There is nothing more frustrating than lying in bed in the dark watching the clock and not being able to fall asleep. Insomnia is even worse when you know that in a few hours you must get out of bed, sleep or not, and attend to something important in the morning. Perhaps your significant other is right next to you enjoying a restful sleep. What to do?
If you have insomnia, you are not alone. In fact, you might be surprised to learn that insomnia affects about one-third of adults. Sleeping well is essential for mental and physical health because
The Vicious Cycle
You know what happens after a miserable night of no sleep. You drag yourself out of bed tired and mentally dull. That’s when you reach for a stimulant like coffee to get you going.
When the afternoon rolls around, you’re usually so tired you reach for more coffee or something sugary to get you through the rest of the day. After such a routine, when bedtime arrives, you’re probably hyped up on caffeine and sugar, and so the vicious cycle begins.
So what do you do when you just can’t sleep? Count sheep? I’ve tried that it didn’t work for me. It only made me want a lamb chop for breakfast the next morning!
When you can’t fall asleep or can’t sleep without interruption, it takes a toll on us in ways we may never have realized. Below are some of the adverse side effects of insomnia.
Side Effects of Insomnia
Decreased mental response
What is the best home remedy for insomnia?
Here are a few of my favorites that I’m sure you will find helpful.
Ten Home Remedies for Insomnia
- It starts in the bedroom – Do you have your TV or other stimulating activity in this room? If so, that may be part of your problem. Your bedroom should only be for sleep. Once your body realizes this, you will develop a brain pattern that tells your body that it’s time to sleep when you go to bed. This one little change can have a dramatic impact. It sure helped me.
- What about your mattress? – Is it old and worn out, too hard or soft? Is your bed made of toxic materials that you are breathing in at night? What about your pillow – is it uncomfortable? If that is your situation, you can remedy it by replacing your sleeping support with better materials that will help you to feel comfortable enough to sleep.
- Epsom Salt Bath – The relaxing action of magnesium in the Epsom salts will relax your muscles and help you to de-stress. Simply pour one cup of Epsom salts in your bath. Soak for half an hour. Go to bed right after your bath.
- Remove stimulants – Avoid caffeine, food or alcohol with a few hours of going to bed.
- Remove light – When you retire for the night, draw your blinds or curtains. Your body’s sleep cycle is controlled to a large degree by the amount of light and darkness you are exposed to during t he day. A dark bedroom allows levels of the hormone melatonin to rise and facilitate better sleep.
- Open a window – Cooler air means better sleep. In our house, we always crack a window open in our bedroom. Even in the winter months. The best temperature for optimum sleep is from 60F to 68F.
- Use lavender – Lavender essential oil has been known to assist you to sleep. Something as simple as putting a few drops on your pillow at night can help you to drift off to sleep in no time.
- Warm milk – This old wives’ tale works incredibly well. The sleep-inducing amino acid tryptophan is responsible for milk’s effectiveness in helping you to sleep.
- Up your probiotics – What’s going on in your gut greatly influences how you sleep. Melatonin is a hormone that makes us feel sleepy at night. Our gut produces melatonin, so take care of your gut by repopulating it with good friendly bacteria found in probiotics. Just a tablespoon of cabbage or other fermented food may be all you need to get you snoozing effortlessly.
- Snack on nuts and seeds – Nuts and seeds give you a boost of serotonin that calms anxiety. Good sources of serotonin include pumpkin seeds, sunflower seeds, and walnuts.
So what is the best home remedy for insomnia? Try one of the remedies above, and you can determine the best home remedy for you. Happy snoozing!
Insomnia is a common problem but can become serious if it starts to affect your quality of life and health. The best home remedies for insomnia are:
Eat nuts and seed, take probiotics, drink warm milk, use lavender, open a window, remove light in your bedroom, remove stimulants from your diet right before bed, Epsom salt baths, and a good mattress and pillow.