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Home Remedies Index
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Natural Treatment for Insomnia
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Easy Home Remedy for Insomnia
We need about seven or eight hours of sleep each night
to wake up feeling refreshed. But many factors interfere
with a good night rest, including stress, tension, anxiety,
and depression. Insomnia, or difficulty falling or staying
asleep, can also be caused by stimulants such as caffeine
and environmental factors such as loud noises and bright
lights. The hormonal fluctuations that occur with PMS and
menopause are also prime contributors to sleep
difficulties. Over-the counter and prescription sedatives
are the most common treatments for insomnia, but
although they knock you out they don't provide restful
sleep and, often cause grogginess and fatigue the next
day.In addition, prescription sedatives are powerfully
addictive, and even over-the-counter sedatives can be
habit forming.
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There are many simple, natural, and effective remedies for relieving insomnia, from diet and lifestyle changes to
herbs and essential oils that will help you to. safely get a restful, healing night's sleep.
What is Insomnia (Inability to Sleep) ?
The term insomnia literally denotes a complete lack of sleep. It is, however, used to indicate a relative inability to
sleep that consists of difficulty in falling asleep, difficulty in remaining asleep, early final awakening, or
combinations of these complaints. This disease has assumed alarming proportions in the present times, specially
among the upper classes in the urban set-up.
The single symptom that most frequently marks the onset of insomnia is difficulty in falling asleep. There may be
changes to the duration and quality of sleep, persistent changes in sleep patterns, lapses of memory, and lack of
concentration during the day. Other symptoms are emotional instability, loss of coordination, and confusion.
The most common cause of sleeplessness is mental tension brought about by anxiety, worries, overwork, and
over excitement Suppressed feelings of resentment, anger, and bitterness may also cause insomnia.
Constipation, dyspepsia, overeating at night, excessive intake of tea or coffee, smoking, and going to bed
hungry are among the other causes. Often, worrying about falling asleep is enough to keep one awake.
Your Diet and Insomnia
Eliminating all sources of caffeine is essential for preventing and relieving insomnia. Some women are especially
sensitive to the stimulating effects of caffeine, and even one cup of coffee in the morning can interfere with sleep
patterns that night. Be scrupulous about avoiding coffee, black tea, colas and other caffeinated soft drinks,
chocolate, cocoa, and coffee-flavored foods such as ice cream, yogurt, and candies. Even the trace of caffeine
found in decaffeinated coffee and tea can be enough to keep you awake at night. Many over-the-counter drugs
contain ingredients that can cause insomnia; for example, some pain relievers and medications to relieve PMS
contain caffeine, and some decongestants contain pseudoephedrine, a powerful stimulant.
Alcohol also causes sleep problems, because it stimulates the release of adrenaline and inhibits the transport of
the amino acid tryptophan into the brain. Tryptophan is necessary for the production of serotonin, a compound
that enhances sleep. A mug of warm milk is a time-honored bedtime remedy that can help induce sleep because
it contains tryptophan. If you prefer to avoid dairy products, drink soy milk or almond milk instead. Sweeten your
beverage of choice with a bit of honey or maple syrup and vanilla and add a pinch of freshly grated nutmeg, an
Ayurvedic remedy for insomnia. Milk and almond milk (and calcium-fortified soy milk) are also rich in calcium, which
helps to relax the nervous system and the muscles. For this reason, many women find that taking supplements
of calcium and magnesium at bedtime ensures restful sleep. Take 800 to 1,200 milligrams of calcium and 400 to
600 milligrams of magnesium about an hour before bed.
Maintaining stable blood-sugar levels during the night is important, because nighttime drops in blood sugar can
cause awakening. Eating too many refined carbohydrates and sweets can cause blood-sugar instability. If
nighttime hypoglycemia is a problem, have a snack such as a small bowl of whole-grain cereal or a piece of toast
about 30 minutes before bedtime. In addition to helping to maintain stable blood-sugar levels, high-complex
carbohydrates may also stimulate the production of the brain's natural sedative neurotransmitters.
Thiamine:
Of the various food elements, thiamine or vitamin B1 is of special significance in the treatment of insomnia. It is
vital for strong, healthy nerves. A body starved of thiamine over a long period will be unable to relax and fall
asleep naturally. Valuable sources of this vitamin are wholegrain cereals, pulses, and nuts.
Lettuce:
Lettuce is beneficial in the treatment of insomnia as it contains a sleep-inducing substance, called 'lectucarium'.
The juice of this plant has been likened in effect to the sedative action of opium without the accompanying
excitement Lettuce seeds taken in a decoction are also useful in insomnia. One tablespoon of seeds should be
boiled in half a liter of water, till it is reduced by one-third.
Milk:
Milk is very valuable in insomnia. A glass of milk, sweetened with honey, should be taken every night before
going to bed in treating this condition. It acts as a tonic and a tranquillizer. Massaging the milk over the soles of
the feet has also been found effective.
Curd:
Curd is also useful in insomnia. The patient should take plenty of curd and massage it on the head. This will
induce sleep.
Honey:
Honey is beneficial in the treatment of insomnia. It has a hypnotic action and induces a sound sleep. It should be
taken! with water, before going to bed, in doses of two teaspoons in a large cup of water. Babies generally fall
asleep after taking honey.
Exercise to Prevent Insomnia
Regular daily aerobic exercise such as a 30-minute brisk walk helps to relieve stress and promotes physical
relaxation, but avoid strenuous exercise late in the day because it can be overstimulating. A gentle after-dinner
walk is fine and can even help to ensure a restful night's sleep.
Yoga and tai chi are excellent for relieving the physical and emotional tension that can interfere with sleep. Deep-
breathing and relaxation exercises help the body and mind to unwind and create a state of peaceful balance that
enhances sleep. Practice relaxation and deep-breathing exercises just before bed, or even while you are in bed
preparing for sleep. Try the following deeply relaxing yoga pose:
Herbal Treatment for Insomnia
Even if you don't suffer from insomnia, you might want to cultivate the habit of drinking a cup of relaxing herbal
tea before bed. For mild insomnia, it might be all you need to ensure a good night's rest. Teas made from lemon
balm and passionflower have been used as sleep aids for centuries. More difficult cases of insomnia may call for
more powerful sedative herbs such as valerian, hops, and kava. These potent sedative herbs are safe, but
should not be relied upon night after night for helping you to sleep. When your life and your body are in balance
and your mind is calm and centered, you will naturally sleep in a peaceful, sound manner. Sedative herbs can be
useful to help restore normal sleep patterns, but don't use them to cover up the problems that are causing the
sleep disturbance.
St.john's wort can be helpful for relieving chronic insomnia that is caused by anxiety or depression. St. John's
wort does not provide immediate relief-it usually takes a couple of months of consistent use to begin to feel the
effects. If you want to try St. John's wort, take an extract standardized to contain 0.3 percent hypericin, 300
milligrams three times a day. The following herbs are some of the most helpful for treating insomnia.
Mild Sleep-Enhancing Herbs
California poppy (Eschscholzia california) is a member of the opium poppy family. It contains natural chemicals
that have a sedative effect similar to that of codeine, but it is much milder and not addictive. It is effective for
nervous tension and anxiety that interfere with sleep. Pour one cup of boiling water over two teaspoons of dried
herb, cover, and steep for 15 minutes. Strain, and sweeten if desired.
Lemon balm (Melissa officinalis) has been used for centuries as a mild tranquilizer, and in Germany it is a
popular ingredient in herbal sedatives for insomnia. It has a light, lemony flavor and makes a mild sedative tea.
Pour one cup of boiling water over two teaspoons of dried lemon balm. Cover, and steep for 15 minutes. Strain,
and sweeten if desired.
Passionflower (Passiflora incarnata) has been used for centuries by Native Americans and Europeans as a
sleep aid and is included in many sleep preparations in Britain and Germany. It has mild tranquilizing and
sedative properties and promotes restful sleep. To make a pleasant-tasting tea, pour one cup of water over two
teaspoons of dried herb, cover, and steep for 15 minutes. Strain, and sweeten if desired.
More powerful Sedative Herbs
Hops (Humulus lupulus) is a potent sedative that has a relaxing effect on the central nervous system (it's one
of the primary ingredients used in making beer). Hops is a good alternative for women who find that valerian
causes agitation (see "Valerian," below). However, if you are prone to depression, avoid using hops because it is
a central nervous-system depressant. It can be difficult to find good-quality dried hops because the active
ingredients break down quickly. Buy dried hops that are strongly aromatic and have a rich, golden-green color.
Extracts tend to preserve more of the active ingredients. To make a tea, pour one cup of boiling water over one
to two teaspoons of dried hops. Cover, and stee~ for 15 minutes. Strain, and sweeten if desired. Hops has a
pleasantly bitter, rich flavor. As an alternative, take one-half teaspoon of liquid extract in a small amount of warm
water.
Kava (Piper methysticum) has a natural tranquilizing effect and is especially helpful for insomnia that is caused
by anxiety. It contains compounds called kavalactones that are central nervous-system depressants and muscle
relaxants. In small doses, kava acts to elevate mood, and in larger doses it acts as a sedative. Kava has a bitter,
unpleasant flavor and is best used as an extract. Take one-half teaspoon of liquid extract or two capsules with
warm water one hour before retiring. If you wish to take a standardized extract of kava, take enough capsules
to provide 180 to 210 milligrams of kavalactones one hour before bed (approximately two to three capsules of an
extract standardized for 60 to 75 milligrams of kavalactones per capsule).
Valerian (Valeriana officinalis) has been used for hundreds of years in China, India, and Europe to treat
insomnia and is excellent as a nonaddictive sleep aid. It calms the nervous system and helps to quickly induce
sleep. For a small percentage of women, valerian causes agitation instead of relaxation. If you've never used
valerian before it's best to begin with a small dose and then to increase the amount if you have positive results.
If you find it to be stimulating, try hops or kava instead. Because valerian has a very pungent odor and flavor,
most women find it easier to take it as an extract or in capsules. To use valerian as a sedative for sleep, you
need to use a larger amount than if you are using it to simply relieve anxiety. Take one to two teaspoons of
valerian extract or two to three capsules with a small amount of warm water 30 minutes before bed. If
necessary, repeat the dose after 30 minutes.
Lifestyle Suggestions for Overcoming Insomnia
To help to ensure peaceful sleep, consciously begin slowing down a couple of hours before going to bed. Avoid
working or engaging in any mentally or physically stressful activities in the evening, and spend the evening
instead reading a relaxing book or watching a film, listening to peaceful music, or taking a soothing bath. Let go
of the accumulated concerns of the day through journaling or relaxation exercises. Establish a regular bedtime,
and try to stick to it even on the weekends. Your body responds best to a regular schedule, and you can train
yourself to become sleepy at a specific time each evening. Go to bed early, before 10:00 P.M., to take advantage
of your body's natural circadian rhythm of getting drowsy at dark and awakening at dawn.
Make sure your bedroom is a quiet, peaceful haven for sleep. Even a dim light can disturb sleep, so make your
bedroom as dark as possible. Invest in room-darkening shades if necessary to block out external light. If noise is
a problem, you can try soft earplugs, but they can be uncomfortable to wear. A better solution is an
environmental sound machine that creates soothing background "white noise," such as gentle ocean waves,
that blocks out all disturbing noise. You'll sleep better with plenty of fresh air, so keep your windows open at
least a few inches, even in the winter.
Disrupted sleep is often caused by an unhealthful bedroom environment. Most mattresses, pillows, and bed
linens are saturated with chemicals that release toxins such as formaldehyde into the air for years, causing
symptoms such as headaches, nausea, fatigue, throat and eye irritation, and insomnia. When you consider that
you spend approximately one-third of your life in bed, it makes sense to make your bedroom as healthful and
comfortable as possible. Buy natural cotton sheets that have not been treated with chemicals (avoid any that
are labeled "no-iron" or "easy care"). Cotton-flannel sheets are also a good option, especially for cooler months,
and are naturally wrinkle-free. Layer your bed with cotton or wool blankets and down comforters, and instead of
synthetic foam mattresses and pillows, choose cotton- or wool-filled mattresses and cotton-, down-, or wool-
filled pillows. For the most refreshing sleep, avoid mattresses that are too soft or too hard. A firm mattress that
provides comfortable support for your back is best.
Avoid any activity in bed except sleep and sex. Don't read in bed, watch television, talk on the phone, or work. If
you are unable to sleep, don't lie there and try to make yourself go to sleep or worry about it. Get up and do
something relaxing, but not something that is too interesting-reading a boring book can be especially good for
inducing sleep. As soon as you feel sleepy, go back to bed. If you again find that you can't sleep, repeat the
process, and do it as many times as you need to until you finally fall asleep. It may take a couple of weeks, but
this is a good way to train yourself to go to sleep, because you aren't fueling your anxiety about not being able
to sleep. Avoid napping during the day, especially in the late afternoon, because it can interfere with nighttime
sleep patterns.
Aroma Therapy for Insomnia
Essential oils act quickly on the brain and nervous system to induce relaxation and also help to ease muscle
tension that can interfere with sleep. Taking a warm aromatherapy bath at night is a wonderful way to prepare
for a restful night's sleep. Sip a cup of relaxing herbal tea, dim the lights, and soak for 15 to 20 minutes. Be sure
to slip right into bed after your bath-don't distract yourself with other tasks that might stimulate your nervous
system. The following essential oils are especially helpful for relieving insomnia.
Chamomile has a herbaceous, sweet and slightly tart fragrance that helps to relieve insomnia caused by
nervous tension. Roman chamomile (Anthemis nobilis) tends to have a sweeter fragrance than German
chamomile (Matricaria recutita).
Clary sage has potent sedative effects on the nervous system and has a slightly euphoric effect that is helpful
for relieving insomnia. It also has muscle-relaxing properties. Clary sage has a warm, sweet, musty scent.
Lavender has soothing, sedating, and balancing effects on the mind and body. It has a floral, herbaceous
fragrance with sweet or balsamic undertones.
Marjoram eases muscular and nervous tension and has relaxing and sedative effects. It has a sweet, spicy
herbaceous fragrance.
If you want to learn about AROMA THERAPY visit our Aroma Therapy page.
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THE SPONGE
- Lie flat on your back with your legs a comfortable distance apart.
Rest your arms next to your body with your palms facing upward.
- Close your eyes, and scan your body for any areas of tension.
Consciously relax those areas.
- Use your breath to help you relax. With each inhalation, imagine
that you are breathing in relaxation. With each exhalation,
imagine that you are breathing out tension.
- Remain in this pose for at least five minutes or for as long as you
choose to.
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Insomnia Relief FormuIa
1 ounce valerian root extract
1/2 ounce hops extract
1/2 ounce passionflower extract
Combine herbal extracts in a dark-glass bottle. Store in a cool, dark
place and shake well before using. Take one teaspoon 30 minutes
before bedtime with a small amount of warm water, and repeat the
dose if needed. If you are sensitive to valerian, omit it and double
the amount of hops extract.
How to Make Herbal Preparation
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Gentle Sleep Tea
1 teaspoon California poppy
1 teaspoon passionflower
1 teaspoon lemon balm
1 cup water
Pour one cup of boiling water over herbs. Cover,
and steep for 15 minutes. Strain, sweeten if
desired, and drink 30 minutes before bedtime.
How to Make Herbal Preparation
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Herbal Sleep Pillow
Small pillows stuffed with dried herbs have been used for centuries in Europe to
promote restful sleep. Hops is a potent sedative, and lavender, chamomile, and
rose petals all have relaxing, soothing properties.
1/8 cup dried hops
1/8 cup dried lavender
1/8 cup dried chamomile
1/8 cup dried rose petals
5 drops lavender or rose essential oil
2 pieces fabric, each 7 inches square
Mix the herbs together and sprinkle with the essential oil. Make a small pillowcase
by sewing the right sides of the fabric together, leaving a 3-inch opening in the
center of one side seam. Turn the pillowcase right side out. Fill the pillow with
the dried herbs, making it fairly flat, and sew the opening closed. Slip the herbal
sleep pillow underneath your bed pillow.
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