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Natural Remedies for Insomnia

Aastha Dogra
Sleep is a requirement of all living beings. Though the time duration may vary as per age, and even on individual basis. However, if a person experiences insomnia, it's best to consult a doctor. However, you could try some effective natural remedies for insomnia, which will help treat this sleeping disorder.
Insomnia affects millions of people all over the world. This sleep disorder is characterized by lack or absence of sleep during the night, producing symptoms such as irritability, fatigue, and inability to concentrate or perform tasks.
Insomnia can be caused due to a number of reasons, ranging from stress, certain health conditions, medication to extreme weather conditions, and lack of nutrients in diet such as magnesium and calcium. This disorder can be treated by various kinds of home remedies rather than taking over-the-counter sleeping pills, which are generally prescribed by doctors.

Make the Surroundings Comfortable

Make your bedroom as well as your bed as comfortable and relaxing as possible.
Maintain the right temperature, dim the lights or switch off all the lights, keep some windows open for ventilation, and sleep on a comfy mattress. Also, make sure that you do not bring your gadgets into the bedroom. This will help you relax and fall asleep.

Keep Stress at Bay

If you are under some sort of mental or physical stress, it can be difficult to get a good night's sleep. The best way to deal with stress and anxiety is to meditate or do yoga every day.
It is often observed that when a person is constantly thinking and planning about the things he has to do the next day, he is unable to sleep at night. To avoid this, meditate for a few minutes, just before sleeping.

Follow a Definite Sleeping Pattern

These days, most of us have haphazard routines, with some people working long hours while others working at night. This disturbs the sleeping pattern as well.
Researches have shown that if we sleep at the same time every day and wake up the same time the next day, our bodies automatically adapt to this routine. Therefore, children as well as adults should follow a definite sleeping pattern.

Watch Your Diet

An effective natural remedy for insomnia is to take a light dinner, which are easily digestible. Oily, fatty, and fast foods should be avoided in dinner. Complex carbohydrates such as those found in cereals, whole grain breads, fruits, and vegetables are the ideal choice for food before bedtime.
Having a glass of milk before sleeping also helps induce sleep. It's also advised to have your dinner 2-3 hours prior to sleeping so that the body has enough time to digest it.

Avoid Caffeine at Night

Some people have a habit of drinking coffee after dinner. Caffeine drinks, such as coffee and tea, can keep a person awake for a long time as they stimulate the brain. So, avoid any kind of caffeinated beverages at least four hours before going to bed.

Try Herbs

Some recommended herbs to cure sleeplessness are valerian root, jasmine, kava kava, passionflower, and chamomile. For herbal treatment, consult a herbalist who will recommend the right doses.

Listen to Music or Read a Book
Studies have shown that listening to music calms and soothes the mind. So, to relax yourself and get a good amount of sleep, make a habit of listening to soft music just before going to bed. Or, you can read something for a few minutes every night until you feel sleep.

Try Alternate Therapies

Massage therapy is good for pregnant women or even otherwise as it relaxes the body and the mind, thus inducing sleep in a person. So, you can try massage therapy or aromatherapy as natural remedies.

Avoid Sleeping During the Day

Sleeplessness during night could also be experienced if you are sleeping way too much during the day. Studies have shown that a ten minute nap in the afternoon is sufficient to rejuvenate yourself. Anything more than this, especially, if you are suffering from insomnia should be completely avoided.

Exercise Everyday

A natural way to treat this sleep disorder is to exercise everyday, especially in the late afternoons or evenings. However, avoid exercising closer to your sleeping time as it increases your and it may further disturb your sleep.
It is best advised to consult a doctor or a naturopath or a naturalist for your sleep related problems before starting any self medication.
Disclaimer: This is for informative purposes only, and should not be used as a replacement for expert medical advice.