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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

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

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

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.

Herbal teas

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

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 

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.

Loss of sleep is a common problem in our modern day society, affecting many individuals at some point in their lives.

Although occasional sleep interruptions are generally no more than a nuisance, ongoing lack of sleep can lead to excessive daytime sleepiness, emotional difficulties, poor job performance, obesity and a lowered perception of quality of life.

Insomnia is a condition involving difficulty sleeping at night that affects up to a third of the adult population and is associated with sleep deprivation. It is characterized by symptoms of daytime sleepiness and difficulty with concentration, memory and performing well at school or work. The Centers for Disease Control and Prevention estimates that anywhere from 50 million to 70 million U.S. adults have sleep disorders or wakefulness disorders (excessive sleepiness during the day). In fact, over a third of adult respondents to a 2009 nationwide study reported less than seven hours of sleep during a typical 24-hour period (seven to nine hours per night are recommended).

There are various causes of insomnia and, as a result, sleep deprivation such as:

  • Anxiety

  • Neurotransmitter imbalances

  • Concurrent medical conditions

  • Stimulant medications

  • Psychiatric issues

  • Environmental factors

Some people also suffer from idiopathic insomnia and sleep deprivation, without a clear and identifiable cause.

Benefits Of Banana Tea

Drinking banana tea is highly recommended for people suffering from insomniadepression, chronic anxietylow immunity, poor metabolic function, high blood pressure, osteoporosis, digestive issues, obesity, inflammatory conditions and skin irritation, as well as those recovering from extended illness, surgery or an injury.

Bananas, especially the peels, contain potassium and magnesium. While magnesium helps prevent sleep disturbances, both magnesium and potassium work together to help relax muscles. In fact, magnesium is one of the best minerals for relaxation.

The dopamine and serotonin found in banana tea also help regulate stress hormone levels and boost mood, since they are the “good feeling” neurotransmitters. If you regularly suffer from anxiety or depression, adding banana tea to your daily diet might be exactly what you need.

How Do You Make Banana Tea?

Ingredients:

  • 1 organic banana (ends sliced off)
  • 6 cups of water (filtered)
  • Cinnamon or honey, to taste
  • Bring the water up to a boil in a stainless steel pot.
  • Add the banana to the boiling water.
  • Allow the banana to steep for 10 minutes.
  • Remove from heat and strain the tea.
  • Add the cinnamon or honey, and then enjoy!

All you need to do is cut off both ends of the banana and place it, peel and all, into boiling water. Boil it for around 10 minutes. Using a colander, pour the water into a mug. If you’re feeling adventurous, sprinkle the cinnamon into the tea. Drink it one hour before bed time.

As another option, you can also peel and eat a boiled banana with cinnamon sprinkled on it the next day if you’d like.

Avoid the medications that you can take to treat your sleep deprivation. Instead try this easy, simple recipe that can help you sleep in a natural way.

Insomnia is trouble falling asleep, staying asleep through the night, or waking up too early in the morning.

Episodes of insomnia may come and go or be long-lasting.

The quality of your sleep is as important as how much sleep you get.

Causes

Sleep habits we learned as children may affect our sleep behaviors as adults. Poor sleep or lifestyle habits that may cause insomnia or make it worse include:

Going to bed at a different time each night

Daytime napping

Poor sleeping environment, such as too much noise or light

Spending too much time in bed while awake

Working evenings or night shifts

Not getting enough exercise

Using the television, computer, or a mobile device in bed

The use of some medicines and drugs may also affect sleep, including:

Alcohol or other drugs

Heavy smoking

Too much caffeine throughout the day or drinking caffeine late in the day

 

The most common complaints or symptoms in people with insomnia are:

Trouble falling asleep on most nights

Feeling tired during the day or falling asleep during the day

Not feeling refreshed when you wake up

Waking up several times during sleep

People who have insomnia are sometimes consumed by the thought of getting enough sleep. But the more they try to sleep, the more frustrated and upset they get, and the harder sleep becomes.

Symptoms of insomnia

Symptoms of insomnia can include:

Sleepiness during the day.

General tiredness.

Irritability.

Problems with concentration or memory.

 

This miraculous recipe contains only three natural ingredients. Its preparation is fast and easy, and it will make you sleep like a baby!

Ingredients:
• ¼ teaspoon of raw honey
• 1/8 teaspoon of sea salt
• 1 tablespoon of coconut oil

All of these ingredients are very effective as they all will relax your mind and body. This recipe will lower the amount of spikes in cortisol, which is what tends to wake people up during the night.

Preparation and use:
Consume this an hour before you decide on going to sleep for best results.
There are two ways you can consume this so pick the one that will best fit you or that works best with your body.

  1. Mix together the coconut oil and honey and mix in the sea salt after. Stir this add drink one tablespoon. Immediate after drink a glass of water.
    2. You can also consume the raw honey and coconut oil separately, and then drink a glass of water. Afterward, add the salt in a glass of water and drink it as well.

 

Honey has amazing benefits for your sleep:

Ensures adequate liver glycogen stores for eight hours of sleep (this prevents or limits the early morning release of two stress hormones, cortisol and adrenaline). Stabilizes blood sugar levels. Contributes to the release of melatonin, the hormone required for both the recovery and rebuilding of body tissues during rest.

insomnia

Insomnia is something most adults will experience at some point in their life. Whether it is not being able to fall asleep or waking up multiple times during the night, everyone can agree not being able to sleep properly sucks. Adults need around eight hours of sleep a night. Insomnia can make that rather difficult.

Thankfully, most people will experience short-term insomnia. Short-term or acute insomnia is usually connected to a recent event that has left its mark and left you unable to sleep. This type of insomnia normally lasts a few days or weeks, but eventually goes away. There is also long-term, or chronic, insomnia which can last for months or even years.

With either type of insomnia, there is always the possibility that insomnia is just a side-effect of a different problem. According to the National Sleep Foundation, insomnia can be caused by allergies, body pain, mental health disorders and even asthma. Working to fix the base issue will likely help with insomnia, though sometimes insomnia itself is the primary problem. Luckily, there are many ways to deal with all types of insomnia.

First, examine your life. If you are going through an especially stressful time there is a good chance stress is keeping you awake at night. Working to address the causes of stress may get you back to sleeping. If you have recently changed bedtime routines or just arrived in a new time zone, give your body a few weeks to adjust to the new routine. Bad sleep habits can also be keeping you awake. As much as we all love TV, computers and our phones, they can interfere with our body’s natural sleep cycle if viewed in the hours before sleep. Other bad habits include eating too much before bed, consuming too much caffeine during the day, napping during the day and being in an uncomfortable sleeping environment.

The next place to look is where you are trying to sleep. It is common knowledge that bright lights and loud noises will keep us awake, but there are other environmental factors that cause insomnia. If your insomnia persists after adjusting bad habits or getting through a stressful time, there are other home remedies worth trying. The old trick of a warm cup of milk before bed actually holds merit.

Milk, honey and vanilla can help you combat insomnia. Prepare this drink:
  • 6 ounces of organic, hormone free milk (replace dairy with almond milk if you are vegan)
  • 1 drop of vanilla extract
  • 1 teaspoon of honey

Vanilla is really powerful in relaxing your body and thus it will help you sleep better. Milk contains tryptophan which stimulates the production of serotonin and melatonin, resulting in a sedative-like effect. Honey also works by triggering a chemical reaction that leads to more sleep-inducing melatonin being released in the brain. It has a well known soothing property and it will keep you relaxed and boost your immunity.

So prepare this easy drink and fight your insomnia the easiest and healthiest way.