Stress, depression and anxiety are the major modern day factors responsible for sleep deprivation and troubled sleep. Apart from these clinical conditions, medications used to treat other health complications like blood pressure, weight loss and heart diseases also cause insomnia. Although medications (sleeping pills) are commonly used to treat insomnia, there is a high risk of dependence and other side effects associated with pharmaceutical sleeping aids. Natural treatments and home remedies for insomnia and other sleep disorders can come in handy in such a scenario, as many of them actually do work and most of them do not pose any significant health risk. Here are few natural remedies you can try if you suffer from sleep problems –
Foods
In case you are struggling for a good nights sleep, drink a glass of warm milk by either adding almonds to it or eating a fruit after drinking the milk. This is because milk contains tryptophan which helps in increasing the blood levels of serotonin and melatonin, hormones that induce sleep. Additionally, consuming foods like bananas and flaxseeds that are rich in magnesium and cherries containing melatonin, helps you sleep faster by acting as a natural aid.
Herbal medicines
Lavender oil exerts a calming effect on the body and mind, in addition to inducing sleep in some people suffering from insomnia. Have a bath before going to bed by adding few drops of this oil in hot water, as this should help you sleep well. Other medicinal herbs that are commonly used to treat insomnia are valerian root, passion flower and chamomile.
Exercise
Whether or not you suffer from insomnia or have trouble sleeping, indulge in exercising on a regular basis and experience the difference. It has been proved by many research studies that regular exercise improves quality of sleep in young as well as older people along with improving your health condition. Make sure that you complete your exercises well in advance before sleeping however(around 3 – 4 hours before sleep), in order to avoid interference with sleep.
Meditation and yoga
Meditation, yoga and relaxation are effective treatments to deal with insomnia as these alternative techniques are aimed at calming the mind and relaxing muscles. These techniques have become emerging treatment options for people suffering with insomnia due to their effectiveness in inducing sleep. With regular meditation, the blood levels of hormone melatonin increases resulting in better regulation of sleep.
Lifestyle changes
One of the most common factors responsible for a lack of sleep are watching TV till late night, working in shifts, bright lights in your bedroom and bad eating habits. By making few lifestyle changes to your routine like walking around after eating, switching off the TV at least an hour before sleeping and keeping your bedroom surroundings as dark as possible are a few ways to combat sleep problems.
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