Insomnia is the most common sleep disorder, it’s a symptom rather than a disease. Of all the people who suffer from it — more than 60 million a year, according to the U.S. Department of Health and Services — relatively few people with chronic insomnia discuss it with their doctor. For those who do, usually the only treatment suggested is sleeping pills.
8 Home Remedies for Insomnia
Yoga and Meditation
Choose gentle yoga or stretching, not vigorous power or ashtanga yoga, which could energize you instead. Try easy yoga stretches in bed followed by simple meditation. Close your eyes and, for 5 to 10 minutes, pay attention to nothing but your breathing.
Banana 30 minutes beforehand, because they helped calm you down. Bananas contain tryptophan, and potassium and magnesium as well, which are muscle relaxants. Have one a half-an-hour before bed every night and up your magnesium levels while simultaneously relaxing your muscles.
Lavender is the trick here, as studies have proven that it aids in sleep. It’s also an inexpensive, nontoxic way to slip into a peaceful slumber. Find a spray with real lavender and spritz it on your pillow before bedtime, or buy a lavender-filled pillow.
If you’ve suffered anxiety, headaches, or muscle or joint pain, you might already be familiar with wild lettuce. It’s also effective at calming restlessness and reducing anxiety, and may even quell restless legs syndrome. When using a wild-lettuce supplement, take 30 to 120 milligrams before bed.
Drink 1 glass of warm milk Roughly 30 minutes before bed, start winding down. Turn off electronics, read a book, and heat up a glass of milk to a toasty warm, but still comfortable, temperature.
Chamomile has long been a reliable remedy for helping people doze off. It relaxes your muscles, and is thought that, potentially, a substance called apigenin can bind to GABA receptors which affect the central nervous system and sleepiness.
Cumin is a culinary spice with medicinal properties that aid in digestion. In traditional Ayrvedic medicine, it has been used to induce sleep. Cumin oil, too, has a tranquilizing effect.
Fenugreek reduces anxiety, insomnia, and dizziness. Just mix together two teaspoons of juice extracted from fenugreek leaves and one teaspoon of honey and consume it daily.
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