going to bed.
• Continue the process for a week or so.

How does this work?

Drinking warm milk mixed with Turmeric powder and Cinnamon powder has a soothing effect on the nerves and gives one a comforting feeling. Apart from being healthy (Turmeric has many health benefits and is a great antiseptic agent as well as an anti-inflammatory agent), this mixture lulls one to sleep due to the sugar levels being balanced by Cinnamon powder, giving a chance to the hormones to work better and induce sleep. Milk mixed with Turmeric powder and Cinnamon powder is one of the safest home remedies for Insomnia.

The remedy is not good, if:

Drinking milk mixed with Turmeric powder and Cinnamon powder does not cause any adverse side effects and is quite safe enough for children, though the quantity of Cinnamon needs to be reduced for kids.

7. Valerian Root

Procedure:

• Boil one teaspoon of dried Valerian root powder in two glasses of water.
• Add the Valerian root powder and allow it to steep for 10 minutes.
• Strain and drink one glass before bedtime.
• Continue the process for as long as required.

How does this work?

Valerian root has been recommended for sleeplessness for ages. It enhances the levels of GABA (gamma amino butyric acid) which has a regulatory action on the nerve cells and has a soothing and calming effect. It is prescribed as an anti-anxiety drug to control agitated patients. The calming effects of this natural root help insomnia patients enjoy a peaceful night’s sleep. The best part is that it hardly has any side effects. Valerian root powder is one of the best home cures for insomnia.

The Remedy is not Good if:

• There is no reason why this remedy should not be good. Taking Valerian root powder regularly before bedtime assures a good night’s sleep.

6. Yoga Asanas

Procedure:

• Practicing Yoga Asanas helps keep the body and mind in condition
• Practice Padhangustha Asana or the forward bending pose
• Try to perfect Marjaryasana or the catlike pose
• Practice the Sethubandha Sarvangasana or the bridge pose
• Try the Savasana or corpse pose

How does this work?

Practicing Yoga Asanas regularly is very good for the body and mind. There are specific Asanas for every conceivable condition and practicing Yoga regularly can cure many ills, and insomnia or sleeplessness is no exception. Practice the Padhangustha Asana or bending forward and touching your toes to calm your nerves.

Similarly, regular practice of Marjaryasana helps maintain regularity in breathing and is great for a good night’s peaceful sleep. Practicing Sethubandha Asana also has a calming effect on the nerves as has Savasana or the corpse pose which helps still the tormented mind and lets it go blank. Yoga Asanas make an excellent home cure for insomnia.

 The Remedy is not Good if:

There is no reason why this remedy should not be good. However, take the advice of a trained Yoga instructor or follow reliable tutorials before attempting any Yoga Asana.

5. Apple Cider Vinegar

Procedure:

• Take two teaspoons of undiluted apple cider vinegar.
• Mix it in a glass of warm water. Add a teaspoon of pure, organic honey.
• Drink it half an hour before bedtime.
• Repeat the process daily for a week or 10 days.

How does this work?

Apple cider vinegar, which has been in use as a medicine for ages, is effective in curing many conditions and diseases. It is one of the best home remedies for treating the symptoms caused by insomnia.

Apple cider vinegar contains amino acids that help reduce the fatigue caused by sleeplessness, and it also assists in breaking down the fatty acids releasing tryptophan. Honey is a natural product that helps increase the insulin levels and induces the release of serotonin, which is the brain chemical that induces sleep. Apple cider vinegar is one of the best home cures for insomnia.

The Remedy is not Good if:

There is no reason why this remedy should not be good.

4. Bath Salt Soak

Procedure:

• Get some bath salts like CALM or essential oil like juniper berry,
• Fill your bathtub with warm water. Add the salt or essential oil.
• Soak for 30 minutes every night before bedtime.
• Repeat the process for as long as required.

How does this work?

Taking a hot bath before bedtime helps calm the mind and is very refreshing as it helps remove all the stress undergone during the day. Especially when bath salts or essential oils are added to warm baths, which helps relieve the stress and trauma felt due to many reasons.

A relaxing bath rejuvenates the body and helps get a great night’s undisturbed sleep. A bath salt soak or essential oil bath is the best answer to the question “how to get rid of insomnia” and get a good night’s sleep.

The Remedy is not Good if:

There is no reason why this remedy should not be good. However, if you are not sure or have skin allergies, consult with a doctor.

3. Chamomile Tea

Procedure:

• Boil one teaspoon of dried Chamomile Powder in a glass of water.
• Allow it to steep for 10 minutes. Strain and drink while it is warm before bedtime.
• Repeat the process for as long as required.

How does this work?

Chamomile has some calming effects on the nerves and helps in relieving acute anxiety. A randomized placebo-controlled trial conducted in 2009 indicated that Chamomile is effective in controlling the symptoms of generalized anxiety disorder (GAD). Chamomile helps calm the nerves and create a relaxed state of mind and induces sound sleep. Chamomile tea is one of the best home remedies for insomnia.

The Remedy is not Good if:

• There is no reason why this remedy should not be good.

2. Cumin Seeds

Procedure:

• Take one teaspoon of roasted cumin seeds powder. Mash a banana and mix the powder.
• Eat the mashed banana before bedtime. Alternatively, you may make cumin seeds tea.
• Boil a glass of water in a bowl. Add a teaspoon of cumin seeds.
• Allow it to steep for 10 minutes. Strain and drink before bedtime.

How does this work?

Cumin (Nigella sativa) is an aromatic spice that belongs to the Apiaceae family, and is widely used in cooking by various cultures. It is a great digestive aid and has been recommended as a nerve relaxant and an anti-depressant in the Ayurvedic system of medicine. It induces sleep and helps a person get a good night’s undisturbed sleep. Cumin seeds are one of the best home remedies for insomnia.

The Remedy is not Good if:

There is no reason why this remedy should not be good.

1. Melatonin-rich Fruits

Procedure:

• Take a handful of cherries. Put in the blender and make juice.
• Drink the juice before bedtime. Get a couple of bananas.
• Make banana shake and drink before bedtime.

How does this work?

Eating cherries or making fresh juice out of cherries and drinking before bedtime can help get a good night’s sleep easily. Cherries are loaded with tryptophan, an essential amino acid which automatically gets converted to serotonin, which in turn gets converted to melatonin.

It is melatonin that induces creates a sense of calmness and causes drowsiness-inducing sound sleep. Melatonin works on the central nervous system and helps calm the nerves and synchronizes the biological clock which is ticking ceaselessly. Melatonin-rich fruits are one of the best home remedies for insomnia, and what’s more is they are absolutely safe and good for health as well.

The Remedy is not Good if:

There is no reason why this remedy should not be good.

Additional Tips:

• Try reading a good book before going to bed. You’ll be surprised at how it can take the stress out and help get sound sleep.
• Have a regular bedtime and don’t extend it for any reason.
• Go early to bed and rise early in order to lead a healthy life.
• Avoid watching late night shows or movies on TV.
• Don’t spend every minute of the day in front of your computer screen.