Insomnia is the inability to fall asleep at a regular hour, or the act of waking up numerous times during the night – or waking up only once but not being able to fall back to sleep. Though insomnia is quite common, no one is sure what causes it. In most cases, it appears that those under stress or tension might have insomnia more often than others. If insomnia lasts for more than a month, it is considered a chronic condition.
Top 10 Most Effective Home Remedies for Insomnia
1. Stay Comfortable
The more comfortable you are, the better you will sleep. Make sure your mattress and pillow are of perfect comfort for you. Keep the temperature of the room cool and cover up with a blanket if you get too cold. Sleep in a quiet and very dark room, and wear earplugs or a sleep mask if that helps block out sound and light.
2. Limit Stimulation
One of the best home remedies for insomnia is to avoid the stimulants. Some substances can keep your eyes open half the night. Caffeine is a big culprit for this, so limit your intake and only have coffee, tea and the like before noon. Alcohol might seem like a relaxing way to get to sleep, but remember that too much of it can wake you up later with a headache.
3. Keep a Bedtime Ritual
Plan out a bedtime ritual and stick to it. For instance, if you shower before bed, always make a point of doing that. Keep your schedule set, too. Even if you are suffering from insomnia one night, don’t sleep in the next morning – the more you work on keeping a solid schedule, the more likely your body will be to adjust to it and let you sleep during the times you should be sleeping.
4. Take Supplements
Just as some stimulants keep you awake half the night, some supplements can help you get to sleep in an all-natural way, making it one of the effective home remedies for insomnia. Melatonin supplements and a dose of 5-HTP before bed can help ensure that you get to sleep.
5. Resort to Herbs
Some herbs, like hops, kava or valerian, have been proven to help with sleep issues. Take them in supplement form or in teas and other drinks to help get you on the road to dreamland.
6. Try Mild Exercise and Meditations
Some people find that relaxing before bed can be a big boost to sleep. Gentle exercise, such as a pleasant slow walk or a good stretch before you settle down for the night might be a perfect remedy. Meditation can also be helpful.
7. Turn to Aromatherapy
Essential oils have been used for thousands of years to help with things like insomnia. Lavender has been proven to help in relaxation, and so have jasmine, ylang-ylang and eucalyptus.
8. Use Diet Therapy
There are several diet options that can help you sleep. Warm milk has been proven to work, as having a teaspoon of honey in warm water before bed. Raw onion salad with dinner, juice of celery leaves and even juice with fenugreek leaves are home remedies for insomnia that might help.
9. Avoid Large Meal Before Bed
While a small snack before bed can help you sleep, a large meal within one or two hours before can jump-start your digestion, making it tougher to rest. Avoid eating anything other than a light snack within two hours of your bedtime.
10. Hide the Clocks
Set your alarms, but then make a point of turning them away from your line of sight. If you can’t see the clocks, then you can’t begin to stress out about what time it is when you wake up. This can help you go right back to sleep, and it can cut down on frustration if you can’t get more shut-eye, making it one of the useful home remedies for insomnia.
Note: If you are having trouble sleeping even after you try all of these options, it might be time to speak with your physician about physical issues that could be causing a problem. Though insomnia is very rarely sign of a serious problem, speaking to your doctor can help you be absolutely sure.