Insomnia: 7 Natural Sleep Aids That Will Help You Fall Asleep In A Jiffy
Sleep deprivation takes a toll on your mind, body, and overall health in ways you can never imagine. A sound sleep is important to maintain good physical and mental health. If you are unable to sleep once in a while due to excitement or jet lag, it cannot be called insomnia. This is a more serious ailment and can wreak havoc in your life. Read furthermore to know about the causes and home remedies of insomnia.
How To Lead a Stress-free Life : The Relaxation Technique
What Is Insomnia?
Insomnia is termed as the inability to fall asleep and/or stay asleep. Moreover, this sleep disorder can be either short term or long term. Similarly, irritability, fatigue, poor concentration, and headache are some of the debilitating effects of insomnia. Depending on the period for which one is affected with insomnia, it is classified into acute insomnia and chronic insomnia. Short-term insomnia is called Acute Insomnia. It lasts for from a few days to up to a few weeks. Likewise, when insomnia lasts for a month or longer, it is called Chronic Insomnia.
What Causes Insomnia?
Acute insomnia usually results from stress due to family or work or when one has suffered trauma. Besides, Chronic insomnia, on the other hand, is usually caused as a side effect of other problems. As a result, it is also called secondary insomnia. The causes are as listed below:
- Medications such as those for asthma, cold, and allergies
- Neurological disorders such as Alzheimer’s and Parkinson’s disease
- Sleep disorders like restless legs syndrome and breathing related ailments like sleep apnea
- Problems that involve chronic pain like arthritis
- Overactive thyroid gland
- Health issues that cause breathing problems like asthma
- Excessive caffeine, tobacco, alcohol, or related substances
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Top 7 Home Remedies For Insomnia
1. Kiwi Fruit For Insomnia
Kiwis are rich in antioxidants, which alleviate the oxidative stress on the brain that may be causing insomnia. Besides kiwis contain serotonin that helps relax the mind.
- Kiwis – 2
- Eat two fresh kiwi fruits one hour before going to bed.
- Continue this every night. You will start noticing results in a few weeks.
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Banana and its peel are rich in potassium, magnesium, tryptophan, and vitamins. These essential nutrients regulate the functioning of the brain and the body. Consequently, they also generate optimum levels of hormones like melatonin and serotonin, thus relaxing the brain and inducing sleep.
- Banana – 1
- Water – 2 cups
- Cinnamon powder (optional)
- Cut the ends of the banana and boil it in the water for about 10 minutes.
- Strain the water into a cup and add a pinch of cinnamon powder.
- Drink this while it is warm.
- You can also consume a ripe banana before going to bed.
- Do this every time you feel difficulty in falling asleep.
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Having honey before going to sleep supplies the liver with enough glycogen that it can utilize over the night. When the glycogen levels in the body go down, stress hormones (cortisol) are produced. These disturb your sleep and lead to insomnia. This can be easily controlled by having honey every night. Furthermore, honey is full of antioxidants that reduce the oxidative stress within the body.
- Honey – 2 tbsp
- Have honey before going to bed. You can also add a pinch of Himalayan salt to wake up feeling fresh and energetic.
- Do this every night before going to bed.
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4. Coconut Oil
Coconut oil is rich in medium-chain fatty acids that supply the body with optimum energy. In fact, they also help in regulating the hormonal production, which in turn regulates the sleep cycle.
- Coconut oil – 1 tbsp
- Honey – 1 tsp
- Salt – a pinch
- Mix the oil, honey, and salt.
- Consume this before going to bed.
- Repeat this every night for sound sleep.
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The antioxidant & antimicrobial properties of garlic keep the body fluids, organs healthy and infection-free. Moreover, it also aids in the healthy functioning of the heart and brain, thus regulating the sleep cycle.
- Milk – 1 cup
- Garlic – a clove
- Water – 1/4 cup
- Chop the garlic and add it to the milk.
- Add water to this and boil until a cup of garlic milk remains.
- Drink this warm milk a couple of minutes before hitting the bed.
- Drink this every night.
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6. Green Tea
Green tea is an excellent remedy for sleeplessness. In addition to, it contains the amino acid L-theanine, which is a good sleep inducer.
- Green tea leaves – 2 tbsp
- Hot water – 1 cup
- Honey (optional)
- Steep the green tea leaves for a couple of minutes.
- Strain the decoction and add a dash of honey for flavor.
- Sip the tea while it is warm.
- Drink a cup of green tea before going to bed.
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7. Exercise, Yoga, And Meditation For Insomnia
Yoga and meditation are both phenomenal for sleep. They both upregulate the parasympathetic nervous system, which is responsible for “rest and digest.” Simply exercising in the morning is great for sleep as well because it would make you tired by the end of the day.
Having a sound sleep has an effect on the individual’s mood to exercise the next day. Likewise, you can also opt for gentle yoga, meditation, and chanting. Moreover, these are age-old techniques for getting better sleep as they align the chakras and soothe your mind.
If doing yoga and meditation is not your cup of tea, simply chant a resounding‘OM’ or just concentrate solely on your breathing until you drift into a deep slumber.
Sleepless nights due to insomnia can tire you out and ruin your mood. It seems like a daunting task initially, therefore by using these home remedies and relaxation techniques like yoga regularly, you can definitely sleep better.