Insomnia

It is estimated that 1 in 3 people suffer from insomnia, which means either not being able to get to sleep or being unable to stay asleep and it can be caused by many lifestyle and mental factors.

The symptoms vary depending on the lack of sleep an individual gets. It leaves you tired, irritable, reduces the ability to concentrate and sometimes your ability to make rational decisions.

Insomnia also leaves you prone to physical ailments, poor memory, the possibility of infection, and it could even increase the likelihood of an accident happening.

If you can’t sleep and suffer from insomnia, there are home remedies to help.

Home Remedies for Insomnia

It’s interesting to note that more women will likely have insomnia than men due to hormones, menstrual cycles, care giving responsibilities, and the amount of time spent running kids around, shopping and doing chores after work hours.

Reduce Stress

Stress and anxiety are the most common causes for insomnia, with physical illness, pain, breathing problems, hormonal changes, and depression all being contributing factors. Changes in lifestyle, diet, and eating habits can often help insomnia sufferers greatly, especially if stress is the major factor contributing to your insomnia.

When you are under stress, cortisol and adrenaline, stress provoked hormones produced in your body, stimulates a fight or flight reaction which causes your brain to put your body on alert to be ready to defend itself, and keeps you from falling asleep.

Diet and Exercise

Large meals, nicotine, alcohol and caffeine should be avoided in the last four hours before you go to bed. Exercise is important, and will, in the long-run help you sleep, but it raises body temperature and adrenaline levels, so it should be done between morning and early evening, so your adrenaline levels have time to decrease, before it is time for you to go to bed.

Protein-rich foods like milk, tuna, whole grain breads, nuts, dates and potatoes are rich in an amino acid called tryptophan, which is a chemical messenger in your body. This chemical reaches the brain, and approximately an hour later, releases serotonin, a brain chemical that tells your body to relax.

Relaxation

Relaxation techniques such as meditation, a warm bath, or a cup of warm milk, can help your stress levels subside, and can condition your body to begin relaxing when you do these things, which signals that time to sleep is approaching.

Regular Sleep Habits

Starting a regular sleep routine wherein you go to sleep at the same time every night and wake up at the same time every morning can also help improve your sleep both in quantity and quality.

Vitamins and Minerals

Calcium, magnesium, and Zinc, as well as Vitamin C, B6, and B3, help calm the nervous system, and treat insomnia. An herbal infusion of hyoscyamus niger, Nux moshata, Passiflora, and Stramonium is not habit forming, does not interact with other medications, and is a good cure for occasional insomnia.

Ferrum phos, Kali phos, and magnesium phos are homeopathic remedies for sleeplessness. An infusion of passion flower has been shown to help insomnia. 50 mg of 5-hydroxytryptphan, a chemical relative of the brain chemical serotonin, has been effective in curing insomnia, anxiety, and migraine headaches as well.

Melatonin

Melatonin is naturally produced by the body in response to the setting sun (darkness). It is a hormone that regulates your sleep cycle.

Babies and adolescents have naturally high levels of this hormone. Melatonin levels decline with age, which may be why older adults begin having problems with insomnia.

A 3 mg supplement of melatonin can be taken in the evening and you may find yourself falling asleep within an hour and wake refreshed. Since it is not a "sleeping pill", you won't feel groggy or drugged when you wake up.

Nutmeg Milk

A glass of warm nutmeg milk can help relax and encourage drowsiness and early sleep. One of the components of nutmeg that can be beneficial to sleep is magnesium.

Bring 1 cup almond milk to a low boil. While waiting to boil, use a microplane grater and grind 1/4 teaspoon of fresh whole nutmeg. Reduce heat to medium-low and add in the ground nutmeg, stir to combine. Pour in a glass and drink 30 minutes to an hour before bed. If desired, a touch of Ceylon cinnamon can be added as well as a touch of organic honey.

Sleeping Pills

If you feel home remedies are not working for you, ask your doctor about over-the-counter sleeping pills. Most OTC sleeping pills contain Diphenhydramine. Diphenhydramine is an antihistamine which has a sedative side effect. It is the same active ingredient in Benedryl, a common allergy medication.

Diphenhydramine is a mild tranquilizer and is effective for reducing anxiety. Pills taken about 1 hour before going to bed helps many people drift off into sleep.

For more insomnia home remedies, take a look at this article: Insomnia Home Remedies