9 Natural Cures for Insomnia

According to medical experts, insomnia affects roughly 32 million people in the United States alone – one in eight or nearly 12% of adults. Such a common problem has hundreds of treatments, but there’s still plenty of misinformation about what kinds of natural cures actually work for insomnia.

Does the food eaten before bed or the coffee drunk first thing in the morning make a difference? How about bedroom lighting and bedtime routines? Dozens of factors can affect insomnia and sleep quality, so following a daily and nighttime routine is some of the best advice on how to get a good night’s sleep.
Daily Routines for Good Sleep

It’s strange but true: daytime habits can affect sleep quality and help to encourage – or prevent – insomnia. People with insomnia, sleep disturbances, sleep disorders, or even occasional trouble falling asleep should consider:

1. Avoiding caffeine, MSG, alcohol, and other drugs and chemicals that can interfere with sleep cycles. Need a cup of java to get the day started? Even a cup of coffee first thing in the morning has the potential to interfere with nighttime sleep. Some people react to caffeine, alcohol, and chemicals like MSG (in food) much more than others.
2. Eliminating naps, especially in the evening. Napping isn’t necessarily going to cause trouble sleeping; but evening naps can throw off the body’s cycles and interfere with nighttime sleep.
3. Keeping computers, television and other entertainment out of the bedroom. People who are used to playing video games, reading, or doing homework in bed may have trouble falling asleep. It’s best to keep activities out of the bedroom so the body knows that bedtime equals sleep time.
4. Exercising regularly. Regular exercise has been shown to improve just about every aspect of health, and sleep is definitely included. Activity just before bed raises heart rate and increases adrenalin, which can make it harder to fall asleep; but cardio exercise in the morning or afternoon 3 to 4 times a week cures insomnia for many people.

Nighttime Routines to Help Beat Insomnia and Fall Asleep

Nighttime habits are just as important in improving sleep, if not more so, than daytime ones. Insomnia can usually be prevented by:

1. Relaxing before getting into bed. Busy lifestyles and overfull days can create stress and tension that linger after getting into bed and keep the mind racing instead of letting a person fall asleep. Taking a few minutes to slow down and do something restful before hitting the sack lets the body unwind and begin to enter “rest” mode. A regular bedtime can help, too.
2. Finishing eating 3 to 4 hours before sleep. This is especially true for those who suffer from acid reflux or nighttime indigestion, but almost everyone can benefit from ending all meals and avoiding all but the plainest of snacks a few hours before sleep.
3. Keeping the bedroom dark and quiet. The body’s circadian rhythms can be altered – and fooled into insomnia – by low daylight or brightness at night. Make sure that blinds and curtains are thick and wide enough to keep light out of the bedroom. If there’s a noise problem, try using a fan to mask noises outside the room.

Natural Insomnia Treatments

If none of the above work, there are a number of natural treatments known to work as sleep aids and help beat insomnia. A few of the most reputable include:

1. Aromatherapy for sleep and relaxation. Essential oils are natural liquids pressed from plants and have been handed down by healing traditions all over the world. Studies have shown that essential oils like lemon, valerian, lavender (among others) help with relaxation and can improve sleep quality and help people fall asleep.
2. Meditation, visualization and relaxation. Mental exercises that quiet the mind and ready the body for sleep help by eliminating tension and stress that keeps most people awake. Hundreds of such exercises can be found in books and across the web. It’s hard to say that one is more effective than another, since it’s mostly a matter of personal preference.

Natural Remedies to Treat Insomnia

The demand for natural remedies is on the increase, with proven results and beneficial advantages over that of prescription medication, they play a vital part in the treating of insomnia for many and are well worth a try for those who haven’t yet. This article details some of the most effective natural remedies available on their market today.

Lavender
Lavender has been used for centuries to help aid sleep. Some suggested ideas for use include drinking herbal lavender tea before going to bed. You can use a few drops of essential oil (the most potent form extracted from the plant) onto your bed sheets, or dried lavender filled pillows can be purchased. Special bath-time products that use lavender are beneficial as well. Lavender has a potent smell and may be off putting for some people, while others may find the plants properties not strong enough to help the more serious cases of chronic insomnia.

Milk
An old remedy for the treatment of insomnia, milk contains the amino acid tryptophan, which has been known to promote healthy sleep and induce a feeling of fatigue. The most common way is to drink a glass of lukewarm milk mixed with honey prior to going to bed.

Magnesium
A magnesium deficiency can also play a part in insomnia, if you think your diet may be lacking in this then try and up your intake. Magnesium rich foods include broccoli, sprouts, spinach seeds, beans and oily fish. Supplements are also available from local health stores.

Valerian Root
The Valerian plant is native to Europe and has been proven in numerous clinical studies to promote sleep. It contains valepotriates, which are muscle relaxing chemicals found in the root part of the plant. It appears to work by affecting the central nervous system. Common ways of taking this plant include capsules as well as Valerian root tea. If you are pregnant or nursing you should avoid taking this.

Bach flower remedies
World famous for producing high quality plant extracts, Bach flower remedies offer something for almost every type of ailment. Out of the 38 Bach flowers, 7 of them are said to help promote sleep. These include honeysuckle, olive and white chestnut. They also have a new product on the market called ‘Sleep remedy’ containing a blend of extracts known to aid sleep.

Melatonin
This is a hormone which is naturally produced by humans in the pineal gland. Melatonin regulates some very important functions of the body and studies have shown that supplements can help those suffering with insomnia. Oral tablets, capsules and herbal teas can be purchased that contain melatonin. The herb ‘St.Johns wart’ contains high levels, and small quantities can be found in seeds such as fennel, alfalfa and sunflower.

Natural medication
There is a range of natural sleeping tablets available on the market, for example the brand Kalms is popular in the UK and can be ordered over the Internet. they only use the finest herbal extracts, helping reduce anxiety and promote healthy sleep. Although some report feeling drowsy the next day.

Remember even natural medications should be used carefully and can have unwanted side effects, always read the labels and consult your doctor if you are unsure of whether you should be taking them.

10 Tips to beat Insomnia and get a good nights Sleep

1. The bedroom is for sleeping
Do you have a television in your room? Can you be found in your bedroom when you are not even in a remotely sleepy mood? Well stop! This is very detrimental, and wont help your sleeping patterns. By using your bed only for sleeping you are letting your body know right this is where and when you sleep. Whereas if you are constantly on your bed watching TV or doing crosswords then you are stepping over the sleep/wake barrier and making it harder for yourself to actually get some quality ’shut-eye’ when the time comes.

2. Set Times
It is essential to set yourself a bedtime and a waking up time. No matter how hard it may seem to get up in the morning it is for your own good. By doing so you are setting yourself a body clock. Too often then not insomniacs sleeping and waking patterns get pushed later and later. And each time they do you are setting a bad habit for yourself and making it harder to come back to sleep normality. Set that time and stick to it!

3. Create a Space
The old saying ‘a cluttered space is a cluttered mind’ certainly rings true. It is important that your bedroom is a calming and relaxing space, keep it clean, perhaps invest in a some extra soft pillows and change the lighting. A few small changes to your room can make it a calming environment. And less mess means less distractions.

4. Drink easy
Obvious things like stimulants should be avoided, not just at night but throughout the day. Caffeine and energy drinks are a huge no no, playing havoc with your bodies natural ‘clock’ avoid at all costs. Milk on the other hand contains tryptophan, which when converted into serotonin promote healthy sleep.

5. Watch your diet
What are you eating or snacking on throughout the day? There are numerous foodstuffs that are proven to help sleep. Try increasing the amount of leafy greens you are eating – especially lettuce. Whole grain food such as brown rice and oats are also beneficial as the carbohydrates induce a sleepy feeling. And avoid ‘junk’ type food with no nutritional value, such as biscuits and crisps.

6. Exercise
Pretty self explanatory right? We all know the huge health benefits of exercising, it releases endorphins in the brain and keeps you healthy and fit. But it also tires you out, getting the right amount of exercise a day will help you hit the pillow when it’s time time to sleep.

7. Avoid naps
As tempting as it may seem, napping in the day will not do you any favours. Instead try and keep your self busy and occupied, set yourself a task, go for or walk or try and exercise. Once you have pushed past that sleepy stage it should be much easier to continue with your day and also prepare you for bedtime when it is actually bedtime.

8. Midnight Feast
Eating a big meal before bedtime can hinder your sleeping success. Your body needs time to digest the meal – it may also leave you feeling bloated and uncomfortable. Try eating at least 4 hours before you sleep to give your body the proper time it needs.

9. Hot stuff
Indulge in a hot bath or shower before you go to bed. Ladies you might even want to have a few drops of pure lavender essential oil in the bath to create a more calming space. The hot water helps soothe tired muscles and prepare your body for the land of nod.

10. Be happy
Okay this doesn’t apply to everyone but if you feel your sleeping problems are produced by to much worry of fear of something, then you need try and work it out. Choose a time in the morning where you can write down issues or things that you are upsetting you and try and write a lost of all the things you can think of to solve these problems. Also try talking it through with someone you trust or even a counsellor may help. Once you have got these issues off your chest you should feel much better and more able to sleep when need be.

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