7 Home Remedies To Help You Sleep Better And Fight Insomnia
Insomnia is a sleeping disorder and persons who are suffering from this condition have difficulties to fall and/or stay asleep during night.
There are two types of insomnia: primary and secondary insomnia which are determined by the cause.
Primary Insomnia or sleeplessness is a sleeping problem manifested with poor quality sleep and this condition is not related to any disease or health issue.
Secondary Insomnia is a sleep problem that is caused by underlying health problems including medical conditions, medications, sleep disorders and certain substances.
In addition to that, it is important to mention that insomnia can be classified according to the length of the condition. The insomnia can be acute (short-term) or chronic (ongoing).
Acute Insomnia is a short-term problem that occurs from time to time and usually lasts several days or weeks. The most common causes of short-term insomnia are situations such as stress at work, family pressures or a traumatic event such as loss of loved person, divorce, etc. Very often, acute insomnia is brought on by emotional and physical distress, jet lag that can interrupt the sleep cycle, or as a side-effect of use of medications.
Chronic Insomnia is a long-term condition that lasts a month or longer. Most common causes are anxiety or depression, chronic stress or unbearable pain and discomfort that occur during the night.
Symptoms of insomnia are:
- Difficulties to fall asleep during night;
- If the person manages to fall asleep, the quality of sleep is light and incomplete;
- Frequent waking up during night sleep and having difficulty to get back to sleep;
- Waking up too early;
- Very often, the patient feels stressed out and restless after waking up;
- Sleepiness during the day and feeling of exhaustion;
- Tiredness and irritability;
Hard time to stay focused and remember things.
If you experience any of the symptoms mentioned above and if the sleeplessness is degrading your health, you need to consult medical expert and start taking proper medications to solve the problem. Taking under consideration the fact that the primary effect of insomnia is lack of sleep, it is advisable to start taking natural and home remedies that will help you to prevent this effect of insomnia.
Below we are going to present you 7 home remedies that will help you to fall asleep faster and better.
The flowers of the hop plant called Hops are the key ingredient in making beer. However, this plant possesses powerful calming effect and often is used as a natural ingredient for treatment of sleeping disorders. In addition to that, the hops have sedative properties that can be used to treat insomnia and anxiety, as well. The recommended daily dosage is 30mg–120mg right before bedtime.
Valerian is a flowering plant and it is well-known for its ability to treat insomnia and relieve the symptoms of stress and anxiety. There are numerous studies which have proved that tea from Valerian root significantly improves the quality of sleep and helps the patients to fall asleep at night much faster. It is also important to mention that continued consummation of Valerian root tea can eventually treat insomnia.
The recommended daily dose is 200mg–800mg before bedtime.
- Tart Cherry
The juice extracted from the berries of tart cherry also known as sour cherry is a natural sleep enhancer. This delicious juice contains tryptophan, a type of amino acid that transforms to serotonin which then transforms to melatonin, a hormone that regulates sleep and wakefulness. The tart cherry juice allows us to fee the drowsiness effects, but in same time lowers the body temperature and helps the central nervous system to synchronize in the body’s biological clock.
Scientists explain that by eating 1 banana before going to sleep you will feel calmer and fall asleep faster. Namely, bananas are abundant with potassium and magnesium, nutrients that help the muscles to relax. In addition to that, bananas contain tryptophan which is contained in tart cherries, as well.
It is advisable to eat a banana about half an hour before going to sleep. On this way you will provide your organism enough magnesium that will help your muscles to relax.
Chamomile tea is herbal remedy that often is used for relaxing the muscles and for good night sleep. This herb contains sedative compounds which signal the central nervous system to feel sleepy.
You can buy chamomile tea (tea bags) but you also can prepare a tea from fresh or dry chamomile flowers. You will need ¼ cup of fresh chamomile flowers or a couple of tablespoons of dry flowers. By your choice, you can add some honey and drink it before going to sleep.
Lavender scent will improve your mood and in same time will stimulate brain activities that suggest to feeling calmer and drowsy. Also, you can use lavender for aromatherapy, which has relaxing effects and will help you to sleep better.
It is advisable to place a sachet of lavender or lavender sticks under your pillow and prepare your body to sleep.
- Yoga and meditation
Yoga and meditation have positive impact on the overall health. By stretching the muscles you will promote flexibility, circulation and you also will improve the function of the organs. These exercises will provide you peace of mind and healthy body.
You can start with yoga classes for beginners and after a while you can perform advanced yoga poses. On the internet, there are many useful tutorials, so you can do yoga at home.