Natural Remedies for Insomnia

Being unable to have a proper night’s rest can have one searching for natural remedies for insomnia, and we hope this helps. Insomnia is when an individual is not sleeping as they should. This can be a spectrum of issues, from that the individual is not falling or staying asleep, that they are not sleeping enough, or that they are not sleeping well. The reason for this can be varied as well. Sleep is very important to the human body for many reasons. It has been established that when an individual is not sleeping enough it can be termed sleep deprivation, which is usually very unpleasant and prevents normal functioning.

What are the types of insomnia?

Insomnia can be classified in two ways, these include:

• Time – insomnia can be classified as acute or chronic. The chronic form of insomnia can be called a sleep disorder.
• Cause – insomnia can be grouped into primary insomnia and secondary insomnia. Primary insomnia means that insomnia happens on its own

How common is insomnia?

Insomnia is very common in both forms. It is estimated that at least every one in three adults has insomnia symptoms, and about 10% of adults meet the criteria for insomnia disorder.

What are the symptoms of insomnia?

The symptoms of insomnia include:

• Waking up during the night
• Difficulty in falling asleep
• Waking up too early
• Not feeling refreshed after a night’s sleep
• Daytime tiredness or sleepiness
• Worrying about sleep
• Irritability
• Depression
• Tiredness
• Difficulty in paying attention
• Increased errors and accidents

What are the natural remedies for insomnia?

Many natural remedies are usually effective in stopping insomnia, ranging from regular sleeping practices, exercise, sleeping apps, meditation, to the use of supplements and essential oils. Supplements like melatonin and magnesium may also be very helpful. Some of the remedies for insomnia include:

Melatonin

It is a natural hormone that is produced in the brain; it helps to regulate the body’s sleep-wake cycle. Melatonin in liquid form or capsule dietary supplements can be administered to people that are suffering from insomnia, and it can help them in falling asleep more quickly. It also increases the quality of sleep. It is usually most beneficial to individuals that have shift jobs, people with sleep disorders, and people that are experiencing jet lag.

Furthermore, it is also important to consult with a doctor before taking melatonin. The doctor will inform the individual on the best dosage to take, the duration that it should be taken, and its safety. Also, it is important to limit the dose of melatonin and take the lowest effective dose possible. It has been recommended that the appropriate dose of melatonin is 1-5 mg 30 minutes – 2 hours before going to sleep. Higher doses of melatonin may lead to side effects like:

• Headaches
• Irritability
• Depression
• Stomach cramps
• Being awake at night

Magnesium

This is a mineral element that is involved in hundreds of processes in the human body. It is important in brain and heart functions and general health. Magnesium may also help in the calming of the body and mind, making it easier for a person to fall asleep. Studies have shown that the relaxing effects of magnesium may be due to its ability to regulate the production of melatonin in the body. It is also known to relax the muscles of the body and induce sleep. There are many forms that the magnesium supplement can be presented in. Some forms even combine magnesium with other complementary substances like melatonin and glycine. Regardless of the cause, magnesium, melatonin, and vitamin B have been shown to be effective treatments for insomnia. It has also been suggested that a lack of magnesium in the body may be linked to insomnia and troubled sleep.

Passionflower

Mayopop or Passiflora incarnate is a popular herbal remedy for insomnia. The species of this flower that is linked to sleep improvements is cultivated in Africa, South America, Australia, and Europe. The flower’s effect is dependent on the form in which it is administered, and it has proven effective when administered as a tea or an extract as opposed to being administered as a supplement. Passionflower intake is also generally safe in adults.

Lavender oil

This is a type of essential oil that is derived from the lavender plant. It has been used for thousands of years to induce calmness and improve sleeping habits. Lavender oil can be applied topically, as an aromatherapy spray, as a patch, or even as a massage oil for those who suffer from sleeplessness. While lavender is usually safe to be taken as a dietary supplement, it can however interact with certain medications when taken at the same time. Individuals that are on high blood pressure medication or that are already taking other sleep medication should check with their health care professional before taking lavender oil supplements.

Glycine 

This is an amino acid that plays an essential role in the nervous system function. It may also help in improving sleep. It is thought that it acts by lowering the body temperature at bedtime which then signals to the body that it is time to sleep. Glycine also improves daytime performance in individuals that are temporarily deprived of sleep.

Valerian root 

A study found that valerian root had been associated with improved sleep, individuals can take valerian root in the form of a tea, capsule, tablet, or tincture. A typical dose would be between 400-900mg before the bedtime of the individual. It is also essential to talk to a qualified herbalist before preparing and taking the root.

Chamomile

Individuals can take chamomile as a tea, or it can be taken as an essential oil. Additionally, it can be used as a nutritional supplement. A study found that the extract improved the sleep quality of older people with insomnia.

Mindful meditation

Positive benefits on a person’s well-being result from this. The effects include improving moods, enhancing immunity, reducing stress, and may also have a positive effect on sleep.

Exercise

Regular exercise will boost an individual’s well being, fitness levels and improve their mood. It has been proven to also help people get a good night’s sleep. It is recommended that low-impact fitness programs like walking, swimming, or yoga have an impact on the relaxation of the body and improve an individual’s sleep pattern. For maximum benefits, individuals may benefit from scheduling an exercise session in the morning or the afternoon rather than in the evening. This allows for the rise of the body temperature and its eventual fall in time for sleep. Exercise can also help reduce depression and anxiety which can affect the sleep habits of a person.

Summary

Insomnia is a common phenomenon. There are lots of activities that a person experiencing insomnia can try to improve their sleep. It is important to consult the doctor before trying any supplements, especially if the person has underlying conditions like high blood pressure. It has also been shown that meditation, relaxation techniques, exercise, and mindfulness can be helpful for people that are suffering from chronic insomnia. Also, good sleeping hygiene can help promote a consistent bedtime routine, which may then promote a good night’s sleep.