Time to go to bed, that beautiful moment when we can finally relax and enter the wonderful world of dreams. However, insomnia is lurking. You try to close your eyes, you try different positions with no luck. Could it be that something is happening?
There are innumerable reasons why you cannot sleep. One of the most common is stress. Today, the modern human has many tasks and responsibilities, it seems as if the world does not stop for a second. So, faced with so many deadlines, deadlines to meet, work, study, friends, partner, family, going to the gym, eating healthy: we collapse.
When this happens, given the sense of urgency we feel, our body constantly secretes the stress hormone cortisol. This hormone, at certain times, is beneficial. If you’re being chased by a lion, both cortisol and adrenaline will give you the focus and reflexes to run and escape as fast as you can.
But in an everyday life situation such as an exam, a job interview, or a meeting with your boss, this can be counterproductive.
And as if that were not enough, there may also be certain imbalances in our circadian rhythm (the internal clock). This regulates when we secrete certain hormones that induce sleep, such as melatonin. A few nights of partying without sleeping at the time you are used to is enough to turn your inner clock back. In this article we will see some natural remedies so that you can finally fall asleep and beat unwanted insomnia.
Natural remedies to sleep better
First it is worth clarifying that it is important to consult a professional. There are doctors who specialize in sleep, as well as neurologists. As we have seen previously, the inability to sleep can be due to a large number of factors. It may be psychological, neurological, hormonal, or you may just be doing it wrong.
Pay attention to your sleep pattern and you can easily find an answer that fits your needs.
1. Hot milk
Milk has relaxing properties, according to a study published in the Nordic Journal of Psychiatry, it was discovered that milk, which is rich in melatonin, could help older people sleep better since it allows tension to be released in the body.
On the other hand, a study in the British Medicine Journal suggests that warm milk helps people move less during sleep. Which lessens the chances of waking up in the middle of the night.
Ideally, a little milk should be heated and consumed an hour before going to bed.
2. Chamomile tea
Chamomile is one of the oldest natural remedies in the history of mankind. Its properties have made it one of the most popular herbs. According to a study published in Molecular Reports, chamomile tea works as a light sedative to reduce anxiety.
It is recommended to drink a cup of chamomile tea about an hour before going to bed.
3. Orange blossoms
Orange blossom water is also beneficial for mental relaxation. In addition to smelling sweet and perfumed, it is also used to calm anxiety, nerves, and deal with stress. Its relaxing effect helps slow down heart palpitations, and can even help you end insomnia.
To consume orange blossom water, add 1/2 teaspoon of orange blossom water to a glass and cover it with 30 ml of water. Drink before going to bed.
4. Nutmeg
Nutmeg has a calming effect when consumed in small doses. Several ancient medicinal practices credit it for its sleep-inducing and de-stressing effects.
According to Ayurveda medicine, you can add a pinch of nutmeg to a glass of warm milk and drink it before going to sleep. This will help induce sleep.
5. Valerian
At this point it is already public knowledge how beneficial valerian is to fight insomnia. Most sleep-inducing remedies include some valerian.
According to a study published in The American Journal of Medicine, this flowering plant induces sleep, calms anxiety, and reduces stress.
Experts note that a dose of 400-900mg of valerian extract taken 2 hours before bedtime seems to work best in adults.
6. California poppy
The dry extract of this flower helps calm anxiety and favors the induction of sleep, significantly improving its quality. When it is used as a medicinal plant for insomnia, it can even be combined with other plants such as valerian or lemon balm to achieve better results.
Holistic medicine experts recommend taking 2 capsules at dinner and 2 before bed for best benefits in adults.
7. Lavender
No one can deny that lavender has an exquisite and relaxing aroma. Lavender has been used for centuries as a natural relaxant. There are two ways to use lavender to induce sleep, thanks to its relaxing properties.
One of them is lavender oil, a very popular option in aromatherapy for sleep and relaxation. Aromatherapy can improve the quality of sleep, even for those who suffer from insomnia, depression, and anxiety.
Put a few drops of lavender oil in the palms of your hands and rub them so that they release the aroma with the warmth of your hands. Then put a little oil on your temples, chest and wrists. Inhale the perfume into one hand as you inhale for 8 seconds, retain oxygen for 5 seconds, and exhale for 12-15 seconds. Repeat 3-5 times before going to bed.
The other way to consume lavender to achieve sleep in the form of tea. Drink lavender tea an hour before going to sleep.
8. Pumpkin seeds
If you have trouble sleeping, try eating some pumpkin seeds before you go to bed. Thanks to its tryptophan content, an amino acid that promotes sleep. Consuming about 1 gram of tryptophan a day improves sleep, so give that mid-afternoon snack a try!
9. Honey
A teaspoon of honey before going to bed replenishes the liver with the necessary glycogen to avoid the nervousness that keeps us with our eyes open at night.
The natural sugars in honey increase insulin, allowing tryptophan to enter the brain. It is best to add it to tea. All you need is a spoon and a jar of raw honey.
10. Lettuce infusion
According to several studies, such as the one published by J-Stage, lettuce has relaxing properties that induce sleep and relaxation, especially in the form of an infusion.
To make a lettuce infusion, simply boil two cups of water and add the lettuce leaves once it has boiled. Let stand 10 minutes and drink a cup before going to bed.
11. Banana
Difficulty staying asleep could be related to potassium deficiency, point out several studies published in Livescience. These studies have shown that potassium supplements can promote sleep at night, however good sources of potassium-rich foods work better in potassium metabolism.
Plantains and bananas are both rich in potassium, which is why it is advisable to include them in your diet to finally win the battle against the pillow.
12. Apple Cider Vinegar
According to the sleep experts at Sleep Report, apple cider vinegar is rich in vitamins and minerals that promote relaxation and insomnia relief, such as potassium and B vitamins.
Apple cider vinegar is also great for insomnia thanks to its magnesium content. It is enough to simply increase the intake of apple cider vinegar often to minimize the symptoms of insomnia.
Some ways to implement apple cider vinegar in your diet can be adding it to your salads or mixing a tablespoon of apple cider vinegar in a glass of water.
13. Cumin
Cumin seeds contain melatonin, a hormone that helps regulate the sleep-wake cycle, which can treat sleep disorders like insomnia.
Include cumin seeds in your food, especially during dinner, to see more benefits.
14. Lemon balm tea
Lemon balm, or better known as lemon balm, is widely used to treat digestive problems and, especially, to reduce anxiety and stress. This is because lemon balm contains calming properties that induce tranquility.
It is recommended to drink a cup of lemon balm tea an hour before going to bed for better benefits.
15. Fennel
A study published in the Journal of Menopausal Medicine indicates that fennel, in addition to calming stomach pains and improving digestive function, has calming properties for the nervous system.
To induce sleep, it is recommended to drink fennel tea a few hours before going to bed. Fennel tea is usually made from the seeds of the herb. You can accompany it with a teaspoon of honey for better results.
Habits to improve sleep quality
- Taking a cold shower, this helps since to enter a state of sleep the body needs to regulate the temperature and cool down an hour before bed.
- Turn off lights and electronic devices that emit blue light. Blue light keeps us alert and awake during the day, however our body naturally expects to stop receiving impulses of blue light when the sun goes down.
- Wear glasses that block blue light. If you can’t stop watching your favorite series before going to bed, then try some blue light blocking glasses, you’ll notice the difference.
- Meditate. If you suffer from a lot of anxiety, in addition to making a tea, try doing a short meditation of 10 or 20 minutes. If you find it difficult to meditate and maintain concentration, you can follow a guided meditation, there are hundreds of apps to meditate and hundreds of free videos of guided meditations on YouTube. cheer up.
- Do yoga or stretching. This will help calm your nerves and ease muscle aches and reduce your body’s stiffness, which keeps you alert even when it’s time to rest.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.