Nowadays in our 24/7 society of smartphones and deadlines, sleep has become a luxury rather than a necessity. We spend long hours at work and then add other activities on top of it. Our minds are constantly on the move so much so that when we finally do lie down, it refuses to give up.
Natural Insomnia Remedies: Foods, Herbs, and Habits
- Warm milk. Almond milk is an excellent source of calcium, which helps the brain make melatonin. Plus, warm milk may spark pleasant and relaxing memories of your mother helping you fall asleep.
- Lavender. Lavender oil is calming and can help encourage sleep in some people with insomnia, research shows. Try taking a hot bath with lavender oil before bed to relax your body and mind.
- Valerian root. This medicinal herb has been used to treat sleep problems since ancient times. Valerian can be sedating and may help you fall asleep. Research on the effectiveness of valerian for insomnia is mixed. If you try valerian as a sleep remedy, be patient. It can take a few weeks for it to take effect. Hindi Names: Balchhar, Balchir, Baluchar, Jatalasi, Jatamansi, Kanuchara
- Make a sleep pillow . Pillows filled with herbs are a long-standing natural sleep remedy. To make your own sleep pillow, stuff a cloth bag with relaxing herbs such as lemon balm, chamomile and lavender, and sew it closed. Place the bag either next to your actual pillow or inside your pillow’s case. The aromatherapy from the herb mixture is believed to calm you down and help induce sleep.
- Eat a bowl of oatmeal. You probably think of oatmeal as a breakfast food, but it’s also the perfect nighttime snack. Why? Oatmeal is what’s called a nervine, which relaxes your nervous system and helps relieve tension. Oats are also a rich source of sleep-inviting melatonin. Plus, oats are complex carbohydrates that can help more tryptophan get into the brain.
- Chamomile tea (babune ka phool). The reason chamomile is such a staple of bedtime tea blends is its mild sedating effect – it’s the perfect natural antidote for restless minds and bodies.
- Almonds – A handful of these heart-healthy nuts can be snooze inducing, as they contain both tryptophan and a nice dose of muscle-relaxing magnesium.
- Whole-wheat bread. A slice of toast with your tea and honey will release insulin, which helps tryptophan get to your brain, where it’s converted to serotonin and quietly murmurs “time to sleep.”
- Forget about tomorrow. There will be plenty of time later to think about tomorrow. Forget your worries, forget your deadlines and enjoy the moment of peace.
- Meditation. Sit with your back straight and concentrate on your breathing for 15 minutes before sleep. You will feel your worries vanishing and a sense of calmness filling your being.