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Natural Cures and Home Remedies for Insomnia

Updated on October 26, 2012

natural home remedies for insomnia

There’s nothing quite as frustrating as sleep insomnia - tossing and turning in your bed, trying your best to fall asleep. You know you need good sleep in order for your body to re-charge. You’re trying, but it seems the harder you try, the less sleepy you become. Before you reach for that bottle of sleeping pills, try the following suggestions for natural cures and home remedies for insomnia:

Creature comforts: Make sure your bed is nice and comfy, with a good supportive mattress. You'll never get good sleep if your body isn't comfortable and relaxed. Spending money on a quality mattress is a wonderful investmentin your health and well being, and it might be the only home remedy you need for insomnia!

Be Goldilocks: Try different pillows until you find one that’s not too hard and not too soft, but that’s just right. If your head and neck are properly supported, natural sleep will come quicker. An easy natural cure for insomnia.

Stick to a routine: Establish a bedtime routine and maintain it. Try to hit the hay at the same time every night. This will help your body get into a healthy pattern for good sleep.

Make some noise: Soothing music just might be the trick that sings you to sleep. White noise, like a fan humming, also helps many with insomnia. Invest $25-$30 in a “noise machine,” and you can choose the relaxing sounds of a gentle rain, a summer night, a forest, or waves breaking on the seashore. These soft noises might be just the sleep solutions you need for natural sleep.

Exercise right: Try walking or doing mild to moderate aerobic activity a few hours before bedtime to reduce stress. This can be a great insomnia treatment. Heavy weight lifting just before bedtime, however, might “rev” you up and have the opposite effect, making your sleep insomnia even worse.

Be cool: Turn down your thermostat before bed time. Numerous studies show that people sleep better in cooler temperatures – some experts claim the perfect sleep temperature for humans is 65 degrees. Another sleep solution!

Be a sun worshipper – for short periods of time: Get at least a little sunlight every day. The body’s sleep and wake times are regulated by something called circadian rhythm. By getting sunlight during the daylight hours, your inner clock will remind you to sleep at night. This sleeping aid will also increase your absorption of vitamin D.

Relaxation methods: Try a few other relaxation techniques. Meditation and prayer help some insomniacs. Also, try lying on your bed with your eyes closed. Concentrate on relaxing your entire body, starting with your toes. Picture your toes relaxing, then your feet, then your ankles, then your calves… you get the picture. Sleep remedies like this will also help reduce stress.Tthese natural cures provide numerous benefits.

Say no to big meals: Avoid large meals just before bed time. They can make you feel bloated and miserable. Give your body several hours after a big dinner to process the food before you try to force it to fall asleep. This insomnia treatment tip will also help you avoid acid reflux!

Snack attack: Eating a light snack of simple carbohydratess before bedtime can help make you sleepy. Carbohydrates increase serotonin, neurotransmitters that can induce good sleep and relaxation. This insomnia treatment is one that really helps me.

Have a banana: Try eating a banana just before bed time. Bananas not only enhance the production of serotonin, they also contain trace amounts of melatonin, a hormone that causes drowsiness. Bananas also contain magnesium, which functions as a natural muscle relaxer. These fruits can be great natural cures for sleep insomnia.

Try some herb: Drinking a warm cup of chamomile tea can help you relax and unwind and help you drift into a natural sleep. Natural cures and home remedies are always best!

No joe: Avoid stimulants like coffee a few hours before you go to bed. You’ll be too wired to get good sleep!

Milk it: Did your mom have you drink a glass of warm milk just before bed when you were a kid? The age-old advice about drinking a glass of warm milk to help you sleep has a scientific basis: calcium calms nerves and can induce relaxation. And of course, this sleeping aid is also good for your bones!

Be a book worm: Go to bed with a boring book. Eschew the latest thriller. Instead, try reading something like a 10,000-word treatise describing the sexual behavior of tsetse flies. C’mon, I dare ya!

If you suffer from insomnia, don't immediately reach for a sleeping aid in the form of a pill or capsule. Try these natural cures and home remedies first. Natural remedies for insomnia are much healthier for you. Besides, most of these sleep remedies are free!

If all else fails, talk to your doctor about sleeping medications. Just don't take them for too long. Unlike the natural cures and home remedies mentioned, sleeping aids in the form of pills can be dangerous, and most are addictive.

Looks like these guys don't need any sleep remedies.
Looks like these guys don't need any sleep remedies.


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    • habee profile image

      Holle Abee 6 years ago from Georgia

      Many thanks!!

    • lilian1 profile image

      lilian1 6 years ago from Hertfordshire England

      Good advice here :)