I used to have insomnia. But with proper supplements, I can sleep easy now. It was a real nightmare when I had insomnia. Experts recommend counting sheep. It did work. If it does not work for your case, why not try the natural insomnia treatment I listed below.
Natural Insomnia Treatment
You can use herbs to help you sleep at night. One of the herbs you can try is chamomile. By drinking chamomile tea an hour before bedtime, you will feel the calmness in you.
It lets you have a restful sleep. To make a tea, add the dried chamomile to a glass. Then, pour 200 ml of boiling water. Let it steep before straining. You should drink it before bedtime.
If you cannot find dried chamomile, though, you may opt to shop for chamomile tea. You can find it in various health shops.
Passionflower and Valerian
Another herb you can try is valerian. What is great about this herb is that it does not have any hangover effect. Experts said that this herb works the same way as tranquilizers. That is, it binds to the brain receptors.
Unfortunately, this herb has an awful smell. Thus, you may want to avoid making a tea out of it. You can, however, buy valerian root capsules. But make sure to take it an hour before you go to bed. It can take some time for this to work.
Or you can choose to have passionflower tea. You will need dried passionflower herb and add a teaspoon of it to a cup of boiling water. Allow it to infuse for at least 5 minutes. Strain it before you drink it. This natural herbal sedative must be taken at least an hour before bedtime.
You may also purchase a supplement that contains those tow herbs: passionflower and valerian. Many of the natural sleep remedies you can find have these two herbs included. Furthermore, they include herbs, like hops and skullcap.
2.) Eat the Right Food
Experts advise not to have bedtime snacks. However, if you are suffering from insomnia, you may want to try eating a slice of turkey or banana before going to bed.
They contain tryptophan. It is an amino acid that your body uses to make serotonin, which is a brain chemical that will assist you to sleep. However, you must only eat a small amount. Else, you will keep awake because you have a full stomach.
Warm milk is also great. Remember when your parents used to give you milk when you were still little? It turns out warm milk has tryptophan, too. You may add a spoonful of honey to eat to make it more effective.
Cinnamon, too, has a mild sedative. You may add it to your milk but not to your coffee. Never drink coffee in the evening.
In the evening, make sure that you avoid having large meals. Keep in mind that your body takes up to 4 hours to digest your meal. Thus, if you eat a large meal three hours before bedtime, you will hear intestinal grumblings that will keep you awake.
Avoid Sugary Food
Sugar is one of the culprits of many diseases. Although insomnia is not a disease, eating a lot of sugary food can be a bad idea. Most sugary foods contain coffee that will only make you jumpy and cannot sleep.
You must also avoid spicy food as it can irritate your stomach.
3.) Essential Oils
There are essential oils that can help you fall asleep. One of them is lavender. It has a mild tranquilizer that may put you to sleep.
To use it, make sure to dilute the oil in a carrier oil. Never use pure lavender oil to your skin. Apply this mixture to your temples before you go to bed. The aroma of this oil will help you go to sleep.
You may also add lavender oil to your diffuser if you have. The scent will help you put to sleep. You may also buy a lavender sachet.
On the other hand, you may have an aromatic bath before bedtime. Simply add drops of lavender oil and ylang ylang oil to the tub to give you a warm bath. Enjoy having a calming soak.
It has a floral scent and it has sleep-promoting capacities. Several studies showed that it can improve sleep quality while it lowers your restless sleeping. But it does increase your daytime alertness. Apart from that, jasmine oil is also effective in lowering your anxiety.
To use it as a treatment for insomnia, you may add a drop of this oil on your wrist before bedtime.
Does Sleep Hypnosis Work as Treatment for Insomnia?
It does work for some people. It depends on how you perceive it. In several studies, though, most people cannot be hypnotized at all. Other experts recommend it to be integrated with Cognitive Behavioral Therapy (CBT). Thus, as a standalone treatment for your insomnia, sleep hypnosis may not be the most ideal.
In that case, you may wish to look into CBT. It involves looking at your behaviors related to your sleep routine. You must adopt a routine. That is, you must wake up at the same time every day. This is regardless of how much sleep you get the night before.
Never sleep in during the weekend. As you follow the same routine, your body adheres to a pattern so you will fall asleep faster.
You should also exercise. Walking is a good thing. Each morning, go for a walk. It does not have to be for one hour. A 30-minute brisk walking will do.
But if you do walk, make sure that it is outdoors to receive the benefits of natural light, which sends signs to your brain that it is time for you to be awake. It will also reset your body clock so you will get better sleep at night.
Napping during the day may not help. It may disrupt your body clock. However, if you really need to take a nap, you must limit it to 30 minutes.
Talk to your doctor if you have tried all of these things but they all failed.
Have you tried these natural insomnia treatments? What can you add to this list?