Sleep is an essential functionality for any living being. A healthy human adult requires a minimum of 7-8 hours of sleep daily. It not just helps us in regaining the energy lost from day to day exhaustive work, but also helps in maintaining the mental and physical health, while in children and adolescents, it helps in their growth and development. Some of the other benefits include strengthening the immune system and increased memory and grasping power. So instead of going as usual for sleep pills (which often tend to have side effects like liver issues or constipation), today in this article, we will focus on some best home remedies for insomnia that can help you sleep well at night.
What causes Sleep deprivation or Insomnia?
Before we dive into some of the remedies let us understand some of the most common causes of insomnia which we got from our readers.
- Mental Disturbances: A worrisome mind is sometimes as dangerous as a poison. When a person thinks about any issue, be it personal or work-related, this diverts the brain from going into rest and further leads to anxiety, depression, and stress making things worse.
- Jetlag: A total time zone shift can also be one of the major reasons for lack of sleep. Jetlag is the psychological state where the brain is trying to adjust to the new time-zone and trying to stay awake when it is supposed to be resting and vice-versa.
- Indigestion: It is a lesser known fact that indigestion often leads to insomnia and insomnia leads to indigestion. When the brain wants to go to rest, the body is trying its best to digest the food you had since morning. This diverts the attention of the brain from going to sleep.
- And the list goes on and on…
Without further ado let us see some of the best home remedies for insomnia that can help you sleep like a baby at night and have a healthier lifestyle.
10 Best Home Remedies for Insomnia
Chamomile Tea also is known as Babona ki Chai in the Indian Subcontinent is one of the best home remedies for insomnia according to medicalnewstoday.com. This is because chamomile induces anti-anxiety hormones in the body quickly leading to faster sleeping rates. A research was conducted on restless rodents which slept soon after consuming this tea. One must consume this at least an hour before going to sleep for better results. Also, it has been seen that pregnant women must avoid it as it can have adverse effects on the growth of the baby.
It’s a lesser known fact, but a simple warm chicken soup can help in having a quality sleep and hence is one of the best home remedies for insomnia. A warm chicken soup not just soothes the mind but also contains ample amounts of Omega 3 fatty acids which is the key to quality uninterrupted sleep. Also, on the side note chicken soup is easier to digest before going to sleep thus leading to uninterrupted and quality sleep. Omega 3 fatty acids are also known to help the body generate melatonin, a hormone which helps the body to go to sleep instantaneously.
Turmeric, also known as Haldi in the Indian Subcontinent is one of the oldest and well known natural medicine to a lot of body ailments and lucky for us insomnia is one of them. One can add turmeric in the day to day food consumption or have it in some form of drink. Turmeric helps in better digestion of food, strengthens the immune system, purifies blood from toxic elements and keeps high sugar levels at bay which all leads to healthier and sound sleep making it one of the best home remedies for insomnia. Consume turmeric milk right after dinner and 90 minutes before bedtime for best results.
Nuts such as peanuts (known as Moongfali in the Indian Subcontinent) and almonds (known as Badam in the Indian Subcontinent) contain abundant amounts of a specific amino acid called Tryptophan. This amino acid when consumed gets turned into serotonin and later into melatonin hormone which is best known to induce sleep quickly. Take 3-4 peanuts or almonds or both and crush them into a glass of warm milk and consume it right after dinner before bedtime for best results. Additionally, tryptophan is also known to be a good natural anti-depressant making it one of the good Home remedies for Insomnia.
Fish curry is one my favorite curry as it is not just delicious but also has a lot of medicinal properties. Fish has abundant amounts of Omega 3 fatty acids which help the body generate Melatonin, a hormone known to induce quality sleep. Apart from this, Fist also contains Magnesium, a natural anti-depressant which helps to keep body adrenaline at normal levels making it a great home remedy for insomnia or sleep deprivation. Salmon, a type of fish is best known to have ample amounts of Omega 3 fatty acids and Magnesium required for the body.
Banana milkshake is of the best home remedies for insomnia or sleep deprivation as it is a great supplement for Vitamin B6 which helps the body convert Tryptophan into Melatonin helping the body have quality sleep. Melatonin is also known to provide longer and uninterrupted sleep providing the body the right amount of rest to keep functioning. Simultaneously, bananas also contain Magnesium which helps to suppress adrenaline when not required and acts as a neuro-relaxant.
Green Leafy vegetables not just help in building a stronger immune system, but also helps in curing sleep deprivation. This is because Leafy veggies are known to be excellent sources of Magnesium and Calcium making it a great home remedy for insomnia. Calcium and Magnesium are known to help the body convert amino acid Tryptophan into Melatonin, a hormone known to induce quality interrupted sleep. Green veggies such Spinach, Fenugreek and Cilantro are well known to be great sources of Magnesium and Calcium.
Honey not just helps in combating diabetes and skin related issues, but also is a great natural sleep inducer. Honey helps the body generate the Tryptophan amino acid which in turn produces a sleep-inducing hormone, none other than Melatonin making it one of the best natural remedies for insomnia. Add 2-3 teaspoons of honey to warm milk right before going to sleep as it helps in quality uninterrupted sleep.
Mint leaves also known as Pudina in the Indian Subcontinent contains mint oil which helps in generating melatonin in the body. The best way to consume mint leaves is to crush 2-3 mint leaves and add it to a teaspoon of honey and consume it with warm water at least an hour before your bedtime for best results. Mint oil is also known to contain Omega 3 fatty acids making it a great natural remedy for insomnia.
Cherry is an excellent source of melatonin and helps in increasing the availability of Tryptophan for the body to generate more melatonin. It is also rich in Magnesium which is not just good for sleep but also for digestion and fairer skin. Cherries are known to induce drowsiness quickly and due to their natural sweetness, they are a not just a home remedy for insomnia but also a great remedy for diabetes. Drink cherry juice twice a day and during night at least 30 minutes before sleep for best results.
- Reduce the consumption of coffee to 1 cup, as it contains caffeine which generates adrenaline which might not just hamper your sleep but also makes the bones weaker.
- Avoid mobile phones, Television or computer for at least one hour before your bedtime. Rather engage yourself in reading a book or a novel.
- If you are lactose intolerant avoid any of the milk natural remedies mentioned above as they can make the situation worse.
- Try to avoid very spicy food as they do not just cause acidity but also lead to indigestion which often leads to sleep deprivation or insomnia.
- Consumption of alcohol must be minimized as it disrupts your sleep. People often tend to dink to sleep faster but alcohol causes irregular sleep intervals.
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