Home remedies for insomnia can help you sleep well at night without resorting to over-the-counter sleep aids or prescription medications. The following are some home remedies for insomnia that you can do to help you sleep better and wake up more refreshed.
Relax Your Mind and Body: Relax your mind by meditating for a few minutes at night prior to bedtime. This is applicable to people who tend to be very busy the whole day and somehow their brain won’t stop thinking and working even if it’s time to relax and sleep.
Get Your Eight Hours of Sleep: According to statistics, people are able to sleep longer and rest easier if they go to bed on or before 10 pm. Avoid lying in bed and watching TV as this activity stimulates the mind and can cause your body to resist the natural urge to sleep. Pursue activities 2 hours prior to bedtime, such as a exercise or a brisk walk, taking a warm bath, reading a book, etc.
Listen to Calm Music: Listen to clam music or natural sounds on CD or from a sleep machine. Music such as soft classical ones can relax your brain and finally bring you to sleep. Other sounds such as rain, ocean waves, and even a fan cause relax your mind allowing for a deeper sleep.
Drink Water: According to Chinese belief, one of the major causes of being awake most of the time is you have a weak Jing that is located in the kidney. Water can clean it by flushing out any unwanted toxins. However you may want to consider drinking no later than 4 hours before you sleep so you won’t wake up at night just to urinate. Avoiding caffeinated drinks during the day and drinking plenty of water can cleanse your body of toxins that may be prohibiting you from falling asleep.
Drinking Coffee: Avoid drinking coffee or tea at night. If you do, try to drink unsweetened decaffeinated coffee and tea after 4pm during the day.
Eating Food and Sweets: Avoid eating at least 3-4 hours prior to bedtime. Eating heavy meals and sweets at night gives your body energy that can make it hard to relax enough to fall asleep and stay asleep at night. Brush your teeth directly after dinner to reduce the desire to continue eating or snacking at night.
Take a Warm Bath or Shower: Take a warm bath or shower at night prior to bedtime. the warm water relaxes your muscles and makes it easier to rest at night.
Exercise: Exercise is a great way to reduce stress and relax. When you are stressed at home or at work, exercising is your bodies way of expelling negative energy.
Natural Remedies for Insomnia
Natural remedies for insomnia can help to your cure sleepless nights. However, there are different causes of insomnia. If the cause is due to an illness or another disorder, then these home remedies for insomnia can help but will not treat the problem. Consulting a physician is best for those with severe cases where home remedies for insomnia have not helped.
Herbal Remedies for Insomnia: These natural herbal remedies for insomnia are a safe alternative to sleep aids and prescription drugs.
Vitamins: Vitamin deficiencies such as a lack of calcium and magnesium in your body can prevent you from sleeping. Taking a calcium or magnesium supplement may help you sleep better at night. Don’t like taking supplements? Try drink a warm glass of milk or soy milk which is high in calcium. Hormonal imbalances due to a vitamin deficiency can also cause you to not sleep well at night. Speak with your doctor about your vitamin deficiencies or hormonal imbalances prior to starting any herbal or vitamin treatment.
Melatonin: Melatonin is a human hormone that is released naturally by the brain. This supplement is popular among people who work odd hours or frequently travel across time zones. Melatonin is available in capsule or spray form. Those who take melatonin often find a real benefit in using it to relax and reduce restlessness during sleep.
These home and natural remedies can be used by themselves or in combination with one another to form your own individual bedtime routine. Some trial and error may be needed as what works for you may not work for someone else.