Natural Remedies for Insomnia

If you are suffering from insomnia, let me tell you that you are not alone. This sleep disorder 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, in a person. 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 such as magnesium and calcium, in diet. In order to treat insomnia, people rely on various kinds of home remedies rather than taking over-the-counter sleeping pills, which are generally prescribed by doctors. Given below are some useful natural remedies.

Make the Surroundings Comfortable
To start with, make the room where you sleep as well as your bed as comfortable and relaxing as possible. Maintain the right temperature, sleep on a comfy mattress, dim the lights or switch the lights all together - whichever way it suits you, keep some windows open for ventilation, etc. Also, make sure that you do not bring your work files or laptop or watch TV in the bedroom, as all these can disturb your sleep.

Keep Stress at Bay
If you are under some sort of stress, whether mental or physical, it can become difficult for you 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 seen 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. Say, if you make a habit of sleeping at 11 every day, you will notice that after a few days, whenever it's 11, you tend to feel sleepy. So children as well as adults should follow a definite sleeping pattern.

Watch your Diet
Another effective natural remedy for insomnia is to take a light dinner and eat only those foods before bedtime, which are easily digestible. Oily, fatty and fast foods are a big no no in dinner. Complex carbohydrates such as those found in cereals, whole grain breads, fruits and vegetables are the ideal choice for food before bedtime. A time tested formula of having a glass of milk before sleeping really works! Also, take your dinner 2-3 hours before sleeping so that the body has enough time to digest it. So you may incorporate this in your everyday routine to treat insomnia.

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 caffeine beverages, at least four hours before going to bed.

Try Herbs
Some people vouch for the usefulness of herbal remedies. Some of the recommended herbs for sleeplessness cure 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
Researches have shown that listening to music calms and soothes the mind. So to relax yourself and to cure insomnia, make a habit of listening to soft music, just before going to bed. This is one of the effective tips for better sleep. Or alternately, you can read something for a few minutes every night, till you get sleep. It might work for you!

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. It will help you to treat insomnia.

Avoid Sleeping during the Day
Sleeplessness during night could also be experienced if you are sleeping way too much during the day. Researches have shown that a ten minute nap in the afternoon is more than enough to re-energize yourself. Anything more than this, especially, if you are suffering from insomnia should be completely avoided.

Exercise Everyday
Another natural way to treat and cure insomnia is to exercise everyday, especially in the late afternoons or evenings. However, avoid exercising closer to your sleeping time as when you exercise, your heart rate increases and it may further disturb your sleep.

Following them regularly can help you immensely in treating this sleep disorder. However, if you observe no positive changes and you feel that your condition is getting worse, consulting a doctor for thorough examination and diagnosis is recommended.