17/02/2022 / Mental Health and Wellness

Home remedies for Insomnia: Insomnia Treatment at Home

Sleepless nights kill our ability to perform our day-to-day activities efficiently. I have listed the most effective natural home remedies for insomnia that can help you in getting rid of insomnia so you get a good sleep.

Home remedies for Insomnia: Insomnia Treatment at Home
Keerthana A PKeerthana A P

Keerthana A P

Food Technologist, Engineer & Research Associate

Table Of Content

Introduction

“A good laugh and a long sleep are the best cures in the doctor’s book” – a wonderful quote which says about the importance of sleep for maintaining good health. But due to the hustle culture of modern life, ‘sleeplessness’ has become prevalent among almost everyone. Dive into here to know some home remedies for a good night sleep so that you can treat your ‘sleeplessness’ in the luxury of home.

Why choose home remedies for insomnia?

Insomnia is widely present in society due to poor food and lifestyle choices. Though it is prevalent, many people experience it in the short term rather than in the long term! Insomnia stays as a transient disorder in many people’s lives, so it is wise to treat them with home remedies. Natural remedies for insomnia basically involve exercise, a healthy diet, yoga and much more that we are going to discuss in this article as we progress.

Home remedies for Insomnia: Insomnia Treatment at Home

8 primary causes of insomnia?

8 Causes of insomnia

To get rid of insomnia, you need to know the root causes of it. They are usually caused by

  1. Unhealthy sleep hygiene.

  2. Mental illnesses like depression and anxiety.

  3. Chronic diseases like diabetes, heart ailments and cancer.

  4. Chronic stress related to jobs, finances or relationships.

  5. Certain medications or drugs.

  6. Pain in body parts due to injury or any disease such as arthritis or fibromyalgia.

  7. Hormonal changes as in periods, menopause or thyroid disorders.

  8. Neurological disorders like Alzheimer’s or Parkinson’s.

7 most effective natural home remedies for insomnia

I have listed 7 most effective natural home remedies for insomnia that can help you in getting rid of insomnia so that you get a good sleep: 

7 most effective natural home remedies for insomnia.

1. Exposure to Sunlight

Exposure to Sunlight

There is little to no chance of receiving sunlight as this generation is confined to their armchairs – pandemics made it worse by creating ‘remote’ works. The best home remedy for treating your sleepless nights is only by exposing yourself to sunlight. Our body has a miniature biological clock, also called 'circadian rhythm' which instructs the body about resting and waking hours. Sunlight plays a huge role in the normal functioning of the biological rhythm. So, taking small walks in the morning sun is one of the natural remedies for insomnia that can give you a peaceful night's sleep.

2. Mindful meditation

Mindful meditation

Most of our mental illnesses and sleeplessness are due to the constant chattering of our mind – mostly about the past or future. Mindfulness guides you in keeping yourself grounded and living the moment. Meditations can help a lot when you want to calm your mind without the inflow of any overwhelming thoughts. The best treatment for insomnia at your home is giving yourself a break from worldly affairs and sitting through a meditation mat with your eyes closed. Meditation eases intrusive thoughts, thereby making you fall asleep sooner! 

3. Regular Exercises and Yoga

Regular Exercises and Yoga

Regular workouts and Yoga are essential elements if you want to treat insomnia naturally. Physical activities can alleviate stress and hence have a positive effect on sleep quality. You don’t even need heavy workout sessions- just 30 minutes of breathing and stretching would suffice. Also, be careful when you are getting started with the workouts as it may result in possible physical injuries. After getting accustomed, slowly increase your intensity levels.

4. Aromatherapy

Aromatherapy

Essential oils have an aroma that would have a calming effect on your mind and body. Placing essential oils especially lavender oils under your pillows or in handkerchiefs can greatly help in getting out of sleepless nights. You can also try hot showers by adding a few drops of lavender oil to the warm water. Aromatherapies with lavender oil can help you in relaxing your mind and put you to sleep much easier.

5. Ayurveda

Ayurveda

Ayurveda is a traditional Indian medicine that believes that the presence of balance in elements like Vata(air), pitta(fire) and Kapha(water) is essential for sustaining good health. Though we don’t have many research papers backing up the claims, ‘Ayurveda’ as a medicine has been practised by so many people. According to Ayurveda, applying warm sesame oil to the head and feet before sleeping can help you in fighting insomnia. So, try to massage your head and feet with some sesame oil and try it out! 

6. Balanced Diet

Balanced Diet

We are what we eat – eating not only affects our physical but also our mental health. Cut back on your sugar and caffeine if you need to fall asleep quickly. A balanced diet is highly essential if we need to eliminate the root causes that can lead to insomnia - like chronic diseases or mental illnesses. Some foods rich in tryptophan and magnesium are said to improve our sleep quality. Namely,

  • Nuts.

  • Legumes.

  • Whole grains.

  • Green leafy vegetables.

7. Positive Affirmations

Positive Affirmations

Like someone rightly said, words have the power to make or break you. Changing your thought patterns can change your whole outlook on life. Repeating positive things to yourself can make you believe in positivity. Most of the stress-related insomnia is due to negative thoughts interfering with your sleep. Many researchers have backed up the claim that positive words can improve your sleeping patterns. So, repeat to yourself "This too shall pass" and you would find yourself passed out of sleep the next minute. 

Top 9 pro tips for treating sleeplessness

Top 9 pro tips for treating sleeplessness

Even though the listed home remedies can treat insomnia effectively, we should couple these remedies with some lifestyle changes like,

  1. Make a habit of walking for at least 15-20 minutes after dinner, preferably outdoors.

  2. Have a handful of nuts before going to sleep as it helps in the serotonin – a hormone that contributes to good sleep.

  3. Consuming a glass of lukewarm milk with a pinch of turmeric powder makes you fall asleep faster.

  4. Massaging the earlobes for 5-10 minutes releases melatonin – a primary sleep hormone.

  5. Avoid working out during evening hours or night hours – physical activity blocks the sleep hormones.

  6. Avoid overeating your dinner as the bloating and gastric issues can interfere with sleep.

  7. Make your sleeping environment comfortable in terms of temperature and layout.

  8. Avoid sleeping during the daylight hours.

  9. Reduce your screen time and keep your phones aside two hours before the sleeping hours.

Home remedies for Insomnia: Insomnia Treatment at Home

When to see a doctor?

As discussed earlier, insomnia is just temporary for many people but it requires medical help on persistence. Persistent Insomnia may be a warning sign for some extreme underlying health issues. If left untreated it may cause:

  • Headaches

  • Dizziness

  • Depression

  • Irritability

  • Digestive problems

Take home points

  • Sleeplessness or insomnia – a disorder that plagues the world now due to the wrong lifestyle choices.

  • Temporary insomnia can be treated by effective home remedies like yoga, exercise, aromatherapy, meditation, sunlight exposure and magnesium-rich foods.

  • Persistent insomnia requires urgent medical help or else it can result in severe health issues like depression, irritability, digestive problems, headaches and dizziness.

  • Along with the given home remedies, insomnia should be treated with proper sleep routine and hygiene.


FAQ on Insomnia

1. Can we treat insomnia naturally? 

Ans. Natural remedies for insomnia often involve changing lifestyle and food choices. Avoiding stimulants, eating light meals and taking hot showers before sleep can greatly help in getting out of insomnia.

2. What is the standard treatment for insomnia adopted by many people?

Ans. Since most insomnia has psychological root causes, Cognitive Behavioral Therapy (CBT) is prevalently used to treat the unhealthy thought patterns that cause sleeplessness.

3. Is insomnia a mental illness?

Ans. Though sleeplessness or insomnia has psychological reasons, it is not an isolated mental illness. It is often the symptom of other mental illnesses like depression or anxiety.

4. Do melatonin levels affect sleep?

Ans. Melatonin levels usually increase from the evening, which helps in sleeping through the night. Some people take melatonin supplements to treat sleeplessness but it’s often not good to use in the long term.

5. Does menopause insomnia go away?

Ans. Menopause causes sleeplessness due to the hormonal changes undergone by women in their late forties or fifties. The most effective natural remedy to treat insomnia is to maintain an active life with regular exercises and yoga.

Ans. Insomnia related to pregnancy can be treated by following a regular sleep routine, limiting caffeine, doing meditations and yoga. Along with these regular home remedies for sleeplessness, it is better to sleep on your side during pregnancy to fall asleep soon.

7. What are some home remedies for perimenopause insomnia?

Ans. When faced with perimenopause insomnia, we should aim at treating it with a nutritious diet and active life. Staying away from alcohol and cigarettes can do a great deal of help in treating perimenopause insomnia at home.

8. What are some natural remedies to treat insomnia in children?

Ans. Most of the time, high activities and lots of screen time are the reason before night sleep for insomnia in children. We should make children follow a strict sleep routine for treating insomnia naturally in children.


References

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