Sleep deprivation has a detrimental impact on your mind, body, and overall health in ways you may not have thought about. To maintain good physical and mental health, a sound sleep is essential. It’s not insomnia if you can’t sleep from time to time due to jet lag or pleasure. This is a more serious condition that can cause havoc. Try these home remedies to treat insomnia as an alternative of buying OTC capsules.
Before we begin to focus on home remedies, let us first understand what insomnia is.
What is Insomnia and what causes it?
Insomnia can be defined as the inability to fall asleep or to stay asleep. The sleep disorder can be short-term or long-term. Insomnia can cause irritability, fatigue and poor focus. It may also lead to headaches.
Insomnia: Different Types
According to the duration of time that one has been affected by insomnia, it is classified into acute insomnia (1) and persistent insomnia (2).
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Acute vs. Continuous Insomnia
Acute insomnia is also known as short-term insomnia. The duration of the insomnia can range from a few days to a couple weeks. Persistent insomnia is when insomnia persists for more than a month.
What causes insomnia?
Stress at home or work, or trauma can cause acute insomnia (1). In contrast, persistent insomnia is usually a side effect of other issues. It is also known as secondary insomnia. Below are the causes:
These drugs are equivalent to those for asthma, colds, and allergies
Alzheimer’s disease and Parkinson’s are neurological issues.
Sleep disorders such as stressed legs syndrome, and respiratory illnesses such as sleep apnea
A persistent pain like arthritis
Overactive thyroid gland
Health issues that can cause respiratory problems like bronchial asthma
Menopause
Extreme caffeine, tobacco or alcohol or other substances (2)
You can sleep better if you know the remedies that will help you reduce insomnia.
Pure Sleep Aids For Insomnia
- Meals for Insomnia
Kiwi Fruit
Banana
Honey
(d) Milk
2.Greatest Oils For Insomnia
(a) Lavender
Coconut Oil
Castor Oil
Black Seed Oil
Fish Oil
Rosewood Oil - Tart Cherry Juice – The Best Juice for Insomnia
- Greatest Herbs For Insomnia
(a) Valerian
Garlic
Jujube
The Best Teas To Sleep Through the Night
Chamomile tea
Inexperienced Tea
(c) Rooibos Tea - Lemon Balm
- Insomnia and Nutritional Vitamins
- Train in Yoga and Meditation
Here Are The Top 8 House Treatments For Insomnia
- Meals for Insomnia
(a) Kiwi Fruit For Insomnia
Picture: Shutterstock
You Will Want
2 kiwis
What You Need to Do
Two kiwi fruit can be eaten one hour before going to bed.
What You Should Do Usually
Continue this every evening. In a few weeks, you’ll start to notice the ends.
Why This Works
Kiwis contain a lot of antioxidants that can help reduce the stress caused by oxidative stress, which could cause insomnia. Kiwis also contain serotonin, which helps to calm the mind (3).
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(b) Banana For Insomnia
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You Will Want
1 banana
Water – 1-2 cups
Cinnamon Powder (non-obligatory).
What You Need to Do
- Boil the banana for 10 minutes in water.
- Add a pinch or two of cinnamon powder to the water and press it into a cup.
- It’s hot, so drink this while it lasts.
You may also eat a banana before going to bed.
What You Should Do Usually
If you have trouble falling asleep, try this method.
Why This Works
Bananas and their peel are rich in potassium, magnesium and vitamins. These vitamins are essential for the body and mind. They also produce optimum levels of hormones such as melatonin or serotonin to relieve stress and induce sleep (4, 5 and 6).
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(c) Honey For Insomnia
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You Will Want
Honey – 1-2 Tablespoons
What You Need to Do
Honey is a great way to start the night. Add a pinch Himalayan Salt to your bedtime honey for a fresh and youthful feeling.
What You Should Do Normally
Every evening, do this before you go to bed.
Why This Works
Honey is a great way to give your liver the glycogen it needs for the night. Stress hormones (cortisol), which are produced when the body’s glycogen levels drop, can disrupt sleep. They can cause insomnia and disturb your sleep. Honey can be consumed every evening to help manage this condition. Honey is also a rich source of antioxidants, which reduce oxidative stress in the body (7).
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(d) Milk For Insomnia
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You Will Want
Drink a glass of milk
What You Need to Do
Warm up the milk slowly and consume it 10 hours before going to bed.
What You Should Do Usually
Every evening, do this.
Why This Works
Tryptophan is found in milk, and it can help induce sleep.
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- Greatest Oils For Insomnia
(a) Lavender For Insomnia
Picture: Shutterstock
You Will Want
1-2 drops lavender oil or lavender sachet
What You Need to Do
Each night, place the lavender oil drops or the sachet under your pillow.
What You Should Do Usually
Repeat the process each evening.
Why This Works
The majority of people love the scent that lavender has. It is a mild sedative, and also a mood stabilizer. Its neuroprotective qualities reduce nervousness, and help you sleep better (8).
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(b) Coconut Oil For Insomnia
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You Will Want
Coconut oil, 1 tablespoon
Honey 1 teaspoon
Sea salt
What You Need to Do
- Combine the honey, oil and salt.
- Eat this before you go to bed.
What You Should Do Often
Repeat the process each night to get a good sleep.
Why This Works
Coconut oil contains medium-chain fatty acid, which gives the body maximum energy. It also helps to regulate the hormone production, which in turn regulates the sleeping cycle (9).
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(c) Castor Oil For Insomnia
Picture: Shutterstock
You Will Want
Castor oil – 1-2 drops
What You Need to Do
Rub in a few drops of oil on your eyelids. Be careful not to get oil in your eyes.
What You Should Do Usually
You can do this before you go to bed each night.
Why This Works
This is an example of a cure that has been passed down through generations. Castor oil is known to promote long hours of sleep. However, its exact mechanism of action has not been identified.
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(d) Black Seed Oil For Insomnia
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You Will Want
Black seed oil, 1 tablespoon
Glass of warm water
What You Need to Do
Drink lukewarm liquified water immediately after consuming the oil.
What You Should Do Usually
Try this every night before you go to bed for 3 to 4 weeks and note the results.
Why This Works
Black seed oil increases the levels of tryptophan in the brain. This is necessary for the synthesis serotonin, melatonin, and other hormones that regulate sleeping.
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(e) Fish Oil For Insomnia
Picture: Shutterstock
You Will Want
Fish oil capsules
What You Need to Do
Take a capsule once a day, with meals.
What You Should Do Normally
Include fish oil capsules as part of your daily diet.
Why This Works
Fish oil contains omega-3 fatty acid. DHA, an omega-3 fatty acids, is responsible for the release of melatonin in the brain (11). Fish oil, either as a supplement or in the form of seafood, can help with insomnia.
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(f) Rosewood Oil For Insomnia
Picture: Shutterstock
You Will Want
Rosewood oil in a few drops
Oil diffuser
What You Need to Do
- Add the essential oil to the oil compartment in the diffuser, and watch the vapors spread around the house.
- Mattresses are available in all sizes.
What You Should Do Usually
This aromatherapy treatment can be used as required.
Why This Works
The oil comes from a South American tree called rosewood. It is a mild sedative that helps induce sleep (12).
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- Tart Cherry Juice – The Best Juice for Insomnia
Picture: Shutterstock
You Will Want
Tart cherry juice
What You Need to Do
Take eight ounces tart cherry juice two times a day.
What You Should Do Usually
Continue to consume this juice every day.
Why This Works
The juice of tart cherries contains excessive amounts of antioxidants and anti-inflammatory substances. It also contains excessive amounts of melatonin. It regulates the sleep cycle. Scientists have confirmed that those with sleep problems slept for an extra 90 minutes after drinking tart cherry juice.
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- Greatest Herbs For Insomnia
Valerian for Insomnia
Picture: Shutterstock
You Will Want
Valerian root dried 1 teaspoon
The sizzling cup of water
What You Need to Do
- The dried root should be soaked in water for between 5 and 10 minutes.
- Drink this tea at least two hours before going to bed.
What You Should Do Usually
This tea is suitable to be consumed every evening.
Why This Works
It will reduce the time you need to fall asleep. You can also sleep longer with this product. It works by increasing the amount of GABA, a chemical in the brain that has a chilling effect on nerves.
Warning: Valerian roots may cause vivid dreams and desires in some people. Consult your doctor before attempting it.
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Garlic for Insomnia
Picture: Shutterstock
You Will Want
1 cup milk
The clove of garlic
1/4 cup of water
What You Need to Do
- Chop the garlic, and add to the milk.
- Add water and continue to boil until a cup of milk with garlic remains.
- This heat milk should be consumed a few moments before going to bed.
What You Should Do Usually
This is a great drink to have every evening.
Why This Works
Garlic’s antioxidant and antimicrobial properties keep the body fluids, organs, and tissues healthy and free of infection. Garlic also helps to maintain a healthy mind and heart, regulating sleep cycles (15).
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Insomnia c. Jujube
Picture: Shutterstock
You Will Want
Handful of Chinese dates (Jujubes)
Water – 2 to 3 cups
What You Need to Do
- Pressure the decoction after boiling the dates for 10 minutes.
- You can drink this hot or cold. The remainder can be stored in the refrigerator.
What You Should Do Usually
Drink one or two cups of jujube in a single day.
Why This Works
In Traditional Chinese medicine, the seed of the plant spiny zizyphs was used to treat sleep disorders. It is a mild sedative which impacts the hippocampus part of the brain and acts as an pure sleep support (16-17).
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- The Best Teas for Insomnia
(a) Chamomile Tea For Insomnia
Picture: Shutterstock
You Will Want
Chamomile flowers – 2-3 tablespoons
8 ounces sizzling water
What You Need to Do
- Add the water to the flowers and place them in a giant cup or pot.
- Allow the herb to soak in the water for approximately 10 minutes.
- Drink a cup of the natural tea that helps to relieve stress.
What You Should Do Usually
You can have up to two cups of chamomile in a single day.
Why This Works
This natural tea has been nicknamed’sleep-tea’. Apigenin, one of the flavonoids in chamomile, is known to bind to certain receptors inside the brain and cause a relaxing effect (18).
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Inexperienced tea for insomnia
Picture: Shutterstock
You Will Want
Tea leaves inexperienced (decaffeinated), 1-2 tablespoons
The sizzling cup of water
Honey (non-obligatory).
What You Need to Do
- Steep tea leaves that are not experienced for a few moments.
- Add a little honey to the decoction.
- Drink the tea while it is hot.
What You Should Do Usually
Drink a cup or two of green tea before going to bed.
Why This Works
Sleeplessness can be treated with inexperienced tea. It contains the amino acid Ltheanine which is a powerful sleep inducer.
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(c) Rooibos Tea For Insomnia
Picture: Shutterstock
You Will Want
Use 1-1 1/2 teaspoons rooibos tisane
One cup of boiling water
Milk (non-obligatory).
Honey or sugar (non-obligatory).
What You Need to Do
Steep tea for 5-10 minutes in boiling water.
Add milk, sugar or honey according to your taste. You can also drink it as is.
Enjoy the great taste of heat tea.
What You Should Do Usually
Make a cup of tea rooibos and drink it every time you want to sleep.
Why This Works
Rooibos is used all over the world to treat insomnia. It is high in antioxidants and contains no caffeine. It is a stress reliever and has a soothing, calming effect (20).
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- Lemon Balm for Insomnia
Picture: Shutterstock
You Will Want
Lemon balm leaves dried, 1/2 to 2 teaspoons
The sizzling cup of water
What You Need to Do
- The leaves of lemon balm should be steeped in the water for five minutes.
- Drink this tea and feel the pressure.
What You Should Do Often
This tea can be consumed in two to three cups per day. Ideal is to drink a cup about an hour before going to bed.
Why This Works
Lemon balm also contains compounds that have soothing properties. The mild sedative properties of lemon balm improve the quality and quantity of sleep.
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- Insomnia and Nutritional Vitamins
Picture: Shutterstock
Certain vitamins are essential to maintain a healthy sleep-wake cycle. Insomnia can be caused by their absence or if their levels drop in the body. Here is a list of vitamins that are associated with insomnia symptoms:
Insomnia has been associated with deficiencies of vitamins B3, B5, and B9. Sleeplessness, fatigue and weakness are common (22). Include foods rich in these vitamins, such as eggs, poultry, dairy products, etc. in your weight loss program.
Vitamin A is also essential for the healthy functioning of the brain, especially in relation to memory and sleep (23). Meat, eggs, poultry and dairy products are foods with a high vitamin A content.
The nutritional vitamins C and E act as powerful antioxidants that prevent oxidative stress and disrupting sleep cycles (22). For a good night’s sleep, eat plenty of citrus fruits and other foods rich in vitamin C and E.
Vitamin D is another vitamin that can help you sleep better. It is essential for the growth and maintenance of healthy bones. A lack of vitamin D can cause insomnia and fatigue. Take in vitamin D-rich foods like oysters and fish.
Insomnia can be caused by magnesium deficiency. Magnesium is necessary to maintain the levels of GABA, which is a neurotransmitter responsible for promoting sleep. A study has shown that magnesium supplementation can improve insomnia in the elderly (25). Magnesium-rich foods include leafy greens and legumes.
You can also take vitamin supplements to provide your body with the right amount of these nutritional vitamins. Consult your doctor if you’re not sure about the dosage.
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- Train in Yoga and Meditation
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Both yoga and meditation can help you sleep better. Both yoga and meditation regulate the parasympathetic system which is responsible for relaxation and digestion.
A good night’s sleep can affect the mood of the individual to train the next day (25). Light yoga, meditation and chanting are also good options. They are ancient strategies that help you sleep better by aligning your chakras and soothing your mind. Our article on Yoga Poses to Treat Insomnia contains six asanas which may help you sleep better.
If yoga and meditation aren’t for you, chant a powerful ‘OM’ until you fall into a deep sleep.
Insomnia can make you tired and ruin your mood. Although it may seem daunting at first, by using these home remedies and relaxation strategies such as yoga, you can sleep better.
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Incessantly asked questions
What are the symptoms of insomnia?
Insomnia can be characterized by a lack of ability to fall asleep, stay asleep, or both. Sleepless nights are a common occurrence. You may toss and turn all night without a wink. Even if you manage to fall asleep, you’re unable to stay asleep. The same routine continues when you get up. You wake up in the morning feeling completely drained, irritable and depressed.
What should you avoid to prevent insomnia?
Want to sleep in the evening? Avoid the following:
Avoid caffeine sources at least four hours before bedtime. Caffeine can be found in coffee, colas and some medicines.
Switch off your cellphone, iPad, laptop, TV or any other gadget that emits light. These devices stimulate the mind and prevent you from falling asleep.
Quit smoking. Nicotine is, like caffeine, a stimulant that keeps you awake.
Alcohol in large quantities can disrupt your sleep pattern. Keep track of the amount of alcohol that you consume.
You can eat lighter meals in the evenings and at night. You may not be able to fall asleep if you eat a heavy meal.
Reduce your sugar intake in the evenings as well to avoid a sugar-high mental exercise.
Can oil pulling help with insomnia?
Oil swishing or oil pulling is known to improve your dental health and also filter your sinuses. There are some who claim that oil swishing can also help cure insomnia. However, there is no evidence to support this. People have tried it, but the results are inconsistent.
Do not let insomnia or its effects affect your mind and body. Tell us if our article has helped you. Please share your comments in the section below.
