If you have problems sleeping and you can’t fall asleep easily at night, you need to keep a few natural recommendations in mind. Insomnia is a very common disorder in people today, and it also happens when an individual sleeps very lightly (they wake up easily to noises). Learn how to naturally cure insomnia.
What causes insomnia?
According to studies performed a few years ago about this problem which is so common among adults, insomnia is caused by several different factors, from stress, to depression and anxiety. Likewise, our lifestyle influences the way we sleep. It could also be due to a schedule change, modifications in habits or travelling to another country.
It is very common for individuals to be unable to sleep after a work discussion or a fight with a partner. Also, not eating very much for dinner or thinking about what will happen the following day (before a wedding, the first day of classes, etc.). Another reason could be a change in habits, for example, during vacation. The body needs to get used to a new routine, which could cause insomnia.
If you frequently have this problem and it seems to happen at fairly random times, take a look at the following natural home remedies to treat insomnia:
- Warm milk: contains the hormone melatonin, which is related to deep sleep. It is therefore effective for fighting insomnia and other similar problems. Before going to bed, drink a cup of warm or hot milk, by itself, if possible (no sugar).
- Valerian: this plant root has sedative properties which help deep sleep, and going to sleep more quickly. Drink an infusion or tea at night, which is perfect for “sleeping like a baby”. But you need to pay attention to how much you consume, because if you drink too much you won’t even hear the alarm the next day.
- Lime blossom: is sedative and a wonderful tranquilizer. Drink tea with this herb before going to bed, which will improve your sleep quality. This is also advised for patients with anxiety or spasm problems because it fights muscular tension, it tranquilizes due to its antispasmodic properties.
- Lettuce: commonly used for babies when they can’t get to sleep or when they wake up a lot at night. They are recommended to drink lettuce tea for a greater effect than eating a salad with this vegetable at dinner. It contains various substances that have analgesic and sedative effects. For children, soak lettuce in the bathtub and splash the water over your child’s head while he or she takes a bath.
- Lavender: if you like aromatherapy, this is for you. The smell of this plant relaxes the nervous system, helping you get to sleep and fight stress. You can fragrance your room with lavender essential oil and sleep like a rock.
- Orange blossom: orange flowers have a tranquilizing effect, which is relaxing at the same time. It will help you experience a more pleasant sleep. You could drink tea with this flower, inhale a bit of essential oil before going to bed, or add it to your bath water. If you have a patio, don’t hesitate to plant this bush, next to your bedroom window if possible.
Tips to prevent insomnia
Beyond trying the aforementioned natural home remedies, changing your routine and daily activities would be a good idea:
- Use your bed for sleeping, not for working or studying. You also shouldn’t watch TV, eat, use your phone, or even read in bed (if it is something that clears your mind, that’s okay). The body will get used to relating the bed to any activity other than sleeping (or sexual relations), and will want to stay awake and attentive.
- Be careful when you eat dinner: if you eat a lot of food at night, it is quite possible that you won’t be able to sleep. The same is true if you eat foods high in fat, flour or sugar. Consequently, this will create digestive problems, making it difficult to go to sleep. But you also shouldn’t go to the other extreme and not eat anything at all because an empty stomach will bother you just as much, and you’ll probably wake up in the middle of the night with cravings to attack the refrigerator. So it’s best to eat something light for dinner.
- Meditate: insomnia causes the body and brain to stay awake and alert for more time, or at times when it shouldn’t be. Meditation and relaxation might be able to help regulate your sleep cycles.
- Take advantage of the benefits of music therapy: certain melodies will help you sleep better, especially if listening to classical music or nature sounds, like a waterfall, ocean waves, birds, etc. You must focus on the music and relax. Your body will slowly go to sleep. We do not advise overly raucous songs, nor those of your favorite radio star or those with lyrics.
- Avoid consuming coffee, alcohol, tobacco or tea: you should let at least 4 hours go by before going to be afterwards. If not, your nervous system will be highly stimulated and you won’t be able to relax or get to sleep. If you do, you will not experience good quality sleep.