10 Natural remedies for insomnia to try at home
You may have tried different ways to cure your sleeplessness, but have you given natural remedies for insomnia a chance? Natural options may surprise you in their effectiveness to induce sleep and promote overall wellbeing. We look at ten natural insomnia fixes that you can use at home to help you get a full night’s rest.
10 at-home natural remedies for insomnia
Right in the comfort of your own home, you can find organic ways to get a good night’s rest.
Discover ten different methods to get to sleep, ranging from cultivating mindfulness, exercise, body massages and yoga to drinking herbal tea.
The technique of meditating and stilling the mind is one of the best natural remedies for insomnia as it lowers blood pressure and soothes anxiety and depression. Meditation is a safe, comfortable way to fall and stay asleep.
Not only do essential oils generally smell great, but the effect they have on the body can also contribute to your emotional and physical wellbeing. Research shows that aromatherapy, which is an ancient practice, can act as a natural home remedy to cure insomnia. Oils like lavender can be applied on the skin or inhaled, working to relax the body, ease muscle tension and improve the system. The effects can lead to better sleep.
Seratonin (our feel-good hormone) is necessary to produce melatonin (a key hormone for sleep). When you go for a massage, the relaxing movements on the muscles and the body’s pressure points raise the levels of serotonin. This can help you to sleep better and is one of the many natural remedies for insomnia.
The stretching of limbs, strengthening of core muscles and body balancing that occurs in yoga is not only great for keeping fit, but it has benefits for insomnia too. When you practice yoga every day, your sleep lasts longer, and you can go back to sleep easily if you wake up in the night. Practising gentle yoga movements can help to calm the nervous system as you wind down from the day.
Studies have shown that magnesium is a natural remedy for insomnia, and an effective sleep aid as it can improve sleep quality, reduce the effects of stress and help in stabilising your mood. Magnesium works by increasing GABA, an amino acid which is a neurotransmitter in the brain. High levels of GABA reduce anxiety and mood disorders while promoting healthy sleeping patterns.
The body produces melatonin naturally throughout the day so that by the time bedtime comes around, you have a sufficient release to make you fall asleep. If you have insomnia, however, you can top-up your body’s supply by taking a melatonin supplement, as this will help you fall asleep faster.
Exercise is an active way to promote quality sleep. By scheduling a gym session in the afternoon or the early evening, the exercise can trigger a rise in body temperature, and the post-exercise drop can prompt you to feel tired and sleepy.
8. Herbal remedies
The great thing about herbal sleep remedies is that they provide a natural solution without you having to worry about consuming synthetic ingredients. Herbal remedies are also gentle on the system.
Valerian root is a flowering plant that can be consumed as a supplement, in tea or applied as an oil. Take it as a supplement, as prescribed by a healthcare professional to treat insomnia and get a good night’s rest.
St John’s Wort is a weed-like flower that is usually taken by people who seek to alleviate their depression and anxiety. Another one of it’s beneficial, and practical uses are that it can help you sleep, particularly advantageous if you struggle with insomnia.
9. Increase light exposure
Have you noticed how spending an afternoon in the sun sometimes makes you feel tired? That’s because gaining light exposure is a natural way to invoke sleep. Light is pivotal in regulating sleep patterns and keeping our body clock in sync.
10. Sleep teas
Herbal tea blends have been used as a natural sleeping remedy for centuries. Drinking a hot brew about 30 minutes before bed will have you drowsy and ready to drift off into a deep sleep in moments.
Chamomile tea has many benefits, the most essential being its ability to cause relaxation, lessen anxiety and induce sleep. Owing to apigenin, an antioxidant that has properties similar to that of mild tranquilisers, chamomile is the perfect tea to help with insomnia.
Made from a plant called passiflora incarnata, passionflower has been found to alleviate poor sleep. It can soothe insomnia as it is calming and helps you wind down.
Putting fennel in your tea is a natural remedy for insomnia as it calms the muscles and the digestive system. Drinking it before bed will have you feeling rested and ready for a night of improved sleep.
Get the sleep you need
If you are still struggling to determine whether you’ve had a bad night’s sleep or are suffering from insomnia, by understanding what insomnia is you can put your mind at ease and find a remedy that works for you. However, severe cases of insomnia should be treated by a medical professional.
To help you find out if your sleeping patterns are abnormal, we’ve rounded up the best sleep trackers on the market. Sleep trackers are a technologically advanced way to keep tabs on your sleep cycle so you can determine if you’re getting enough quality sleep. Trackers also allow you to improve your sleep habits and make a positive change towards them.