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Can’t Sleep? Try these natural Remedies for Insomnia

By Irfan Hassan
A lady trying to sleep, we have sorted out best Insomnia remedies.

Insomnia is broadly described as the inability to fall asleep. It is an incredibly common sleep disorder that can cause a lot of distress for sufferers. If you’ve ever struggled to fall asleep, or find yourself waking up throughout the night and can’t drift back off. It can seriously affect your quality of life. 

Sleep is such an important part of our lives. In fact, on average humans will spend 1/3rd of their lives asleep. So when something is stopping us from catching up with that much-needed shut-eye. It has some pretty serious consequences.

So many people who struggle with getting enough sleep will reach for prescription medications or even over-the-counter sleep aids. Unfortunately, a lot of the medications can leave you feeling groggy in the morning. 

This causes many people to need more and more cups of coffee to get their morning off to a good start. Then high caffeine use can directly affect the quality of sleep, leading to the use of more sleeping medications.

A vicious cycle indeed, thankfully there are several natural options available that can help.

Why Is Insomnia a Problem?

As more time goes by, more and more people seem to be trying to wear burnout as a badge of honour. Back when I worked a corporate 9-5 job it almost seemed to be a competition as to who was functioning on the least sleep.

So it’s easy to fall into a way of thinking that it’s okay to go without sleep, unfortunately, this way of thinking couldn’t be more wrong. Whilst the odd sleepless night isn’t going to be drastically detrimental to your health. Experts say that if you are regularly struggling to get enough sleep, then yes, it’s a pretty big deal. 

If you’re experiencing chronic insomnia this can easily develop into a wide range of problems that can affect your quality of life including: 

* Depression

* Impaired cognitive function (particularly decision making) 

* Cardiovascular disease (high blood pressure, heart disease)

* Stress-related disorders

* Impaired immune function

I don’t know about you, but I quite enjoy my cognitive function the way it is. So if you want to be functioning at your best, it’s important to get a good night’s sleep!

Are There Natural Options for Treating Insomnia?

Thankfully, yes. There are quite a few natural methods that you can try to help you deal with insomnia, some are as simple as lifestyle changes that your doctor will certainly support. In other cases, the use of Herbal Remedies can be suitable instead of reaching for medications.

The first port of call, as with anything, is to get yourself a health check with your doctor, just to make sure that your insomnia isn’t a symptom of something underlying. It’s always a good idea to consult with a doctor before making any lifestyle changes.

And if you are already taking medications for other conditions, be sure to consult with a pharmacist as a minimum before trying any herbal remedies. Just to be sure there are no cross-reactions to be aware of.

1 Herbal Remedies for Insomnia

Herbal Teas and Supplements are said to be a gentle and effective way of bringing on sleep. There is a wide range of herbs that have an excellent reputation for promoting sleep including:

“Chamomile formulations such as tea and essential oil aromatherapy have been used to treat insomnia and to induce sedation,” says Michael Breus, Ph.D., a psychologist, and board-certified sleep specialist. “They are commonly used as a mild tranquillizer and sleep-inducer.”

Chamomile is particularly effective at making you feel sleepy because of its chemical structure. The plant extract contains apigenin, a chemical compound that induces sleepiness when it binds to the GABA receptors in the brain. 

Chamomile

This remedy for sleeplessness has been used for so many generations to help soothe the nerves and reduce the effects of Anxiety. As anxiety and stress can often be a cause of sleepless nights, drinking a cup of chamomile tea in the evenings may be all you need to drift off into a sound slumber. 

“Chamomile formulations such as tea and essential oil aromatherapy have been used to treat insomnia and to induce sedation,” says Michael Breus, Ph.D., a psychologist, and board-certified sleep specialist. “They are commonly used as a mild tranquillizer and sleep-inducer.”

Chamomile is effective at helping sleep disorders due to its chemical structure. When you brew the tea the plant extract that leaves the flowers and enters the water contains apigenin. Which binds to the receptors in the brain that are responsible for sleep.

But It’s not without its side effects, chamomile is known to increase the need to go pee. It acts as a slight diuretic which basically means it increases the amount of urine the kidneys produce. 

So if you want to avoid waking up in the middle of the night to visit the bathroom, it might be recommended to have a cup an hour or so before bed for the best effects. 

So How do you make Chamomile tea?

To prepare Chamomile tea, use about 1 teaspoon of dried Chamomile flowers per cup. Place the Chamomile blossoms in a tea infuser, pour boiling water over the flowers and allow to brew for about 5 minutes. 

During the summer months, I like to add ice cubes after brewing for a nice relaxing iced tea!

Just as a Gentle reminder, you can buy dried Chamomile flowers from Herbal Living UK! 

Lavender

Another old-school natural remedy for sleeplessness is Lavender. The benefits of this natural herb, both in plant or essential oil form, are widely recognized all over the world. There’s a very good chance you’ve encountered lavender at some point as the herb is often used in perfumes, soaps, lotions, and even teas!

Unlike Chamomile, Lavender is best used in its essential oil form as a sleep aid. Whilst there is a wide range of benefits to drinking lavender tea, the benefits to sleep are minimal.

The lavender essential oil can help ease anxiety, promote relaxation and calm the mind before bed. The main chemical component of lavender, linalool, has been studied as a natural way to relieve anxiety and aid sleep. With some great results!

How to use lavender to help you sleep

Lavender is such a lovely scent at the best of times, it’s one that I’m regularly using around the home to aid relaxation. But if you’re specifically wanting to use it as a sleep aid. You’re better off diffusing the oil around about an hour before you hit the hay.

Alternatively, you can rub a couple of drops into your pillow to not only relax you but have your head nestled in a calming pool of scent. Don’t worry about getting any on your skin. Because you can directly apply lavender oil to your feet, temples, and wrists. With similar relaxing effects

If you prefer to go the more natural method, you can place a lavender bag inside your pillow. Lavender bags, as the name suggests. Are bags full of dried lavender? These can be an excellent addition to any home!

Just remember that you don’t need much to achieve your desired result. A little goes a long way with this powerful scent! 

Peppermint Tea

Peppermint Tea is another excellent addition to your nightly routine. Not only does it have an amazing taste, but it’s been proven to aid sleep. In fact, there have been studies into how effective peppermint tea is at reducing the effects of insomnia. The results certainly speak for themselves. Peppermint tea might well be the best sleep aid on this list! 

Peppermint tea is naturally caffeine-free and also has a relaxing effect that can relieve the tension from aching muscles. Making it perfect for when you’re aching from a particularly intense workout!

Not only does Peppermint Tea help you relax at the end of a hard day. It’s also an excellent remedy for a wide range of digestive issues. Including reducing bloating.

How to make Peppermint Tea

Peppermint tea is so popular, that there’s a good chance you could pick up some Peppermint Teabags at your local supermarket. However, if you’re wanting to cut back on the plastic that’s found in teabags. You can always brew your own:

  • Heat a cup of water (for 1 cup of tea) in a pan.
  • As it starts to become warm, add roughly torn peppermint leaves to it.
  • Let it boil for 2-3 minutes, and strain the tea.
  • Peppermint tea is ready to be served for a good night’s sleep.

2. Lifestyle Changes

Insomnia can sometimes be managed by making adjustments to your lifestyle. Here are some ideas.

* Exercise regularly. This is one of the best ways to get your body into balance and help you relax at night.

* Cut out caffeine, even if you think you need it every day. 

* If you smoke, quit – smokers tend to have more sleep problems than non-smokers, sources report. 

* Cut back on sugar, artificial colors, preservatives, and artificial flavors. These substances have been implicated in hyperactivity and other mood and mental imbalances. 

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