Your energy level and mood just isn’t the same when you don’t achieve a good night’s sleep. Insomnia has a draining effect on the body and mind, which can affect your performance at the job, relationships with loved ones, and your overall health. The amount of sleep a person gets will vary depending on individual factors, but most adults require seven to eight hours per night. At some point in time, about 10% of the general population will experience extreme trouble sleeping, which makes learning home remedies for insomnia come in pretty handy.

What is Insomnia?

Insomnia is broken down into two different kinds of cases: primary and secondary. A patient with primary insomnia has difficulty getting to sleep or staying asleep [1]. This condition often lasts for at least one month without any known physical or mental obstacles. Secondary insomnia occurs when a medical condition is involved.

Causes and Symptoms

From painful diseases to narcotic substances that hinder your sleep pattern, common causes of insomnia include anxiety, stress, prescription drugs, caffeine, nicotine, alcohol, chronic pain, changes in a work schedule, poor sleep habits, and eating too much food right before bedtime.

Insomnia also becomes more widespread in older individuals, as there is an increased use of medications, sleep patterns change, chronic health conditions arise, and the elderly start to experience less physical and social activity. Medical conditions, like sleep apnea and restless legs syndrome can also prevent a person from falling asleep.

If you suffer difficulty falling asleep or periodically awaken in the middle of the night, consider insomnia as a possibility [2]. The signs and symptoms of insomnia include:

• Daytime fatigue or sleepiness
• Irritability, depression or anxiety
• Lack of concentration
• Increased errors or accidents
• Tension headaches
• Gastrointestinal problems
• Sleep-related worries

Insomnia Home Remedies

It doesn’t matter how old you are, insomnia is a treatable condition. For starters, you must identify the cause of your insomnia and most likely, make lifestyle changes that enhance you chances of sleep-filled nights. From shifting daily routines to going to bed at the same time each night, home remedies for insomnia can also help improve your quality of sleep.

a) Comfortable Pillows:

Pillows often play an important role in whether or not you are able to enjoy a restful sleep. Sometimes, it’s just a matter of getting rid of pillows that are too hard or too soft.

b) Cover Your Clock:

If you constantly wake up in the middle of the night, it is recommended to keep your bedroom clock covered. The more unaware you are of the time – the better you will sleep.

c) Oats:

If you’ve been experiencing poor sleep patterns, it is suggested to eat oats on a daily basis. Start off the day with a bowl of hot cereal [3].

d) Set Aside Unwind Time:

If your mind seems to race throughout the day, this frantic pace can affect your sleep patterns and cause you to lie awake at night. To encourage a restful night, sit still for about 10 minutes and recap your day. Think about tomorrow and what you’ve accomplished today. Settle down and mentally unwind. The best results come when this practice is performed one to two hours before bedtime.

e) Sleep Schedule:

Avoid erratic sleep schedules that can contribute to insomnia by adhering to consistent bedtime and wake times. For the best results, it is important to include weekends as part of your steady sleep schedule.

f) Know the Role of Your Bed:

Your bed is for sleeping. If you make it the place where you watch TV, hold long conversations on the telephone, check your email, read books, eat meals, and balance the checkbook – it makes it harder for you to focus on falling asleep when the time comes.

g) Lettuce:

Did you know that lettuce contains a substance known to induce sleep, called ‘lectucarium?’ The juice of the lettuce plant also causes a sedative effect in some.

h) Skip Naptime:

Perhaps your daily nap is causing you to have trouble sleeping. Naps can make it harder for some people to fall asleep at night. If a nap is absolutely needed, don’t take more than 30 minutes to reboot and avoid catnaps after 3pm.

i) Peppermint and Herbs:

For a natural insomnia treatment that calms the nerves and relaxes the body, mix one tablespoon of sage, two tablespoons of peppermint, and one tablespoon of rosemary. Add one teaspoon of this mix to one cup of boiling water. Cover the brew and allow it to sit for around 10 minutes. Strain the liquid and add honey to sweeten.

j) Room Temperature:

Creating an ideal setting for sleep will decrease your chances of falling victim to insomnia. Before turning in for the night, make sure the bedroom temperature is not too cold or too hot.

k) Avoid Caffeine:

Several hours before bed, avoid drinking coffee, tea, and cola-based sodas, as well as eating chocolate. Caffeine is a natural chemical that affects the central nervous system, keeping your nerves on edge and boosting your thought processes [4].

l) Relaxation:

Thinking too much about getting to sleep can contribute to your insomnia issues. Breathing exercises, yoga, and muscle stretches can help you relax before turning in for the night.

m) Honey:

Possessing a hypnotic power, honey can encourage a sound sleep. Before going to bed, take two teaspoons with a large glass of water.

n) Earplugs:

The slightest noise could make it difficult to fall asleep. Consider wearing earplugs to bed when you need to block out unwanted noise.

o) Pull the Blinds:

Close the curtains and pull down the blinds when it’s time to go to bed. Lights and even the glow of the moon can cause a distraction when you’re trying to get to sleep.

p) Sex:

Research suggests that sexual intercourse acts as a trigger for hormonal mechanisms that can contribute to a restful sleep.

q) Chamomile Tea:

Chamomile is an herb found in many different kinds of tea, which possesses an effective sedative quality – thanks to a chemical compound called apigenin. Make a cup of chamomile tea and drink right before your bedtime.

r) Avoid Nightcaps:

A glass of wine with dinner or drinking alcohol at an evening function can add to insomnia by disrupting your sleep. It is not uncommon for the aftereffects of alcoholic beverages to wear off in the middle of night, causing you to wake up with signs of withdrawal.

s) Light Snack:

About one to two hours before hitting the sack, consider a light snack, which helps de-stress and calm the body.

t) Warm Milk:

A glass of warm milk will help settle down your system and prepare you for a sound sleep. To create a tonic with sedating effects, drink a glass of milk sweetened with honey every night before bed.

Resources

[1] http://www.nlm.nih.gov/medlineplus/ency/article/000805.htm
[2] http://www.mayoclinic.com/health/insomnia/DS00187/DSECTION=symptoms
[3] The Encyclopedia of Medicinal Plants by Andrew Chevallier; pg. 309
[4] Joy Bauer’s Food Cures by Joy Bauer with Carol Svec; pg. 373