7 Best Home Remedies For Insomnia In 2019 (Step By Step)

Home Remedies of Insomnia

There are various home remedies for insomnia out there.

But, which one is the best and most effective which can help you sleep at night?

About 25-35% of people suffer from insomnia.

Usually, insomnia is a temporary side effect of stress or happen due to a major event in your life.

Symptoms of Insomnia

People suffering from insomnia have following symptoms:

  • Very hard to fall asleep at night
  • Waking up at night and then having difficulty sleeping back
  • Waking up too early in the morning
  • Always getting tired during the day
  • Memory and concentration problems
  • Sleep on average shorter than 5 hours a night

The first three hours of the night are in the deep stages.

The older you get, the less time you spend in the deep stages.

That is one of the reasons why older people wake up several times at night and often suffer from insomnia.

7 Best Home Remedies For Insomnia To Help You Sleep Well

1. Warm Milk

Warm Milk

You may have a laugh before when your mother gave you a cup of warm milk so you fall asleep.

But does a cup of warm milk can help you sleep better?

Well, you should have listened to your mother because science has proved she’s right.

Milk contains an amino acid called Tryptophan.

Tryptophan found in most food especially those with high protein.

One of important Tryptophan role is to produce serotonin and melatonin.

Melatonin

Melatonin can help to control the cycle between sleeping and being awake.

It is an internal pacemaker that plays an important role in timing and managing your sleep.

Melatonin plays an important part because it helps to lower your body temperature.

Other than that, it helps people who have specific sleeping problems such as jet lag or insomnia.

This is very important for your sleep cycle because your body needs this to get into the sleep mode.

Serotonin

Serotonin is a neurotransmitter that affects:

  • Memory
  • Mood
  • Self-confidence
  • Sleep
  • Emotion
  • Sexual activity
  • Appetite

Serotonin is also called the lucky hormone.

If your serotonin level is too low, you may suffer from insomnia, depression and even anxiety.

It is thus important that your body produces enough serotonin.

In your brain, there is constant communication between millions of cells.

Now, here’s the interesting part.

Do you know that men produce twice of serotonin than women?

This explains why women are more likely to suffer from a lack of serotonin.

2. Essential Oil

Essential Oil

Are you looking for a relax and deep sleep at night?

Then, you’re going to want to learn about these specific essential oils.

So, there are 4 main essential oils that I’ll talk about.

Then a few others that can help support your body in sleep.

Those 4 oils are:

  • Lavender essential oil
  • Roman chamomile essential oil
  • Vetiver essential oil
  • Ylang-ylang essential oil

Lavender Essential Oil

Lavender oil is one of the most and popular essential oils.

It’s used now for thousands upon thousands of years.

It is soothing and pain-relieving oil.

Moreover, lavender oil helps you treat eczema, insomnia, painful periods and painful births.

You don’t have to be sick to use lavender oil.

When you buy lavender oil, it is important to ensure that you buy pure organic oil.

Of all essential oils, lavender oil is the most diluted with synthetic substances.

It’s referenced in Egyptian and Chinese medicine.

So, we know lavender oil contains certain types of compounds that help relax your body.

That’s why lavender is the number one essential oil that can help your body to relax and wind down at night.

Roman Chamomile Essential Oil

Number two and also my favorite essential oil for helping your body relax is roman chamomile.

Now, roman chamomile works in a very interesting way.

It not only helps your brain relax, but it also causes your digestive system to relax.

There are studies done on women during their menstrual cycle.

It actually helps with abdominal cramping.

Another studies done is on patients with IBS syndrome.

They found that it helped calm the digestive tract, reduce symptoms of leaky gut and inflammatory bowel disease.

So chamomile not only helps relax your brain but also your muscles and even your organs.

And for this reason, chamomile essential oil is incredible and also my number one essential oil that can help you sleep at night.

Vetiver Essential Oil

Now vetiver oil of all essential oils works most on your nervous system.

If you’re having a migraine or headache where you can’t get it off, vetiver oil helps you calm the nerve system.

This is why vetiver oil is very good for those struggling with neurological conditions.

Whether it’s dementia, like ADHD and autism.

It helps to calm your body and nerves.

So when you want to calm your body down or if you’ve worked up at all, vetiver oil is one of the absolute best oils for that.

Thus, if you need to get a good night sleep tonight, number one should be lavender oil, roman chamomile oil, and then vetiver oil.

What I would do is take about two drops of lavender, two drops of chamomile and one drop of vetiver oil.

Rub that on your neck and your forehead.

And sometimes I take a little drop and rub it right below my nose, so I’m breathing in those vapors.

Another thing my wife, Nadhia likes to do before sleep is we actually have a diffuser by our bed.

So she diffuses a blend that goes for about the first three hours of sleeping of those essential oils.

We’ve noticed we sleep a lot deeper and fall asleep faster by using these essential oils.

Need a diffuser?

You can buy a diffuser on Amazon.com and have those oils diffusing even while you’re sleeping at night.

Ylang-ylang Essential Oil

Other essential oils that can help you with sleep and one of my favorites are ylang-ylang.

Ylang-ylang is floral oil, and it’s shown to be a natural aphrodisiac.

It helps your body improve your mood.

So if you’re a person who struggles with some sort of emotion bound up inside of you, ylang-ylang is the one for you.

It helps your body release those locked up, and bounded up emotions.

Finally, if you want to sleep well at night, lavender, roman chamomile, and vetiver essential oil are fantastic.

Then, you add another essential oil to that like ylang-ylang.

It is the ideal combo for you to get better and deep sleep.

3. Yoga

Yoga

Yoga has numerous benefits in addition to helping increase flexibility and muscle tone.

It may help you to relax so that you can get a better night’s sleep.

Here are three moves for Asanas which will help you to relax at night and drift into sleep:

3.1 Downward – Facing Dog up The Wall

The first one is downward facing dog up the wall.

  1. Stand with your arms extended at a wall shoulder height.
  2. Press your hips back toward the center of the room.
  3. Then walk your fingertips up the wall until your arms are fully stretched.
  4. Keep pressing your hips back and let your head gently fall forward toward the wall.
  5. Try to stay on your fingertips and keep the wrist bones lifted.
  6. Take nice deep breaths.

3.2 Legs Up the Wall

The second posture is legs up the wall.

  1. Lie on your side and place a blanket under your hips.
  2. Swing your legs so that they’re up against the wall.
  3. Let your pelvis rest on the support.

You’ll allow your arms to open into the goal of post position.

3.3 Child’s Pose

Child's Pose

The final pose is Child’s Pose.

  1. Kneel with your knees slightly apart and your toes together in a V.
  2. Fold forward at the hips.
  3. Let the forehead rest on the ground and your arms relax at your side.
  4. Hold them about 30 seconds

4. Banana Peel

Banana Peel


Many factors can interfere with the quality of your sleep.

Lack of sleep can affect and weaken your immunity system.

This may lead to obesity, heart disease, hypertension, diabetes or even cancer.

The first mineral that your body removes when you stressed is magnesium.

Your body needs magnesium to fight the effects of stress, help relax your body and easy to fall asleep.

But, where can we get magnesium?

Luckily, we can get magnesium from bananas or better said the banana peel.

Although it seems like a bizarre choice because normally we’ll throw away the banana peel.

The banana peel has many nutritional benefits.

4.1 Benefits of banana peel

  • It contains vitamins A, C, B12, B6, magnesium, potassium, and have more fiber than other fruits.
  • Potassium has an important role in relaxing your blood vessels and body muscles.
  • Contains tryptophan, an amino acid, that helps to up the blood serotonin levels.
  • Serotonin improves the well-being of your body and reduces the risk of depression.

4.2 How to prepare banana peel for sleep?

Below are banana peel recipes with the steps that you can follow:

Ingredients:

  • 1 ripe banana
  • 1 cup of boil water

Directions:

  1. Wash the banana
  2. Cut off both ends of the banana
  3. Peel the banana and put it into a pot of boiling water
  4. Boil it for 10 minutes.
  5. Pour the water into a mug and wait until it cools down
  6. Drink it one hour before you sleep

5. Valerian Root

Valerian Root

How can you use valerian root as a sleep aid?

Valerian root used for many years as a sleep aid.

It’s often combined with other herbs such as passionflower or hops.

Normally, it used in a tincture form.

Valerian helps to decrease the breakdown of Gaba in your body.

Gaba is a neurotransmitter which helps to calm your nervous system.

So the best way to take valerian is to dose it at a half a teaspoon to a whole teaspoon before bed.

If you’re using the tincture form of valerian, teachers are usually an extract and alcohol.

If you don’t want the alcohol taste, you can put it into hot water and let the alcohol evaporate out.

You could also put it onto a sugar cube and let it dissolve in your mouth.

So, those are two ways to take valerian root.

It’s effective as a sleep aid.

It’s helpful for that kind of restless anxiety.

You can even use it throughout the day for that purpose and that is one way to use valerian root for insomnia.

6. Meditation

Meditation

Another remedies to sleep to sleep well at night is meditation.

Meditation is a transition in consciousness as is sleep.

So people who meditate used to making the transition in consciousness.

Then it becomes easier to transition into the consciousness of sleep or the unconsciousness of sleep.

So learning to meditate can definitely benefit your sleep.

Here’s what you can do.

At night before bed, sit on your bed or on the chair beside your bed.

Close your eyes and think of your purpose in life for a couple of minutes.

Then breathe more deeply and rhythmically.

Feel the breath rise on the inhale and the breath descend on the exhale.

Feel yourself expanding on your inhale contracting on the exhale.

Get into a nice easy rhythm with your breathing.

Then, when you get into bed, lie on your right side.

This will let your sinuses drain to that side and you’ll be breathing in through the left nostril.

Breathing in from the left nostril is a passive type of breathing.

It’s calming and it’s good for sleep.

So you should try that sleep on your right side.

During the night, you can turn yourself over, sometime before you wake up.

Turn over to the left and this will cause your sinuses to drain from the left.

You’ll be breathing in and out from the right nostril.

This is more conducive to action to waking to move into the day.

When you wake up in the morning, sit up right away as soon as you can.

Meditate for a few minutes.

This is an act of personal mastery.

Once you do a little bit of meditation, then you can go and have your coffee, take a shower or whatever your morning routine is.

If you want, then you can sit down after that and meditate for 20 minutes as your regular meditation practice.

Regarding going to sleep, I recommend not using an alarm to wake up.

It’s better to let your body wake yourself up at the right time which it will do with the little practice.

You can set your mental alarm clock and you’ll find that you will wake up when you need to.

If you’re going to use an alarm, it’s better to use it to tell you when to go to bed, instead of when to wake up.

So this is a little ritual and routine that you can use with meditation to help you sleep better.

So enjoy making the transition and consciousness from wakefulness to meditation to sleep.

7. Pillow Tricks

Pillow's Trick

Do you think pillow can help with your insomnia?

The answer is yes.

If you sleep on your back, try a pillow under your knees.

This relieves pressure on the lungs and the small of your back.

For front sleepers, try a pillow under your stomach.

This will take tension off your neck and help you to breathe more clearly.

On your side, try a pillow between your knees.

This will keep your hips looser and help circulation.

Conclusion

Here again, are the 7 Best Home Remedies For Insomnia that can help you sleep:

  1. Warm Milk
  2. Essential Oil
  3. Yoga
  4. Banana Peel
  5. Valerian Root
  6. Meditation
  7. Pillow’s Trick

With these 7 best home remedies for insomnia, you will fall asleep and enjoy the next day a feeling of being rested with more energy, and in the longer term even better health!

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