This post will provide readers with an overview of natural remedies for insomnia. We will cover topics such as lifestyle changes, dietary modifications, and herbal supplements that may help to reduce sleeplessness. We will also look at the potential risks associated with taking certain supplements and discuss alternative treatments for those who don’t respond to natural remedies. Finally, we will provide readers with tips for improving the quality of their sleep. With the right approach and lifestyle changes, insomnia can be overcome without the use of pharmaceuticals.
What is Insomnia?
Insomnia also known as sleeplessness (common English), insomnio (Spanish), anidra (Hindi), nidranash (Marathi), Tukkamillamal(Tamil), insonia (Portuguese), bessonnitsa (Russian). A sleep disorder in which there is an inability to fall asleep or to stay asleep. The signs of pathological insomnia are dramatic changes in the duration and quality of sleep, persistent changes in sleep patterns, lapses of memory and lack of concentration during the day. Other symptoms are emotional instability, loss of coordination, confusion and a lingering feeling of indifference.
Symptoms
Sleep is a periodic state of rest for the body which is absolutely essential for its efficient functioning. Sleep gives relief from tension, rests the brain and body and a person wakes up in the morning fresh and relaxed after sleep. The amount of sleep, however, varies within very wide limits from individual to individual. Normally, seven to eight hours of sleep every night is adequate for most people. Some, however, do well with four to five hours because their sleep is deeper and more refreshing.
Root Causes
The most common cause of sleeplessness is mental tension brought about by anxiety, worries, overwork and over excitement. Suppressed feelings of resentment, anger and bitterness may also cause insomnia. Constipation, dyspepsia, over-eating at night, excessive intake of tea or coffee and going to bed hungry are among the other causes. Another unsuspected cause of insomnia is smoking, as it irritates the nervous system, especially the nerves of the digestive system. Often, worrying about falling asleep is enough to keep one awake.
- Stress and anxiety
- Poor sleeping habits
- Caffeine, nicotine, and alcohol
- Chronic pain or discomfort
- Certain medications
- Restless Leg Syndrome
- Hormonal changes
- Menopause
- Eating too close to bedtime
- An uncomfortable sleep environment
7 Different Types
- Primary Insomnia: It is difficulty falling asleep or staying asleep without an underlying medical, mental health, or substance-related cause.
- Secondary Insomnia: It is due to an underlying medical, mental health, or substance-related condition.
- Acute Insomnia: It is short-term and lasts for a few nights or weeks.
- Chronic Insomnia: It is long-term and lasts for at least three nights per week for at least three months.
- Onset Insomnia: It is difficulty falling asleep at the start of the night.
- Maintenance Insomnia: It is difficulty staying asleep throughout the night.
- Comorbid Insomnia: It is because of another medical condition or disorder.
Insomnia and Sleeplessness Home Remedies
- Nutmeg: Using this common spice can help induce sleep. A paste made of nutmeg powder mixed with an equal amount of ghee can be applied around your eyes and on your forehead before bed to help you fall asleep.
- Onion: Heat a large cup of milk with a peeled onion, but do not boil. Drink 30 minutes before bedtime.
- Lettuce: Lactucarium which is main ingredient in lettuce, helpful for sleep. Lettuce seed extract is also helpful for good sleep. In 3 cups of water add 1 tablespoon of lettuce seeds and boil the mixture till it becomes one cup. Strain the water and drink. OR Eat a large leaf about half an hour before bedtime.
- Apple Peel Tea: A tea made from apple skins is meant to induce sleep. Add dried apple skins to water and bring to a boil. Simmer for 10 minutes, sweeten to taste and drink 2 to 3 cups during the evening.
- Calming Bath: Valerian is well known to help insomniacs. You can choose to drink a cup of valerian tea or take a few drops of tincture before bed. Valerian can also be used in a calming bath. Chop or grind 75g dried valerian root, add to 2 liters of water, bring to the boil and simmer for 5 minutes. Cover and leave to infuse for 20 minutes. Add to the evening bath.
- Lemon Balm (balm mint): It is a sedative as well as a stomach soother. Try a tea made with two to four teaspoons of dried lemon balm herb and a cup of boiling water.
- Tomato Juice: Here’s a use for tomato juice you probably never thought of. Drink 1 cup with 2 teaspoons natural sugar and 2 pinches of nutmeg. Drink the juice between four and in the afternoon; have dinner between six and seven. That evening you should get a sound sleep.
- Milk: Milk is available very easily and also works well for sleeplessness. Add 1 tablespoon of honey (OR nutmeg + honey OR crushed almonds + nutmeg) in milk and drink. Try this everyday night at bed time. Also try rubbing some milk on feet for relax sleep.
- Lavender Pillow: Lavender is great in a tea, bath or in a pillow to lend its relaxing aroma to your bedtime routine. The essential oil of lavender contains many medicinal components, and simply inhaling the fragrance can be calming. Put a sachet of dried lavender, or several sprigs of the freshly cut herb, between your pillow and pillowcase before going to bed. You might also brew a cup of lavender tea, made by steeping 2 teaspoons dried lavender flowers in 1 cup just boiled water.
- Hops Flower Tea: Add 2 teaspoons of chopped hops flowers to 1 cup of almost boiling water, cover and leave for 15 minutes. Strain, and drink one cup 30 minutes before bedtime. Drinking hops tea during day will contribute to general relaxation. Caution: If sleeplessness is due to depression or low mood disorders please choose a different remedy as hops can make things worse. Try to include yogurt in more quantity in day to day use.
- Cherries: Cherries are good for mental fatigue and stress, both of which can contribute to insomnia. Eating 10 to 20 cherries daily may help relieve these conditions and help you sleep.
- Honey: Add 2 tablespoon of honey to 1 cup of water and drink at bed time for quite sleep.
- Fennel Tea: Fennel seed tea is very tasty remedy for insomnia. Boil 2 cups of water add 1 tablespoon of fennel seeds. Boil again for a minute. Steep it for 15 minutes. Strain tea and enjoy warm or cold. You may add honey and milk for taste. Helpful if drink after dinner or at bed time.
- Indian snakeroot: Indian snakeroot (Rauvolfia serpentina / sarpagandha) is effective especially for chronic insomnia. Take 0.25gm. sarpagandha root powder add pinch of cinnamon powder (optional – use for taste). Take this mixture at bed time. For better results try morning and evening for few days.
- Bottle Guard: Take bottle guard juice and sesame seed oil in same quantity. Mix well and apply on head everyday at bed time. Try different recipes with bottle guard, which keeps body cool and works well for insomnia.
- Garlic: Try garlic milk. Mix together 1 cup milk, 1/4 cup water, and 1 clove of fresh, chopped garlic. Boil gently until 1 cup of liquid remains.
- Treat Jet Lag: Jet lag can be temporary reason for insomnia. If this is so set your watch to the time at your destination before you go and begin eating and sleeping accordingly. Sleep as much as you can on the plane. Avoid alcohol and drink plenty of water as air in planes is as dry as a desert. Spend time in the sun at your destination to reset your biological clock.
11 Tips to Fall Asleep Fast And Improve Sleep
With age, there is gradual reduction of periods of deep sleep. The older person, therefore, gets roused easier. Sleep requirements also diminish with ageing. From nine hours of sleep per night at the age of 12 the average sleep needs decrease to eight hours at the age of 20, seven hours at 40, six and half hours at 60 and six hours at 80.
- Establish a regular sleep schedule. Go to bed and wake up at the same time every day, even on weekends and days off.
- Avoid naps. Napping during the day can make it harder to sleep at night.
- Avoid caffeine and alcohol. Caffeine and alcohol can interfere with your sleep.
- Avoid nicotine. Nicotine is a stimulant, and it can interfere with your sleep.
- Get regular exercise. Exercise can help reduce stress and anxiety, which can help you sleep better.
- Limit your use of electronic devices. The blue light from electronic devices can interfere with your sleep.
- Relax before bed. Take a warm bath or do some light stretching to help you relax before bed.
- Make your bedroom comfortable. Make sure your bedroom is dark, cool, and quiet to promote better sleep.
- One of the simplest and most effective ways to induce sleep is to rub some oil on the scalp and the soles of the feet before going to bed. Slightly warming the oil before applying is helpful.
- A hot bath or shower at bedtime helps to promote sound sleep.
- A heavy late night meal can interfere with sleep.
FAQs.
Q. How do u know if u have insomnia?
If you are having difficulty falling asleep, staying asleep, or are waking up feeling tired, you may be experiencing insomnia. Other signs of insomnia include feeling restless during sleep, having racing thoughts that make it hard to fall asleep, or feeling tired during the day despite having had enough sleep.
Q. Can yoga improve sleep quality and combat insomnia?
Yes, yoga can help improve sleep quality and combat insomnia. Studies have shown that yoga can reduce stress and anxiety, which are leading causes of insomnia. Practicing yoga can also help relax the body and mind, which can help you fall asleep faster and sleep more deeply. Additionally, yoga can help regulate the body’s circadian rhythm, which can also improve sleep.
Q. Can insomnia be cured by Ayurveda?
Ayurveda is an ancient system of medicine that focuses on providing holistic healing to the body, mind, and spirit. While it is not traditionally used to treat insomnia, it does have several methods that can be used to help promote better sleep. These include lifestyle and dietary modifications, yoga and meditation, aromatherapy, and herbal remedies.
Q. What makes the youth sleepless nowadays?
The youth are often kept up at night due to the pressures of school, extracurricular activities, social media, and the need to stay connected. They are constantly bombarded with messages about how to be successful, how to fit in, and how to be accepted. In addition, the prevalence of mental health issues among young people can lead to insomnia or difficulty sleeping.
Q What causes sleeping disorder?
Sleeping disorders can be caused by a variety of medical and psychological conditions, such as depression, chronic stress, anxiety, chronic pain, sleep apnea, narcolepsy, and certain medications. In some cases, a sleeping disorder can be caused by an underlying medical condition, such as hypothyroidism or anemia. Other causes can include lifestyle factors, such as working late, jet lag, or an inconsistent sleep schedule.
Q. What are the 10 sleep disorders?
- Insomnia
- Sleep Apnea
- Narcolepsy
- Restless Leg Syndrome (RLS)
- Periodic Limb Movement Disorder (PLMD)
- Sleepwalking
- Bruxism (Teeth Grinding)
- Circadian Rhythm Sleep Disorders
- Sleep deprivation
- Night terrors
Q. What does it feel like to be an insomniac?
It can feel incredibly frustrating and exhausting to be an insomniac. It can be hard to concentrate during the day and feel like you’re constantly fighting to stay awake. You may feel irritable and have difficulty focusing on tasks or conversations. It can also be incredibly isolating as it can be hard to find people who understand how difficult it is to live with chronic insomnia.
Q. Can insomnia go away naturally?
Yes, insomnia can go away naturally in some cases. Making lifestyle changes such as sleeping in a dark room, reducing caffeine intake, exercising regularly, and avoiding naps can help to improve sleep quality and reduce insomnia. Additionally, talk therapy and relaxation techniques can help to reduce anxiety and stress, which can be a contributing factor to insomnia.
Q. What food can cure insomnia?
Foods that have been found to help with insomnia include tart cherries, almonds, kiwi, chamomile tea, walnuts, bananas, oatmeal, and yogurt. Additionally, eating a balanced diet and avoiding large meals close to bedtime can also help with insomnia.
Q. Which is the best Ayurvedic medicine for insomnia and sleeplessness?
The best Ayurvedic medicine for insomnia varies depending on the individual and their specific needs. Some common Ayurvedic remedies for insomnia include ashwagandha, jatamansi, brahmi, shankhapushpi, vacha, and kapikacchu. Consult with an Ayurvedic practitioner to determine the best treatment plan for your specific needs.
- Ashwagandha: Ashwagandha is a natural herb that has been used for centuries in ayurvedic medicine for its calming, anti-stress properties. It has also been used to treat insomnia, improve sleep quality, and help people fall asleep faster.
- Brahmi: Brahmi is another herb that is commonly used in ayurvedic medicine to treat insomnia. It has sedative, calming, and antispasmodic properties that can help to reduce stress and promote relaxation.
- Jatamansi: Jatamansi is an herb that is used to treat anxiety, stress, and insomnia. It has a calming effect on the mind and body and can help to relieve tension and improve sleep quality.
- Amalaki: Amalaki is a fruit that is used to promote mental clarity and reduce stress. It can also help to improve sleep quality and reduce the time it takes to fall asleep.
- Bhringaraj: Bhringaraj is an herb that is used to treat insomnia, headaches, and fatigue. It has sedative, calming, and anti-inflammatory properties that can help to reduce stress and improve sleep quality.
Q. Why can’t I sleep at night even when I am tired?
There can be many reasons why you may be having difficulty sleeping at night even when you are tired. Some possible reasons include anxiety, stress, depression, physical discomfort, certain medications, caffeine intake, an irregular sleep schedule, and an unhealthy diet. If you are having difficulty sleeping, it may be helpful to speak with a healthcare provider to discuss your symptoms and determine a plan of action.
Q. What to do when you can’t sleep at night?
- Avoid looking at screens such as your phone, television, or laptop before bed. The bright light of these devices can make it harder to fall asleep.
- Establish a bedtime routine. Try to go to bed and wake up at the same time every day and avoid caffeine, alcohol, and nicotine in the evening.
- Exercise regularly during the day. Exercise can help reduce stress and anxiety, which can make it easier to fall asleep.
- Relax before bed. Try taking a warm bath or listening to soft music to help you relax.
- Avoid napping during the day. Napping can make it harder to fall asleep at night.
- Talk to your doctor if your sleep problems persist. They may be able to recommend a sleep specialist or suggest other treatments for insomnia.
Q. What are signs of a sleeping disorder?
- Difficulty falling asleep or staying asleep
- Feeling tired during the day
- Experiencing an irregular sleep-wake pattern
- Waking up too early in the morning
- Excessive daytime sleepiness
- Nightmares or night terrors
- Restless leg syndrome
- Teeth grinding or clenching
- Sleepwalking
- Difficulty concentrating, memory problems, or mood changes
Q. Can sleepless at night cause health problems?
Yes, sleepless nights can cause a variety of health problems. Not getting enough sleep can lead to fatigue, difficulty concentrating, mood swings, weakened immune system, and an increased risk for chronic diseases such as diabetes and heart disease. Lack of sleep can also increase the risk of accidents due to impaired judgment and reaction time.
Q. Why does depression cause sleeplessness?
Depression can cause sleeplessness because it can lead to negative thoughts and worries that can prevent someone from being able to relax enough to fall asleep. Additionally, depression can cause a decrease in serotonin, which is a hormone that helps regulate sleep, leading to further disturbances in sleep.
Q. How does sleeplessness change the brain?
Sleeplessness has been linked to a range of detrimental effects on the brain. It has been linked to an increased risk of developing Alzheimer’s, decreased concentration and focus, slowed reaction time, increased risk of depression and anxiety, and decreased ability to solve problems. It can also impair the ability to form new memories and can lead to an overall decreased alertness.
Q. What can be the causes of sleeplessness? What makes you sleepless?
- Stress: Stress can be a major cause of insomnia. Stressful life events or worries about work, family, or other issues can cause the mind to stay active at night, making it difficult to fall asleep.
- Anxiety: Anxiety can make it difficult to fall asleep or stay asleep. People with anxiety may also have racing thoughts that make it hard to relax.
- Depression: Depression can cause insomnia because it can cause a person to feel overwhelmed and have difficulty concentrating.
- Medical conditions: Certain medical conditions, such as asthma, allergies, and chronic pain, can cause sleeplessness.
- Medication side effects: Certain medications, such as stimulants and those used to treat depression, can cause insomnia.
- Caffeine: Caffeine is a stimulant that can make it harder to fall asleep and stay asleep.
- Alcohol: Although alcohol may make it easier to fall asleep initially, it can disrupt sleep later in the night.
- Uncomfortable environment: Uncomfortable sleeping conditions, such as an overly hot or cold room, can make it difficult to fall asleep or stay asleep.