9 Home Remedies For Insomnia

Home Remedies For Insomnia

Insomnia is a common problem that is affecting more than half the population world over. Insomnia is the inability to fall asleep at night. The condition also means that even after falling asleep at night there is no guarantee that you will get quality sleep. Insomnia is a disturbing disorder of our times especially since the medical science has discovered that lack of proper sleep at night is responsible for the development of various diseases and disorders.

We live in a world where stress has overtaken our lives. Mental and physical exhaustion is the cause of our problems including insomnia. The easiest way to treat insomnia is to go to the doctor and start taking prescription medicines that will help you fall asleep at night. However, most of us are not aware that these medicines are highly addictive and we become dependent on them. But becoming addicted to these medicines is not a good thing because they soon start controlling our thoughts and actions. For this reason, we recommend that you first try safe and side effects free home remedies for treating insomnia. Let us check some of the best and most effective remedies that can help us sleep better at night.

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Home Remedies For Treating Insomnia

1. Drink Warm Milk

One of the easiest ways to treat insomnia is to drink a glass of warm milk 10 minutes before hitting the bed. The warmth of milk soothes and relaxes the tensed up muscles which is very important for a peaceful sleep. Drink the milk plain or add a teaspoon of honey for flavor. But do not add sugar or any other flavoring agents.

Drink Warm Milk

2. Yoga and Meditation

Many times the cause of insomnia is stress. Reduce your stress levels by practicing yoga and meditation. Yoga helps pull and stretch the muscles that have become stiff and tensed. The deep breathing exercises in yoga open the nasal passages and blocked airways helping you breathe in more oxygen. It is important to maintain the level of oxygen in the blood stream or we tend to become sluggish and depressed. Yoga helps you avoid this. By meditating, we help our body as well as mind relax. This improves our concentration power and we are able to get out of stressful situations easily. Make it a point to practice four times a week for 20 minutes and do meditation every day.

Yoga and Meditation

3. Get Comfortable

Many times we are unable to fall asleep because we are not sleeping on comfortable mattresses or pillows. Sounds and lights are also enough to keep a person awake. Darken the room properly by using thick curtains and sleep with ear plugs if you live in a noisy neighborhood. Wear comfortable sleepwear so that you are not disturbed by tight shirts and pajamas. Keep a duvet handy so that you can use it on cold nights. We cannot sleep properly if we feel cold or hot at night. Turn on the air conditioner to maintain a favorable temperature at night.

Get Comfortable

4. Exercise

Exercising is another easy way of treating insomnia. Regular exercise not only keeps you fit and healthy but also helps you sleep better at night. Our tired and worked out body needs time to recover from the ravages of exercising. This repair and healing of the various muscles, tissues and joints is done when we sleep at night. However, exercising should be done 4-5 hours before your bed time. If you exercise a couple of hours before your bed time your body will become energized and you will have difficulty falling asleep. Early morning is the best time to exercise especially if you are looking at treating insomnia. You don’t need to hit the gym to exercise. Even 30-40 minutes of brisk walking every day will help you achieve a good night’s sleep.


5. Avoid Spicy Foods

Many times eating spicy and fried foods is the cause of insomnia. Unfortunately, most of us have tend to save our appetite for dinner time. This causes plenty of problems including gas, bloating, acidity and insomnia. How can you sleep on a full stomach when your food has not even been digested properly? Besides, eating heavily for dinner can give rise to problems like acidity or heart burn. No one can sleep peacefully at night when they are going through excruciating heart burn. For this reason it becomes imperative that you eat a light dinner. Soups and salads work best for dinner times. And you must aim for an early dinner between 7-8pm so that when it’s time for sleep you don’t suffer from conditions related to digestion.

Avoid Spicy Foods

6. Sleep at the Same Time

To treat insomnia it is important that you stick to a sleeping pattern. This means that you should make it a point to fall asleep at the same time each night and you should also get up early in the morning at the same time. Following this schedule your body will be more attuned to your sleeping needs and react accordingly. Do this for a week and you will see a considerable improvement in your quality and quantity of sleep. Sleeping early at night and waking up early in the morning is very helpful in treating insomnia.

Sleep at the Same Time

7. Avoid Alcohol and Caffeinated Drinks

You should not take alcohol and caffeinated drinks at night. Caffeine is used by students and professionals to remain awake at night. Drinking caffeine at night is likely to make you lose your sleep. Besides, it is not even good for your health.

Avoid Alcohol and Caffeinated Drinks

8. Remain Stress Free

Many people find it difficult to sleep at night because they are stressed over their professional or personal life. Surround yourself with family and friends to reduce your stress and anxiety levels. Confide in your spouse/partner/friend if you have problems. Talking about your problems and finding a solution for them will reduce your stress and help you sleep better at night.

Remain Stress Free

9. Get Treated for Illnesses

Mild insomnia can also be the result of conditions like common cold, cough and flu. In these conditions breathing becomes difficult making it impossible to sleep at night. If you suffer from the symptoms of any of these conditions then get treated for these first so that you can sleep peacefully at night.

Get Treated for Illnesses

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