13 Home Remedies For Insomnia To Help You Better Sleep

Restless or incomplete sleep is a common woe for many. This is called insomnia and there are several reasons for the onset of the condition. Inadequate sleep schedules, high levels of stress and anxiety, or simply poor self-care practices are just a few of a long list of causes. Not getting enough sleep for a prolonged period leads to serious problems, some of which include the inability to concentrate, reduced reaction time, and even depression. This is why it is important to get sufficient sleep every night, and if this isn’t happening, you should try some home remedies for insomnia.   

On the other hand, there are medicinal insomnia remedies that you can rely on, but it is advisable that you first learn about the condition. Understanding the causes of insomnia and the related symptoms can give you valuable insights into the way out. Moreover, it teaches you about the various insomnia home remedies you have at your disposal. Many of these involve inculcating good sleep hygiene habits. To help you get started in the right direction, take a look at the key information you should know about this sleep disorder.  

Home Remedies for Insomnia

Natural treatment is likely the best route when dealing with insomnia if you don't have underlying health conditions causing this sleep disorder. However, the challenges and stresses of life can often be the cause, and simply dealing with them more constructively can work wonders.  

To highlight that, you can try some home remedies for insomnia.  

Lavender oil:

This essential oil is known to bring about a calming feeling. It can help improve the quality of your sleep and is a natural remedy you should be sure to try. This oil can be inhaled with the help of a diffuser or sprayed on a pillow. It can also be used as a massage oil in some cases.

Chamomile tea:

This is an essential oil that can be used to make tea. Studies have found that consuming chamomile tea significantly improves the quality of your sleep, and this helps those struggling with insomnia.

Valerian Tea:

Consumed as a supplement or made as tea, valerian acts as a sedative, lowering anxiety and enhancing sleep quality. It is believed that valerian affects gamma-aminobutyric acid levels (GABA). This hormone is soothing to the brain. Muscle spasms are also reduced by valerian. This is said to lessen menstruation pain. Ordinarily, valerian is given an hour before bed.

Progressive muscle relaxation:

This technique promotes relaxation and feelings of sleepiness in the body. Here, you tighten and relax your muscles, and you do it slowly, trying one muscle at a time. This technique can be hard to master, but it can bring about whole-body relaxation with practice.

Physical exercise:

Exercise improves fitness and is also known to help those suffering from anxiety and depression. These two mental conditions can negatively affect your sleep, and dealing with them has positive effects. Additionally, scheduling exercise for the morning or afternoon rather than the evening helps, as this ensures that the body's temperature falls by the end of the day when it is time for bed.

Tai chi and yoga: Y

oga is a method for meditation, breathing, physical activity, and healing. It has Hindu philosophy at its core. The blending of the mind, body, and spirit has been described as it. Evidence that yoga can help with insomnia symptoms was noted in a review. The review also discovered the advantages of tai chi and mindfulness-based stress management. A slow-motion activity is tai chi. [1]

Proper sleep hygiene:

Sleep hygiene is your sleeping habits, and having good habits can help improve sleep. This includes avoiding screens before bedtime, using your bed only for sleep, avoiding alcohol or tobacco in the evening, and having a comfortable bed to sleep in.

Dietary modification to include magnesium:

Magnesium is needed to help the body relax and shed stress, and not getting enough through your diet can be problematic. This is why eating a balanced diet rich in magnesium is important in the evenings. Ideally, something small like a banana, warm milk, or whole-grain cereal one hour before bedtime works well.

Reduce sugar intake:

An energy boost from sugar is fleeting, and it often results in uneven blood sugar levels. Therefore, a drop in blood sugar during the night may make it difficult to fall asleep.

Meditation:

Meditation relaxes the body, reduces stress, and helps promote better sleep. Doing meditation sessions, even as little as a 15-minute session in the evening, has proved to help with insomnia.

Ayurvedic Massage:

According to Ayurveda, Vata imbalance sufferers experience irritation, anxiety, and insomnia. Applying oil to clean feet (before sleeping) is one of Ayurveda's daily rituals. This typically consists of heated sesame oil for Vata imbalance.

Set sleep schedule:

Having a consistent sleep schedule is crucial to resting well and completely. This is because your body's circadian rhythms behave like an internal clock. These are known to guide sleeping cycles, and having an unpredictable sleep schedule can disrupt your internal clock.

Nap appropriately, if at all:

Avoid naps during the day, as it makes it harder to sleep at night. However, if you must, limit your naptime to 30 minutes and avoid sleeping past 3 PM.

Causes of Insomnia

Insomnia may be caused by several factors and is often associated with another underlying condition. This is especially true for chronic insomnia, which can be very disruptive. This is why knowing the cause can help, as it allows you to address insomnia independently. Listed below are different causes of insomnia:   

• Poor sleep schedule or habits
• Jet lag from travelling 
• Odd work schedules 
• Stress 
• Anxiety and mental disorders  
• Heartburn due to overeating before bed
• Hyperthyroidism
• Sleep apnoea 
• Restless leg syndrome 
• Depression 
• Tobacco, caffeine, or alcohol use
• Certain types of medication 
• Asthma, heart disease and other medical conditions 
• Old age 

Symptoms of Insomnia  

If you’re suffering from insomnia, it is quite common for you to feel tired, even after a night’s sleep. Tiredness is just one of the many insomnia symptoms and the others can be quite debilitating if you aren’t aware of them.  

Here are the common insomnia symptoms to note:

• Difficulty falling asleep  
• Restless sleep 
• Incomplete sleep 
• Daytime tiredness
• Increased irritability 
• Depression or anxiety 
• Inattentiveness 
• Trouble remembering or weakened memory 
• Increase in accidents and errors 

Treatment For Insomnia

Traditionally, if lifestyle changes do not work, Insomnia is treated in the following two ways:

Behavioural therapy

You can create habits that will enhance the quality of your sleep with the aid of behavioural therapy. Over the course of a few months, your therapist will work with you to identify the thoughts and habits that are impairing your ability to sleep.

The following might be on a cognitive behavioral treatment plan:

• Limitation of sleep
• Relaxation training
• Sleep hygiene information 
• Sleep planning stimulation management
• In most cases, this produces longer-lasting results than using only drugs.

Medication

Use of sleeping pills should be limited to occasional use and should not exceed ten consecutive days. Diphenhydramine, found in Benadryl and doxylamine succinate, are two over-the-counter choices.

Typical prescription drugs for sleep include:

• Doxepin (Silenor)
• Eszopiclone (Lunesta)
• Zolpidem (Ambien)

Giving these home remedies for insomnia a try is sure to help you tackle insomnia. This is because getting good sleep is more than just being tired enough to need rest. Proper sleep requires a relaxed mind and proper dietary nutrition to be truly restful. This is best achieved with a disciplined and conscious effort but is also possible with medications. Unfortunately, certain health conditions that cause insomnia may require prescription medications for truly restful sleep. Such insomnia treatment requires guided care from a trained physician and you can the best one with the help of Bajaj Finserv Health.  

Your search for top general physicians ends with Bajaj Finserv Health. You can view a list of top GPs near you in your city. You can also book an online appointment or opt for an in-clinic appointment at your convenience. In doing so, you get access to exciting discounts and deals from empanelled healthcare partners. These benefits and others like it are just one step away.