Table Of Content

• Why choose home remedies for insomnia?

• 8 primary causes of insomnia?

• 7 most effective natural home remedies for insomnia

• When to see a doctor?

• Take home points

• FAQ on Insomnia

Introduction

“A good laugh and a long sleep are the best cures in the doctor’s book” – a wonderful quote which says about the importance of sleep for maintaining good health. But due to the hustle culture of modern life, ‘sleeplessness’ has become prevalent among almost everyone. Dive into here to know some home remedies for a good night sleep so that you can treat your ‘sleeplessness’ in the luxury of home.

Why choose home remedies for insomnia?

Insomnia is widely present in society due to poor food and lifestyle choices. Though it is prevalent, many people experience it in the short term rather than in the long term! Insomnia stays as a transient disorder in many people’s lives, so it is wise to treat them with home remedies. Natural remedies for insomnia basically involve exercise, a healthy diet, yoga and much more that we are going to discuss in this article as we progress.

8 primary causes of insomnia?

To get rid of insomnia, you need to know the root causes of it. They are usually caused by

1. Unhealthy sleep hygiene.

2. Mental illnesses like depression and anxiety.

3. Chronic diseases like diabetes, heart ailments and cancer.

4. Chronic stress related to jobs, finances or relationships.

5. Certain medications or drugs.

6. Pain in body parts due to injury or any disease such as arthritis or fibromyalgia.

7. Hormonal changes as in periods, menopause or thyroid disorders.

8. Neurological disorders like Alzheimer’s or Parkinson’s.

7 most effective natural home remedies for insomnia

I have listed 7 most effective natural home remedies for insomnia that can help you in getting rid of insomnia so that you get a good sleep: 

1. Exposure to Sunlight

There is little to no chance of receiving sunlight as this generation is confined to their armchairs – pandemics made it worse by creating ‘remote’ works. The best home remedy for treating your sleepless nights is only by exposing yourself to sunlight. Our body has a miniature biological clock, also called 'circadian rhythm' which instructs the body about resting and waking hours. Sunlight plays a huge role in the normal functioning of the biological rhythm. So, taking small walks in the morning sun is one of the natural remedies for insomnia that can give you a peaceful night's sleep.

2. Mindful meditation

Most of our mental illnesses and sleeplessness are due to the constant chattering of our mind – mostly about the past or future. Mindfulness guides you in keeping yourself grounded and living the moment. Meditations can help a lot when you want to calm your mind without the inflow of any overwhelming thoughts. The best treatment for insomnia at your home is giving yourself a break from worldly affairs and sitting through a meditation mat with your eyes closed. Meditation eases intrusive thoughts, thereby making you fall asleep sooner! 

3. Regular Exercises and Yoga

Regular workouts and Yoga are essential elements if you want to treat insomnia naturally. Physical activities can alleviate stress and hence have a positive effect on sleep quality. You don’t even need heavy workout sessions- just 30 minutes of breathing and stretching would suffice. Also, be careful when you are getting started with the workouts as it may result in possible physical injuries. After getting accustomed, slowly increase your intensity levels.

4. Aromatherapy

Essential oils have an aroma that would have a calming effect on your mind and body. Placing essential oils especially lavender oils under your pillows or in handkerchiefs can greatly help in getting out of sleepless nights. You can also try hot showers by adding a few drops of lavender oil to the warm water. Aromatherapies with lavender oil can help you in relaxing your mind and put you to sleep much easier.

5. Ayurveda

Ayurveda is a traditional Indian medicine that believes that the presence of balance in elements like Vata(air), pitta(fire) and Kapha(water) is essential for sustaining good health. Though we don’t have many research papers backing up the claims, ‘Ayurveda’ as a medicine has been practised by so many people. According to Ayurveda, applying warm sesame oil to the head and feet before sleeping can help you in fighting insomnia. So, try to massage your head and feet with some sesame oil and try it out! 

6. Balanced Diet

We are what we eat – eating not only affects our physical but also our mental health. Cut back on your sugar and caffeine if you need to fall asleep quickly. A balanced diet is highly essential if we need to eliminate the root causes that can lead to insomnia - like chronic diseases or mental illnesses. Some foods rich in tryptophan and magnesium are said to improve our sleep quality. Namely,

• Nuts.

• Legumes.

• Whole grains.

• Green leafy vegetables.

7. Positive Affirmations

Like someone rightly said, words have the power to make or break you. Changing your thought patterns can change your whole outlook on life. Repeating positive things to yourself can make you believe in positivity. Most of the stress-related insomnia is due to negative thoughts interfering with your sleep. Many researchers have backed up the claim that positive words can improve your sleeping patterns. So, repeat to yourself "This too shall pass" and you would find yourself passed out of sleep the next minute. 

Top 9 pro tips for treating sleeplessness

Even though the listed home remedies can treat insomnia effectively, we should couple these remedies with some lifestyle changes like,

1. Make a habit of walking for at least 15-20 minutes after dinner, preferably outdoors.

2. Have a handful of nuts before going to sleep as it helps in the serotonin – a hormone that contributes to good sleep.

3. Consuming a glass of lukewarm milk with a pinch of turmeric powder makes you fall asleep faster.

4. Massaging the earlobes for 5-10 minutes releases melatonin – a primary sleep hormone.

5. Avoid working out during evening hours or night hours – physical activity blocks the sleep hormones.

6. Avoid overeating your dinner as the bloating and gastric issues can interfere with sleep.

7. Make your sleeping environment comfortable in terms of temperature and layout.

8. Avoid sleeping during the daylight hours.

9. Reduce your screen time and keep your phones aside two hours before the sleeping hours.

When to see a doctor?

As discussed earlier, insomnia is just temporary for many people but it requires medical help on persistence. Persistent Insomnia may be a warning sign for some extreme underlying health issues. If left untreated it may cause:

• Headaches

• Dizziness

• Depression

• Irritability

• Digestive problems

Take home points

• Sleeplessness or insomnia – a disorder that plagues the world now due to the wrong lifestyle choices.

• Temporary insomnia can be treated by effective home remedies like yoga, exercise, aromatherapy, meditation, sunlight exposure and magnesium-rich foods.

• Persistent insomnia requires urgent medical help or else it can result in severe health issues like depression, irritability, digestive problems, headaches and dizziness.

• Along with the given home remedies, insomnia should be treated with proper sleep routine and hygiene.

References

• Insomnia - impact on physical and mental health

• Effect of Depression and Anxiety on Sleep

• Positive affirmations - Insomnia