Insomnia is, perhaps, the most complained about sleep disorder that leads to fatigue, tension, stress, headaches, depression, irritability, poor performance, and other such issues. While the acute variation lasts for a day or two, there are people who are victims of chronic sleep disorder that arises from health conditions. Stress and lifestyle. There do exists medications that could induce sleep, but you end up depending on those the entire lifetime. Instead of that addiction, you can now try some simple home remedies for insomnia that are proven to deliver results.
Here are some of them:
Exercising makes your body tired. Hence, you sleep better at night. You can always go for a jog or walk in the nearest park to make you tired.
Yoga relieves stress, which may help you to sleep better at night. There are many yoga routines available to help promote a relaxed a better nap.
Honey is an affluent source of L-tryptophan, the amino acid that is the precursor to the sleep inducing hormone melatonin. The insulin spike rendered by honey stimulates tryptophan, which in turn ensures that serotonin is transformed into melatonin. The result – as darkness starts prevailing, your body signals it is bedtime. Mix 1 tsp of honey in a cup for warm milk for better results.
A warm cup of herbal bedtime tea is one of the most efficient ways of dealing with insomnia, and most sleep experts will always recommend it. But, not every herb is ideal for sleep because those that have caffeine will only make your insomnia worse.
You should always go for those that are decaffeinated and make the tea without excess sugar because sweeteners are bad for sleep. Also, it is important to know that there are some particular kinds of herbs that have been proven to be very useful for dealing with insomnia. Valerian root tea tops most lists, and this is because of its ability to reduce the time that it takes to fall asleep and also improve the quality of your sleep. Others like kava, which induces relaxation, and chamomile that has anti-inflammatory and calming effects also make a helpful herbal bedtime tea.
Banana is the model sedative fruit. It has the right sets of nutrients to promote sleep. These nutrients range from B vitamins to magnesium and even tryptophan.
The tryptophan content of banana can encourage sleep through the increased secretion of serotonin and melatonin (as described above).
In addition, the high potassium and magnesium content of banana can also calm neuronal activity in the brain even better than calcium. Magnesium has been shown to act at calcium channels of nerves to reduce electrical conduction.
Furthermore, these minerals do also have muscle relaxant effects. Therefore, they can help relieve muscle disorders (such as periodic limb movement) that can disturb sleep.
Milk has a sleep-inducing property that’s why children are given milk before going to bed. The same is true if an insomniac would drink milk before doing to bed. One may add honey to sweeten the taste. Milk can also be to massage the foot of the patient to help him relax and invite sleep. This is one of the simplest insomnia treatments.