Insomnia or sleep deprivation has now become a very common sleeping disorder worldwide. According to the American Journal of Public Health, about 8 out of 10 people suffer from sleep deprivation and feel insomniac which is the most crucial reason behind their serious diseases like blood pressure, diabetes, obesity and heart attacks. Popping up pills might help to get some immediate and quick sleep but pills and drugs do have their own side effects that elevate serious health issues.
Hence, if you are feeling insomniac, then here are some of the interesting remedies and foods to fight insomnia and get some good restful sleep.
Remedies to Fight Insomnia
Home remedies are always the best way to fight any health problems and diseases without causing any harm to your body. Home remedies are perfectly naturally and effective without any side effects. They have no chemicals added in them hence are purely natural and organic. Let's have a quick look on some of the effective remedies for fighting insomnia.
Get the Lavender Aroma to Fight Insomnia
Our body's smelling sense is the most powerful and effective sense that can make our body active as well as dull. Smelling therapy can help you to get a nice deep sleep especially if you get to smell some lavender aroma or rose fragrance which have a mild tranquilizing effect on your brain that soothes your brain and body giving you restful sleep. Aroma therapy is one of the best remedies for those who feel insomniac every single night.
Tune in to Soothing Music if You are Feeling Insomniac
Music not only relaxes your mind and brain but also induces a nice sleep. Tune in to some soothing slow music before going bed or while lying on bed to have some relaxing effect to get some restful sleep.
Keeping Your Room Cool Can Help Fight Insomnia
Temperature plays a great role in sleeping process. Sleeping becomes uneven and disturbed when it's too hot or too cold. Keeping your room temperature mildly cool is a very effective remedy for fighting insomnia. When your room temperature is little cool your body temperature slightly adjusts according to the room temperature making your feel relaxed giving you a deep sleep.
Avoid Napping in the Day to Fight Insomnia at Night
Napping at day time can make you feel insomniac at night. Try to avoid day naps completely. And if you are unable to sleep at night then wake up at your regular timing in the morning at avoid naps all day to get a good sleep.
Take a Bath
Warm bath before bed is very effective remedy for insomniac patients because warm bath relaxes body muscles and brain to get a tranquilizing effect which means you get a deep intense sleep. But some people prefer cold shower before going bed so it's recommended to take preferable bath to get a satisfying sleep and rest at night.
Have Some Warm Milk if You Feel Insomnia
A traditional grandmother's remedy for insomnia is drinking warm milk before going to bed. Adding almond powder to milk is a great remedy for getting a restful deep sleep because almond milk is rich in calcium which helps the brain to produce melatonin to get relaxing effect to fall asleep faster.
Try Some Tart Cherry Juice to Fight Insomnia
Tart cherries or tart cherry juice is the natural sleeping aid that helps to fall asleep faster due to the presence of tryptophan in it which is an essential amino acid that first converts to serotonin and later to melatonin. Melatonin maintains your sleep cycle making you feel drowsy and lowers your body temperature which is a very effective and beneficial natural remedy for insomnia and all kind of sleeping disorders.
Arrange your Bedroom
Your bedroom plays a big role in your sleeping pattern, quality and intensity. It is very important to prep your bedroom and use it only for sleep or for sex which is ultimately followed by sleep. Avoid televisions, devices, office works in your bedroom because stress and blue light from your devices makes you more sleep deprived. Rather try dim light in your bedroom at night, dark coloured curtains, nice bed sheets, fragrance and organized bed side tables which can be an effective remedy to get good sleep for insomniac patients.
Add Carbohydrates and Bananas in Dinner
Carbohydrates at night in your dinner give you enough tryptophan to get a restful sleep and so does the bananas. Bananas are loaded in tryptophans, potassium and magnesium which induce sleep and are then natural muscle relaxants.
Sip on Some Chamomile Tea
A very effective and natural remedy for fighting insomnia is sipping on chamomile tea. Chamomile tea makes you feel drowsy by relaxing your muscles with the help of a potential substance called apigenin which assimilates with GABA receptors affecting the CNS- central nervous system giving you a restful deep sleep.
Foods That Help Fight Insomnia
Besides the above effective remedies for insomnia, there are some foods that can help you to get a good sleep at night even if you're stressed or have taken a short day nap. Organic foods are completely natural and have no harmful side effects like pills and drugs. Let's check out the list of natural sleeping aid foods for curing insomnia.
Warm milk before going to bed helps you to fall asleep faster. Milk is one of the best and effective foods, which is great for insomniac patients. Milk has tryptophan which is an amino acid produces serotonin that induces deep sleep.
Cherries are known as the natural sleeping pills because they are rich in essential amino acids called tryptophan which converts to serotonin and again converts to melatonin which maintains the sleep cycle making you feel drowsy.
Bananas are full of tryptophan that is the natural sleeping aid and bananas are also rich in potassium and magnesium that are the natural muscle relaxants that relax body muscles as well as brain cells inducing a deep sleep. Hence, bananas are the best food options for people who feel insomniac.
According to the American Journal of Clinical Nutrition, rice especially white rice is full of glycemic index which makes you fall asleep faster. Moreover, rice are also a great source of carbohydrates that have enough tryptophan that can fight insomnia and induce a restful sleep.
Lettuce is a great food option for those who are sleep deprived or insomniacs because lettuce have sedative properties that affect the brain cells like boozing, the similar effect of opium due to the presence of a special compound called lactucarium.
Alcohol as we all know is a great sleeping aid due to its boozing effect in your brain. It's true that excess intake of alcohol can be harmful but red wine in a limited amount can be very helpful to fight insomnia. One glass of wine during your night meal or soon after your dinner can be very helpful for you to fall asleep faster due to its sedative property.
A research study from Journal of Orthomolecular Medicine states when a body has low levels of magnesium it becomes harder to sleep. Almonds are a great source of calcium and magnesium that helps to fall asleep real quick. Walnuts are a good source of an essential amino acid called tryptophan that sets and maintains your body's biological clock maintaining your sleep cycle perfectly, which means nuts are the best foods to have before bed to fight insomnia.
Sea foods such as halibut, cod, tuna, salmon are highly rich in vitamin B6 that helps your body to make serotonin and melatonin the sleeping chemicals to fall asleep faster. Adding tuna or salmon to your dinner can be quite helpful if you want a restful sleep. However other foods such as pistachio nuts, garlic are also rich in vitamin B6.
To get some sound sleep, cereals are the best food options to try for the insomniac patients. A bowl of flakes with little milk is full of calcium and some carbohydrates that induce a great quality Zzzz...
Pretzels or corn chips are high in glycemic index that naturally elevates your blood sugar and insulin levels to make you fall asleep in very short time. Because increased blood sugar and insulin levels assist the tryptophan to enter brain cells easily to invite a good deep sleep.
Besides the above mentioned remedies and foods for those who feel insomniac every night, try to avoid day naps as much as possible, reduce the intake of caffeine, detach yourself from technology and devices one hour before going bed and set a regular sleeping time to get quality sleep. You can also exhaust your body a little in evening to get tired enough to get quick sleep.
- What Causes Middle Insomnia or Middle of the Night Insomnia?
- Yoga For Insomnia: 5 Best Yoga Poses To Get Rid Of Insomnia
- Cognitive Behavioral Therapy for Treating Insomnia
- Initial Insomnia: Causes, Symptoms, Treatment
- Natural Treatments & Lifestyle Changes for Insomnia That Really Works
- How Effective and Safe is Ambien in Treating Insomnia?
- Insomnia: Causes, Symptoms, Treatment To Cure Poor Sleep
- Insomnia and Depression - Can Lack of Sleep Lead to Depression?