10 Natural Remedies For Insomnia
Natural Remedies For Insomnia
Insomnia is a torture. You go to bed tired only to find yourself rolling on the bed, unable to fall asleep. Soon, thoughts begin to flood the mind and it is inevitable that you find yourself realizing that your day is ruined before it even began. You woke up somehow but you are not at 100%. No thanks to insomnia. You’ve now turned into a panda with heavy eye bags. So here we are! We’ve made up this list of things that you can try to get a good night’s sleep.
1. Lavender Oil
A study by Southampton University, England shows that lavender increases sleep quality by 20%. It doesn’t exactly help in making you fall asleep but it does help to induce a state of relaxation. So, spraying it on your pillow our setting up an infuser before you sleep helps you feel relaxed and eventually slip into a sleepy state.
2. Hard Boiled Eggs
Eggs are a rich source of tryptophan which is used to make serotonin and melatonin. Both helps induce sleep by limiting the amount of nerve traffic in the brain. Eat it along with carbs for better effect. Carbs increases the production of insulin which will in turn remove other amino acids from the blood allowing tryptophan to be absorbed better.
3. Tart Cherry Juice
Tart cherry juice are a natural source of melatonin, a hormone that helps regulate the sleep cycle. The juice has a pigment, proanthocyanidins that increases the availability of tryptophan. This prevents tryptophan degradation which is a cause for insomnia.
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4. Meditation
Sitting still while focusing on soft music or your own breathe is reported to be beneficial in warding off insomnia. People who meditates tend to experience less fatigue or difficulty in sleeping. If you’re not into meditation before, it’s probably best to pick up this easy practice today.
5. Progressive Muscle Relaxation
PMR is a relaxation exercise which you tense and relax all the muscles in your body in a systematic pattern. A recent study shows that this practice can help to improve sleep quality and reduce fatigue. So, how do you do it? The exercise will be done on several parts of your body in sequence:
- Face
- Shoulders and arms
- Chest and abdomen
- Back
- Hips and buttocks
- Legs and feet
Tense the features of those areas for e.g. the face would mean that you have to tense the eyebrows, eyes, lips, cheeks and jaw muscles. Do it one at a time from top to bottom starting with the eyebrows. Tense it first then relax them. Continue doing so until you reach your feet. You should feel calm and relaxed at the end of it. Checkout the source link below for more detailed tips on how to tense and relax each parts of your body.
6. Walnuts
Walnuts contain melatonin which as we all know is the hormone that induce sleep pattern in human. Eating walnut increases melatonin in the body which helps to induce a peaceful sleep. It also comes with other benefits like preventing cancer, control diabetes and improve memories. So, it’s definitely a nut to go nuts for!
7. Lettuce
Lettuce has something called lactucarium which is also known as lettuce opium that can sedate the nervous system and induce sleep. Whether it’s raw or cooked, eating a serving of lettuce after dinner will certainly help to improve your sleep. You could make a juice out of it for better effect.
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8. Bananas
Once again, this magical fruit appears in the list! Banana contains nutrients like potassium, magnesium and tryptophan as well as other minerals. Magnesium is why banana makes a nice before-bed snack. It helps to relax your body, regulate your hormones and lower your brain temperature which in all work together to help you get a better sleep. Along with potassium, it helps to relax your muscles and nerves. Plus, we all could use the extra tryptophan boost to combat insomnia.
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9. Sweet Potato
Sweet potato has high amount of potassium which helps relaxes the nerves and muscles. Consuming it on a daily basis is proven to lead to better sleep. So, if you want a late night snack? Well, gather around the fire camp at the backyard because we’re gonna have a baked sweet potato party!
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10. NutriBullet Sleepy Seeds Smoothie
Here’s a tasty way to fight insomnia. Smoothie! This smoothie can help you relax and reduce muscle tension. Here’s the ingredients you’ll need:
- 1 banana sliced
- 1/4 cup blueberries frozen
- 1/4 cup raspberries
- 2 cups spinach
- 1 tbsp pumpkin seeds
- 1 tbsp sunflower seeds
- 1/2 cup water
- 1 cup ice
Blend the together and drink it few hours before bed.
We hope we’ve helped you guys this time with these natural remedies against insomnia. If you have other better natural options that work for you, share it in the comments with us!
