In our 24/7 society, far too many people see sleep as a luxury rather than a necessity! According to the National Sleep Foundation, 30% to 40% of adults say they have occasional insomnia, and 10% to 15% people say they have trouble sleeping all the time.
There could be various reasons of insomnia like:
- An acute or chronic illness
- Overwork
- Intense worries
- Constipation
- Improper digestion
- Irregular eating habits
In Ayurveda insomnia is known by the name of ‘anidra’. It suggests that insomnia can be alleviated by balancing aggravated body energies. The route it follows? By following a customized diet, suitable lifestyle choices and taking medicines recommended by an Ayurvedic doctor. Besides that, relaxation of the mind is also an important part of the treatment.
Indian Home Remedies for Sleep or insomnia
Sip warm milk before bed
Milk stimulates the production of melatonin, the sleep-inducing hormone.Have this concoction
Boil 3 grams of fresh mint leaves or 1.5 grams of dried powder of mint leaves in 1 cup of water for 15-20 minutes. Take lukewarm with 1 teaspoon of honey at bedtime.Relax with yoga and meditation
Yoga, breathing exercises and meditation are excellent ways to relax the mind and allow it to sleep. Know how meditation can help deal with insomnia.Reduce screen time
Shut all screens two hours before you go to bed. The blue light emanating from screens affects the production of the sleep-inducing hormone melatonin.Cut caffeine
If you are suffering from extreme insomnia, stop consumption of all caffeine drinks, coffee, tea and aerated drinks. If you are suffering from mild insomnia, then do not drink them after dusk.Tap the power of Ayurvedic therapies
Ayurvedic therapies like Shirodhara help relax the mind and quell disorders like insomnia. Consult an Ayurvedic doctor to know which therapies are best suited for your system.Move that body
Practice a sport or workout for at least 30 minutes daily to tire your body and channelize the energy. Know how yoga can help you deal with insomnia.
This is a bonus tip check the best direction to sleep for a better sleep
FAQ's on home remedies for Insomnia
Remedies for deep sleep are: Sip warm milk before retiring to bed Have a concoction of mint leaves, water and honey. Refer to the recipe here Say no to the screen time 2 hours before going to bed Say no to caffeine Ayurvedic therapies like Shirodhara brings sound sleep Sitting all day is not a good idea. Hit the gym or play a sport or practice yoga, pranayama, and meditation to relax the physical and mental stress
Home Remedies for insomnia are: Sip warm milk before retiring to bed Have a concoction of mint leaves, water and honey. Refer to the recipe here Say no to the screen time 2 hours before going to bed Say no to caffeine after 12 noon. You will be able to sleep better. Sitting all day is not a good idea. Practice yoga, pranayama, and meditation to relax the physical and mental stress
Ways to get rid of insomnia fast are : Sleep and wake up time be same all the days Sip warm milk before retiring to bed Have a concoction of mint leaves, water and honey. Refer to the recipe here Say no to the screen time 2 hours before going to bed Say no to stimulants like caffeine after 12 noon Say no to naps during the day Make your bedroom more sleep friendly. Sitting all day is not a good idea. Practice yoga, pranayama, and meditation to relax the physical and mental stress
Drink the following to sleep fast: Warm milk with a dash of nutmeg, cinnamon powder, and turmeric Warm almond milk and malted milk Valerian tea and decaffeinated green tea Chamomille tea
Retiring to bed with the intention of sleeping within five minutes or so might keep the mind at unrest so sleep without any such desire. Drop yourself on the bed. Release all worries and meditate for a sound sleep like guided meditation or yog nidra or mantra meditation.
A moderate quantity of Vitamin D, B12, Potassium, Calcium, Magnesium should help to induce sleep.
To get rid of insomnia naturally: The last meal should be at 2 hours before you go to bed. Prefer a lighter meal to a heavy meal at night. A hot bath at the end of the day is a good way to unwind all physical stress. Unplug devices 2 hours before going to bed. Be active throughout the day so that the body fatigue gets relaxed and you fall asleep soon. Avoid nicotine, caffeine and alcohol 2 hours before going to bed.
Almonds, pistachios, walnuts, chamomile tea, passion flower tea with honey, Lavender tea is good for insomnia. Melatonin-rich food sources - rice, banana, barley, pomegranate.
Say no to disagreements with your loved ones just before sleep. The last meal should be at 2 hours before you go to bed. Prefer a lighter meal to a heavy meal at night. A hot bath at the end of the day is a good way to unwind all physical stress. Unplug devices 2 hours before going to bed Be active throughout the day so that the body fatigue gets relaxed and you fall asleep soon. Avoid nicotine, caffeine, and alcohol 2 hours before going to bed. Almonds, pistachios, walnuts, chamomile tea, passion flower tea with honey, Lavender tea is good for insomnia. Melatonin-rich food sources - rice, banana, barley, pomegranate.
Retiring to bed with the intention of sleeping within five minutes or so might keep the mind at unrest so sleep without any such desire. Drop yourself on the bed. Release all worries and meditate for a sound sleep like guided meditation or yog nidra or mantra meditation.
Honey is good for insomnia. It helps to release melatonin from brain. With melatonin body restores itself in sleep.
Yes, it is good to drink hot water with honey at night.
Any time of the day is a good time to eat raw honey. In hot water, dressing on fruit salad, or concoction.
Foods that should cure insomnia are: Almonds, pistachios, walnuts, chamomile tea, passion flower tea with honey, Lavender tea. Melatonin-rich food sources - rice, banana, barley, pomegrante.
Sudarshan Kriya helps to deal with insomnia and improves quality of sleep. Practicing yoga asanas like Cat Stretch, Child Pose, Butterfly Pose, Forward Bend pose. Ujjayi breathing, Shavasana, Yoga Nidra meditation is a good way to stop insomnia naturally.
Be sure you are not trying to sleep on an empty stomach. Also heavy dinner can cause insomnia. So better to avoid. Prepare bed to comfort you and not make you active during the night. So limit activities on bed. Do yoga nidra and meditation (guided and mantra meditation) should be of some help to put you to sleep.
Ujjai breathing technique and meditation should put you to sleep.
