Natural Remedies for Insomnia and Restless Sleep

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Insomnia and restless sleep affect millions of people every night. Unable to sleep for a long period of time or just simply waking up constantly throughout the night is a condition that can cause long term health effects for just about anyone. Many people turn to prescription medication to help with aiding their sleep however, there are natural ways to combat insomnia that are simple affordable and work with your body naturally instead of creating a drug induced sleep. Such natural remedies do not present the same harmful side effects or dependencies that prescription drugs often create.

Calm Your Environment

Electronics and Lights

The first step in dealing with insomnia or difficulty sleeping is to change your environment to promote relaxation and calmness. Turn off your electronics. Televisions, computers, cellphones are all a distraction to keep your mind occupied and not relaxed. Turn the lights down. Bright lights, especially fluorescent lights will keep you assuming unconsciously it is an appropriate hour to be awake. If you tone down your lighting your body will naturally react and relax. Its not necessary to put your self in complete darkness, but through changing your lighting profile, and electronic use patterns you can create an calm relaxed environment for yourself.

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Smells and Sounds

Aromatherapy as a sleep aid is not a new concept. We know certain aromas promote relaxation and calmness in a person. Lavender, chamomile, sandalwood, and jasmine essential oils and aromas are options for creating an atmosphere that encourages relaxation. Candles incense, and wicking diffusers are all options to create a great home filling aroma.

Sounds are more of a personal preference, putting a stereo on low with relaxing background noise, or using a sound machine seems a bit childish to many people as we consider them many times for baby room additions, but the truth is they work for anyone. You should have an idea of the sounds that relax you and can accommodate yourself accordingly.

Herbal Helpers

Many people want a healthy natural aid for sleeplessness and to avoid the side effects of prescription drugs or over the counter sleep aids. Even though they are natural, herbal supplements should be taken in moderation and cautiously. Start with low usage and increase only if it is necessary, you may not require as much help as you think.

Chamomile is a great herb to help with sleep problems
Chamomile is a great herb to help with sleep problems | Source

Tea

Tea is a great way to help your body relax and there are many types of tea available.Obviously make sure to avoid any tea with caffeine, and avoid adding sugar or honey if possible. Peppermint, chamomile, kava kava, linden leaf and flowers, passion flower herb, licorice root, hops, and Valerian root are all herbs that you should consider for a nighttime tea. Often you can buy premixed teas or you could choose to mix your own.

Herbs To Promote Relaxation

The following herbs can be used during the daytime, or just before bedtime.

  • California poppy (Eschscholzia californica): A great addition to any tea California poppy not only promote sleep, but sleep quality. They can be used in teas, essential oils and are available in capsule form.
  • Chamomile (Chamaemelum nobile): Chamomile is sedative herb which can be used in teas, taken in capsule or dried for, or through essential oils. Chamomile plants can be grown at home easily, and the plant looks very much like a dasiy. This herb is widely available in capsules as well. However, it should not be used if you are pregnant as it can cause uterine contractions in pregnant women.
  • Kava kava (Piper methysticum): Kava is a Polynesian herb that promotes relaxation and soothes anxiety. It can be taken in tea, or pills and kava kava supplements are widely available.
  • Hops (Humulus lupulus): Hops are best known for flavoring beer but they also work as a sedative when used in tea, essential oils or ingested. Hops can usually be found in capsule or tea form at specialty stores, or can be purchased fresh or dried from a home brewing supplier.
  • Lavender (Lavandula officinalis): Lavender is often used as an essential oil, although extracts are also avaialble. It is often incorporated into tea to add a calming aroma.
  • Passion flower (Passiflora incarnata): Passionflower is an ingredient in many produced sleep aids. It promotes full body relaxation and is one of the key ingredients for any herbal tea. Passionflower can be taken as a tea, an extract or ingested (widely available in capsules).
  • Valerian (Valeriana officinalis): Possibly the most widely used herb for sleeplessness Valerian is a strong sedative that should be taken in moderation. I can be used in tea, taken as a powder, through capsules (probably the prefer ed way) or by chewing a whole root. Its strong and ...ahem...interesting flavor and aroma make it a difficult choice for stand alone teas.

Remember to take any supplements in moderation and be wary of side effects they might have on your body. If you have serious problems with waking up at night consider a sleep study to evaluate your self for sleep apnea a very serious condition. Also consider that supplements are just that, supplemental. If you are having difficulty sleeping you need to evaluate the root causes of the situation and address those appropriately.

Other things that help are the obvious requirements to living a healthy life, diet and exercise. Getting proper nutrition and daily exercise can go a long way to improve your sleep habits and quality.

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Comments 32 comments

carol7777 profile image

carol7777 4 years ago from Arizona

Good hub with lots of solutions to this age old problem. Thanks for sharing and will vote up.


Brittanie2216 profile image

Brittanie2216 4 years ago from Seattle WA

Great information I love the aroma therapy ideas!


lindacee profile image

lindacee 4 years ago from Southern Arizona

Thanks for sharing the natural remedies for a good night's sleep. I've had problems with insomnia as of late. I will definitely give some of these a try!


krsharp05 profile image

krsharp05 4 years ago from 18th and Vine

I'm going to try your methods. Here I am, awake at 3:30 am :) because I can't sleep. Perhaps I should turn off my electronics...Great idea for a hub and excellent information. Thanks for sharing. -K


iefox5 profile image

iefox5 4 years ago

My sleep is always good. Will recommend the methods to some of my friends.


greatstuff profile image

greatstuff 4 years ago from Malaysia

Congrats for making it to HOTD, another remedy for a good sleep, for you!


cloverleaffarm profile image

cloverleaffarm 4 years ago from The Hamlet of Effingham

Great hub, and congrats on HOTD. I would just like to add that herbs are natural, but they are medicine. One should never "increase dosage" unless they know what they are doing. Herbs can have side effects, and they also have contraindications with meds, as well as with other herbs and foods.


LaThing profile image

LaThing 4 years ago from From a World Within, USA

An excellent hub! I know some people who can really use this..... Thanks for sharing, and congrat on your HOTD award! :)


Thallia profile image

Thallia 4 years ago from West Coast, U.S.A.

Nicely done and very useful. I often use a chamomile and lavender scented lotion before I go to bed because it helps me relax. Aromatherapy really seems to work for me.

btw... you might want to adjust the "Herlbal Helpers" heading.


2uesday profile image

2uesday 4 years ago from - on the web, I am 2uesday.

The latest thing I heard recommended for insomnia was to eat kiwi fruit. Sounds unlikely but on a TV program a woman who had suffered sleepless nights for years tried this, eating kiwi fruit before bedtime. She admitted that she had manage to sleep better at night. She also followed the advice to keep the lighting set lower in the hours before she wanted to sleep.


LadyFiddler profile image

LadyFiddler 4 years ago from Somewhere in the West

Hi good morning, this hub is very useful I myself have problems sleeping many nights and perhaps need to try some of your remedies above to see if it will help me.

Thanks a million for sharing

May Adoni (God) bless you


Your Cousins profile image

Your Cousins 4 years ago from Atlanta, GA

I just met a woman who said she is waking up every morning at 2 a.m. and doesn't want to take any medication for her insomnia. I will be sharing this hub with her. The aroma therapy sounds like a great solution for getting some z-z-z-z-z's . Thanks for the info and congrats on HOTD.


RTalloni profile image

RTalloni 4 years ago from the short journey

Interesting look at herbal remedies for insomnia. Congrats on your Hub of the Day award! Am linking this to my hub on insomnia.


dontaytte profile image

dontaytte 4 years ago from Palos Hills

Great hub. Thanks for all of the useful information.


Cathy Fidelibus profile image

Cathy Fidelibus 4 years ago from NJ

Great information.

There are people out there half awake, half asleep

(living zombies) in desperate need for sleep.

You have given them many natural options which I am sure will help. It is always so much better going natural as a first line of defense and it many cases works better than pharmaceuticals.


ComfortB profile image

ComfortB 4 years ago from Bonaire, GA, USA

Nice hub. Great tips to help get some zzzz's. Voted up and useful, and congrats on the HOTD award.


Lee Tea profile image

Lee Tea 4 years ago from Erie, PA

As an herbal tea and aromatherapy business, we like this! Simple and accurate information - we will be sharing on twitter today. Congrats on your HOTD, and thanks for writing!


joaniebaby 4 years ago

Thank you for a Hub that can be useful to so many people, including me. I can't remember the last time I have slept continuously through the night, even with prescription meds. Voted up and interesting.


leahlefler profile image

leahlefler 4 years ago from Western New York

I love chamomile tea when I can't sleep. It really does help! I also love your recommendation to seek medical advice if there is a possibility of sleep apnea - that definitely needs to be treated if it is the underlying cause of sleeping difficulties!


daisyjae profile image

daisyjae 4 years ago from Canada

So helpful, I am having such trouble with insomnia right now.


Eiddwen profile image

Eiddwen 4 years ago from Wales

A brilliant hub and thanks for sharing.

Eddy.


Eiddwen profile image

Eiddwen 4 years ago from Wales

A brilliant hub and thanks for sharing.

Eddy.


coffeegginmyrice profile image

coffeegginmyrice 4 years ago from Toronto, Ontario

I got insomia and I have gone through a multiple research 'bout it. This is one hub I can go back to as well. Bookmarking it. Thank you for putting this together. Congratulations, charlesspock!


Emma Harvey profile image

Emma Harvey 4 years ago from Berkshire, UK

Great hub, those teas sound interesting. I am really lucky and have never suffered from insomnia, but I get stressed out a lot so anything to relax is beneficial.


waleed shaikh profile image

waleed shaikh 4 years ago from Islamabad, Pakistan

It’s not normal to feel sleepy during the day, to have problems getting to sleep at night, or to wake up feeling unrefreshed. But even if you’ve struggled with sleep problems for so long that it does seem normal, you can learn to sleep better. You can start by tracking your symptoms and sleep patterns, and then making healthy changes to your daytime habits and bedtime routine.

THANKS FOR SHARING SUCH A BEAUTIFUL HUB!

CONGRATS FOR HUB OF THE DAY.

waleed


Steve West profile image

Steve West 4 years ago from Myrtle Beach, South Carolina

As a new hubber I was losing sleep over my spelling and grammar. I am going to sleep like a baby tonight. Great hub on an important subject.


crystaleyes profile image

crystaleyes 4 years ago from Earth

I agree completely with you Charles, herbal infusions with chamomile, lime flower, elderflower, Valerian all help to alleviate stress and bring in relaxation and induce sleep.. also A daily, hour-long session (30 minutes for asanas, 15 minutes for pranayam, 15 minutes for meditation), depending on age can alleviate insomnia. Thanks for the information .. voted up and useful.


sfshine profile image

sfshine 4 years ago from Michigan

Very informative hub about insomnia. I always like to take herbal remedies for anything.


newusedcarssacram profile image

newusedcarssacram 4 years ago from Sacramento, CA, U.S.A

Useful hub you have shared with us...thanks and congrats!


kawaljit kaur 4 years ago

Thanks for sharing these good tips! Sometimes I may need them.


swayam 4 years ago

hi hello


Annamie Cureteyz 3 years ago

I actually can't help but agree with the ways to get someone into a very good sleep. This is a great share, keep sharing and posting!

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